Healthy Tips that Everyone Should Adopt

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Eat Healthy

My diet actually changes a lot. It depends on season, what I’m currently doing, and what my current goals are. For example, when I’m trying to gain more muscle mass i eat more veggies and protein, when i need to increase my brain power I turn to more fats/ketogenic diet. In the winters I like to eat more carbs, and in the summers i tend to eat more fruits. But the main point is keeping a balanced diet, including whole grains, legumes, fruits, and veggies.

Sit in the Sauna

My next thing I’m saving for in my house is a sauna! Saunas are great for after workouts to reduce sore muscles, and cleanse the body. But they are even more awesome because they increase heat shock proteins. Heat shock proteins are a type of protein your body makes when it is exposed to high temperatures. These proteins protect your cells. Which keeps you looking and feeling young. A recent study in Finland found that sitting in a sauna for at least 30 minutes a day from 3-7 days a week could decrease all-cause mortality by around 40%! Not only that, it could decrease or slow Alzheimer’s disease as well! There are so many wonderful benefits from using the sauna it’s crazy!

Stop eating 3 hours before bedtime

Have you ever noticed if you give your body time to digest food before you sleep, you wake up feeling energized and light? Yep, you guessed it. It’s from not eating right before you go to bed. Our bodies have a circadian rhythm, and towards the end of the day, our bodies don’t have a need for a bunch of food like we would during they middle of the day when we are more active. Our body is slowing down, getting ready to sleep and focus on clearing out damaged cells, extra wastes, almost like rejuvenating itself for the next day. If you eat too late, your body can’t focus on doing those things, because it’s still trying to deal with the late night meal. Often storing it instead. Which leads me to…

Time-Restricted Eating

Time-restricted eating is when you restrict the times you eat. For example eating in a 8-12 hour window, then fasting for 12-16 hours. There are many health benefits from restricting the time you eat.

  • promotes autophagy (your bodies way to get rid of mutated, or old cells.

  • lowers BMI

  • Resets your circadian rhythm.

  • lowers insulin

  • lowers blood glucose

  • lowers some cancer risks

  • can increase lifespan

This also goes for prolonged Fasting, there has been so much new data on fasting and it’s benefits. But it can be hard to do. That’s why i do the Fasting mimicking diet, it still allows me to eat, but gives me all the same benefits as a water fast. I be doing this 2-3 times a year. I sell the 5 day fasting boxes, by Dr. Valter Longo. To learn more about Fasting read my blog here. To buy a box of the 5 day mimicking diet click here.

Drink Water

You should be drinking AT LEAST half of your body’s weight in oz of water. You are 70% water, so really, you should be drinking around 70% of your body weight in ounces. Plus more if you workout, or have been sweating/outside. Benefits of staying hydrated:

  • Cells can function better

  • You have a tendency to not get constipated

  • your skin looks amazing/elastic

  • You feel happier

  • Brain can function better.

Morning Shot

Every single morning I have one of these. Ha ha, no not alcohol. An apple cider vinegar shot. It’s better to mix 1 tablespoon with 4-8oz of water and then chug right when you get up. Taking just a plan shot is to harsh on your stomach and esophagus . Benefits of apple cider vinegar are:

  • Better gut health

  • can increase metabolism

  • lower blood sugar levels

  • will wake you up

Exercise

I use to exercise because i wanted to look good in a bikini. Now i exercise because i like to challenge myself, as well as keep me feeling young. I like to train my heart in cardio to keep it strong. I like so have a mix of weight training, cardio (aerobic, and anaerobic). plyometrics, bodyweight exercises, and yoga. This keeps me balanced, strong, and flexible. Benefits of exercise:

  • Increase cardiovascular health

  • decrease disease

  • increase life span/longevity

  • maintain good body weight

  • stay strong and able into old age

  • increase brain power

  • able to run after my kid

  • stay flexible

  • reduce injuries

  • look good in my own skin

  • feel good physically and mentally

  • Lower health risks

Take care of your face/skin

One of the best things my mom made me do was put sunscreen on EVERYDAY and wash my face morning and night. Sunscreen makes a HUGE difference. One year i slacked on putting on sunscreen and i literally look older from it, i can tell the difference. Sun is amazing, but not protecting your face can cause your skin to get older faster, look weathered, and discolored. I use Mineral Fusion. It protects my skin from pre-mature aging, and i can apply makeup over it. It also is very hydrating and gives my face a nice glow. It is also Gluten Free, Vegan, Paraben Free, Cruelty Free, and Hypo-allergenic. It’s a win all around for me.

I also drink collagen for my skin, hair, nails, and joints. A study showed that the peptides in hydrolyzed collagen actually make it intact to cartilage. Another study showed that in 26 healthy females who displayed visible signs of aging in the face took a daily supplementation with 1 gram of hydrolyzed collagen powder for 12 weeks led to a 76% reduction of skin dryness/scaling and a 13% decrease in lines and wrinkles. Additionally, an 18% increase in the amount of hemoglobin was found in the skin suggesting improved micro-circulation!

Also since we are talking about the face, I’m going to throw in dental care! FLOSS YOUR teeth people. When i have good oral care i feel better, and am more confident.

Foam Roll

I tell people to foam roll all the time. No one ever listens. But I am telling you it makes a difference. Not only does it help prevent injuries, it helps bring blood to your muscles and releases fascia for increased circulation. It helps minimize aches and pains, reduces appearance of cellulite and stretchmarks, and increases range of motion. It can be uncomfortable while doing it, but your muscles will thank you later.

Exfoliate

Exfoliating your skin can help get rid of dead skin cells as well as create more circulation. I have been using my coffee scrub for about 6 years now. It is easy to make at home, and you probably have almost all of the ingredients already! It has minimized the appearance of stretch marks and cellulite for me, especially during pregnancy. As well as made my skin feel baby soft and really clean (which is awesome for date nights).

Sleep

Just make sure you are getting enough rest at night. I listen to rain on my phone to help me into sleep. I try to get at least 6+ hours of sleep. But everyone has their sweet spot. so find yours, and stick with it!


I hope you can take something from this information.

Thank you,

Namaste

Sources

https://www.salk.edu/scientist/satchidananda-panda/publications/

https://www.sciencedirect.com/science/article/pii/S0049017200568255

https://academic.oup.com/ageing/article/46/2/245/2654230

https://www.nature.com/articles/s41371-017-0008-z