A Day in the Life of Wellness Mama

Baby: Welcome to my mom’s podcast.

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Welcome to the “Fitness Mama” podcast. I’m from KellyWellinsma.com And today it’s just me and I’m answering a common question I’ve found online, which is one of the healthiest things I’ve tried over the years, which I still regularly Work? And that’s a big question. Because with over 1,300 posts on valencema.com, I’ve tried a lot of things over the years, and my thoughts on some of them have really changed. In the past two years, in particular, I’ve been brutally simplifying my life. And I feel like I’ve finally found the rhythm of the things that are most effective for me. Now, one thing I notice before jumping in is that health is so personal, and there are many aspects of it that are individual. So while I’m sharing what I’ve been working on, it doesn’t have to be the same for all of us. But after 13 years of trying, and writing about, and breaking in, these are the things that are finally part of my routine.

I do a lot of other things, but these are the things I talk about that I find more effective. And, of course, also, before we jump in, I just want to say that I always recommend doing your own research and working with a doctor, especially if you have a particular health condition or There is concern. I personally use Study MD and their functional medicine doctors, and I access them 24/7 through my phone and app, and I recommend it. But I definitely recommend working with a doctor who understands your goals if you have a specific condition. Also, before we make the leap, it will be short to ask me. If you have two minutes, I would be grateful if you only spend time with any app you listen to podcasts on, whether it is iTunes or Spotify, leave a rating or review. ۔ Please give me your honest opinion. This helps other people find this podcast and helps me improve hope over time. And I always love hearing from you all and I read every rating and review. If you do, please and thank you in advance.

As far as my philosophy of health in this place is concerned, I have narrowed it down, as I have said, and it is about facilitating. And to me, it’s about finding the least effective diet and doing these things regularly, with the goal of metabolic flexibility. And adopting this least effective diet or MED approach, primarily for health and fitness, helps prevent it from being discouraged because we don’t have enough time or are overwhelmed, I must have happened to me. So I have some examples of this, statistics say that nutrition makes up about 80 to 80% of the human body and that in most cases 20% of effort constitutes 80% of fitness results. Mark Sassen talks about it on “Mark Daily Apple”, Tim Ferris has talked about it in his podcast and on his blog, also known as the Pareto Principle, which I Hopefully I’m right, I’ve only seen it. Written but, for example, Tim Ferris explains, when it comes to health and fitness, there are two important least effective doses or MEDs.
So for example, in order to remove the stored fat, you want to have the least amount of energy needed to stimulate the hormones’ fat loss, and to add muscle, you need to increase your local and systemic growth. Want to minimize the amount of things needed to trigger the mechanism. So it depends on what the purpose is. So figure out the purpose and then work backwards to figure out that 80/20, the least effective diet approach.

Another example, for example, water boils at 212 degrees Fahrenheit, which is the MED needed to boil water. Increasing the temperature does not make the water boil more. So it’s just a waste of energy. Boiling water at 220 degrees does not make it boiling higher than 212 degrees. So, again, this is a very individual thing, but it’s been the basis of this process for the past two years in my own health, figuring out what are for me, what are those goals and then 80/20 ؟ The least effective food stuff, the solid stuff that keeps me from pushing or overcoming these goals. And it’s going to be another podcast, and it’s self-deprecating, and mom’s stress and mother’s fault. But in this, I’m just focusing on health things.

So in other words, my goal is to eat a variety of different things and my body can handle it. I want to be able to do a variety of activities and exercises, and my body can adapt to that. So, generally, I do nothing every single day, except try to get enough sleep. I think it’s not going to be a conversation. Try to go out every day and move every day even if it’s walking or playing with my kids. Beyond that, I don’t drink caffeine every single day. I don’t even eat every single day, but I regularly eat lots of things that really make a difference in my health. And being weak for just a minute, I’ll share more of the whole story soon, but over the past six months, I’ve been thinking about £ 50 at this point, and the interesting thing is That has not happened. Largely due to diet or fitness adaptation. I’ve been doing a lot of these things for a decade now. I dialed in food, I dialed exercise, I dialed sleep, and the emotional aspect of the part that I overlooked was that I could only get through it, and I had to There was no need to feel emotions and I could just be stronger. And I’ll deal with them later. And it turns out it was very important to me. And this is a whole, perhaps a whole book about podcasts, going through the traumas of the past and working through all these filters, and I will share a lot of them in my own podcast. But I wanted to put that analogy here. So these things were part of the whole process and the change was for me, but I think if I didn’t say that the emotional and mental aspects were at least as great as anything else, Was part of the process.

So with that said, these are the physical fitness things I do on a regular basis to keep myself as healthy as possible and this is useful for me. Again, do your own research, make your own tests and mistakes, work with your doctor, but this may give you a starting point. So first of all, I’ve made my diet much easier over the past two years. There is a lot of information out there. I’ve tried them all a lot. I have tried many different systems, and diets, and programs, and protocols, and many of them are very good points. But I got to the point where I knew I had to ease. And as I’ve said before, if you try, you can find evidence for anything in the world, because the best thing in the world for you and the worst in the world for you. And it goes for everything from broccoli, beans, to any supplement. I could probably write a paper on either of these. And the problem is that if you keep up the research, you find a place where you’re almost afraid to eat anything because you know the potential of everything. So I knew I had to simplify. I very much liked the people I respected the most and try to find common factors in their products, indicating that my gene reports through the Nutrition Genome, I’ll link to the show’s notes, and then find out what’s going to happen to the most nutrient-rich foods that I really love for the purpose of depriving the body than nourishing it and There was a huge mental change.

I think many of us, especially if we have a goal of losing weight, we start to get really unhealthy when it comes to punishment or certain foods or eating disorders. Avoids. And it was definitely not something I wanted to give my kids. So I want to focus my attention on eating better and better food. And focusing on nutrients versus the deprived and then finding ways that I can better nourish my body. And it was a great example. Instead of liking, what am I allowed to eat? That was, what can I eat to give my body the best nutrition? So he said, I’m really following my own style, and I think that’s the key for all of us. It’s our own thing Where I feel best and it does not qualify as keto, it does not qualify as Paleo, it is my own variant, although it has some of those similarities in common. I would say that I don’t like keto at all, and this is something that some women feel, especially the high fat side. This is partly due to my own genes, but when I refrain from saturated fat I find myself feeling much better and therefore I do not eat as much saturated fat and definitely as macro as macro. Will not be eligible for But I do eat a ton of green vegetables, protein, healthy fats, and I would say that I probably qualify as a low carb hash most days.

But, once again, I do nothing every day. So if you generally want some details, my diet looks like a lot of vegetables. And the things that I often make sure are things like leafy greens, lots of leafy greens, onions and garlic, I like leaves and fennel, and I like to cut them both and just Make a frying pan. Make them and that food base. Avocado, I eat regularly, often with okra that I like myself. There are many fermented widgets, such as pork. I eat a variety of herbs and I make a lot of pesto kelstin, or parsley or mint. And then as far as protein is concerned, I don’t actually eat protein every single day. Like I said, some days I don’t eat at all, but I often try to get clean protein, especially because I’m still doing a little work. And these things like really clean meat and seafood, a lot of serene. I eat a lot of sardines because they are cheap and they are a great source of calcium and protein, and a lot of microscopes. Mussels, which Dr. Gondry calls nature’s multivitamins, are delicious. Barbeque nuts and macadamia for healthy fats, and then lots of olive oil, which is a really important Mediterranean diet. Dr. Gondry believes that one of the best things we can do for our health is to get enough olive oil and monosaturated fat, and I feel that I feel better, When I do this, my skin is much better.

As far as drinks, lots of water and then coffee, tea, herbal tea and mushroom drinks. So anything from Four Sigmatic is a regular part of my life. I use their mushrooms regularly. I drink their fiber at night for better sleep, and then I mix them with other things in the daytime as needed. And I feel like having a hot drink source for something, especially in the winter, is a great way to add extra nutrients. Another thing I do is I sometimes eat beans which is a big change for me because I used to avoid them because of lectins. And what Dr. Gundry has said to him in my podcast is that if there is pressure on beans, for example, an instep that neutralizes lectins. It does not neutralize gluten, but it neutralizes lectins in which beans are a source of protein and carbs. So sometimes I would eat beans or lentils if they were under pressure. He also gave the tip that the brand Eden uses BPA-free lining and they use pressure cooking in their preparation and I am sure they will also try their beans. So if you need a convenience food that is relatively safe, this would be an example there.

Another thing is that I make sprouts at home, which is a really easy and inexpensive way to grow veggies in your own kitchen and they have a lot of potential. Nutritionally, to me, it’s pretty much an 80/20 thing. It’s a simple, as I said, cheap thing to add to the routine, and broccoli sprouts, in particular, I want to talk about and find for a second. They are especially beneficial because they are a source of sulfuricin, a powerful and anti-bacterial compound found in cancer-fighting vegetables and sprouts. If you haven’t, listen to a lot through Rhonda Patrick, but she only has numerous videos about sulforaphane and why it’s so beneficial. But to summarize, the sulforaphane is created, we’ll be really surprised for a second, then I promise I’ll come back to normal. Sulforaphane is produced when there is an enzyme called microsinase that converts glucosinolate glucoraphane to sulforaphane. And mycorrhizin and glucoraphane are found in different parts of the plant. So this change occurs when the plant is damaged, for example, chewing, blending, cutting, etc. And so these two compounds combine and react. Young broccoli sprouts, especially in a window of a certain age, are especially good sources of glucoporphine. Specifically, sulforaphane is part of a group of plant-based disease-fighting phytochemicals, which I hope I don’t kill but isotocytes. And in the body, sulforaphane speeds up the production of one of the important enzymes that neutralize free radicals, you’ve probably heard that word, because inflammation and free radicals are responsible for many types of cancer, so it’s a big deal. Is.
In fact, for the first time anyone suggested me to eat broccoli sprouts, it was Dr. Christian who was my original thyroid doctor years and years ago, maybe seven years ago, as an easy way to help with safety. It was time, the nodules on my thyroid, to prevent them from growing or possibly becoming cancerous. لہذا بروکولی انکرت آپ کی غذا میں شامل کرنے کی ایک آسان چیز ہے کیوں کہ ایسا لگتا ہے کہ آئسوٹیوسائینیٹ جسم میں کینسر سے چلنے والے کچھ خامروں کو روکتا ہے۔ یہ ایک ڈبل تحفظ کی طرح ہے۔ اور اسی وجہ سے سلفورافین ، ایسے مطالعات موجود ہیں جن سے معلوم ہوتا ہے کہ یہ خاص طور پر مختلف قسم کے کینسر سے بچانے میں مدد فراہم کرسکتا ہے ، میں مطالعے کی چیزوں کو یاد کر رہا ہوں جیسے آنت ، پروسٹیٹ ، چھاتی ، پھیپھڑوں ، اور مجھے لگتا ہے کہ کینسر کی کچھ دوسری قسمیں ہیں۔ اس سے نیوروڈیجینریٹیو بیماری ، آکولر بیماری ، دل کی پریشانیوں ، کسی بھی چیز کا جو آزادانہ ریڈیکلز اور سوزش کے لئے ٹائی رکھتا ہے کے خطرے کو کم کرسکتا ہے ، جو بہت ساری چیزیں ہے اور دماغ اور ہاضم نظام کی بھی حمایت کرتی ہے۔ لہذا میں اپنے باورچی خانے میں باقاعدگی سے بروکولی انکرت اگاتا ہوں اور میں انہیں سلاد میں شامل کرتا ہوں۔ لیکن مجھے ایک آسان نوک ملا ہے کیونکہ کیمیائی رد عمل اس وقت ہوتا ہے جب آپ مرکب ہوجاتے ہیں یا جب یہ دونوں مرکبات مکس ہوجاتے ہیں تو ، میں بلینڈر میں بروکولی انکرت ڈال دوں گا اور آہستہ سے ان کو ہموار بناؤں گا۔ اور پھر صرف ایک کپ بروکیلی انکرت پیتے ہیں جو اسے کم چنے چبانے میں شامل کرنے کا ایک آسان طریقہ ہے کیونکہ میں بہت زیادہ ترکاریاں بھی کھاتا ہوں ، میں سبزیاں کھانے سے تھک جاتا ہوں۔

ایک اور آسان اشارہ ، اس سے قطع نظر کہ آپ کس قسم کی غذا کھا رہے ہیں ، میں آپ کی سفارش کروں گا کہ آپ اپنے کھانے کے منصوبے کا پہلے سے منصوبہ بنائیں اور پھر اس پر قائم رہیں۔ اور ایک کنبے کے لئے ، آپ جانتے ہو کہ ، ایک بار میں اصلی منصوبوں جیسی کسی چیز میں ہفتوں کے لئے پہلے سے منصوبہ بندی کرنی ہے ، جس کی میں تجویز کرتا ہوں ، یہ ایک ایپ ہے ، یا یہاں تک کہ اگر آپ صرف ایک دن پہلے ہی بات کرنے جارہے ہو اس سے پہلے کہ آپ جا رہے ہو اگلے دن کھائیں ، اور اس کی ایک بڑی تصویر کے طور پر یہ دیکھنا ہے کہ آپ ان تمام غذائی اجزاء کو کس طرح حاصل کر رہے ہیں جس کے مقابلے میں اسے مکھی پر ڈھونڈنے کی کوشش کر رہے ہیں۔ اور میں نے اسے لکھنے اور وقت سے پہلے کی منصوبہ بندی کو جاننے کے عمل کو محسوس کیا جس سے ایک کے لئے اس پر قائم رہنا آسان ہوجاتا ہے ، اور دن کے وقت کے بارے میں سوچنا محض ایک کم چیز ہے۔ اور اگر میرے پاس وقت ہوتا ہے تو ، میں بعض اوقات گھرانے یا اپنے لئے کھانا بھی بنا لوں گا تاکہ وہ وہاں موجود ہو۔ لیکن صرف آپ اسے لکھتے ہو just یہاں تک کہ اسے بعد میں آنے والے نوٹ میں بھی لکھتے ہیں اور اسے فریج پر رکھتے ہیں۔

میرے لئے ، بھی ، کافی پروٹین حاصل کرنا کلید تھا۔ اور مجھے لگتا ہے کہ یہ بھی ایک بہت ہی انفرادی چیز ہے۔ ایک بار پھر ، میرے اپنے ذاتی جینوں کی وجہ سے ، مجھے زیادہ پروٹین کی ضرورت ہوتی ہے ، مجھے لگتا ہے ، اور میں نے محسوس کیا کہ میں واقعی نسبتا muscle آسانی سے پٹھوں پر ڈالتا ہوں اگر مجھے کافی پروٹین مل رہا ہے ، لیکن مجھے اس تناسب کے ساتھ ہی کھیلنا پڑا۔ اور کتنا اور پایا کہ جب میں بڑا کھانا کھاتا ہوں تو میں بہتر کرتا ہوں۔ میں پوڈ کاسٹ میں اس کے بارے میں مزید بات کروں گا۔ لیکن جب میں دن کے اوائل میں زیادہ پروٹین کے ساتھ بڑا کھانا کھاتا ہوں تو ، میں بہتر نیند لیتے ہیں اور انرجی کی سطح بھی بہتر ہے۔ لہذا ، ایک بار پھر ، غذا میں برے کے مقابلے میں اچھ .ے پر توجہ مرکوز کرنا ، صرف ان چیزوں میں سے ایک چیز ہے جس کو میں ترجیح دیتا ہوں۔ ایسا لگتا ہے کہ اس سے بڑا فرق پڑتا ہے۔ ایک اور سادہ حکمرانی نہیں ، لیکن صرف ایک رہنما اصول جو میں زیادہ تر وقت کو دھیان میں رکھتا ہوں ، ایک بار پھر ، ہر دن نہیں بلکہ کاربس اور چربی کو الگ کرنا ہے۔ اور یہ صرف ایک آسان اصول ہے جو حقیقت میں بہت سے مختلف غذائی نقطہ نظر کو عبور کرتا ہے ، اور یاد رکھنے میں آسان ہے۔ لہذا اگر آپ بہت سارے قواعد نہیں چاہتے ہیں ، اور آپ اس کی وضاحت میں پھنسنا نہیں چاہتے ہیں تو صرف اس کی کوشش کریں ، ایک ساتھ کاربس اور چربی نہیں کھائیں۔ اگر آپ اس کے بارے میں سوچتے ہیں۔ وہی دو چیزیں فطری طور پر ایک ہی پودوں میں فطرت کی کسی چیز میں نہیں پائی جاتی ہیں۔ یہ ایک بہت ہی نایاب چیز ہے۔

لیکن اس کے علاوہ ، اگر آپ صرف ان دو کو الگ کردیں تو ، آپ دراصل بہت سی مختلف قسم کی غذاوں اور طریقوں کی رہنمائی کرتے ہیں جن میں کیٹو بھی شامل ہوتا ہے ، لہذا کیٹو ہر وقت بہت زیادہ کاربس نہیں کھاتا تھا۔ آپ ہمیشہ کارب اور چربی کو الگ کرتے رہتے ہیں۔ بہت سارے باڈی بلڈرز اس طرح کے طریقہ کار پر عمل کرتے ہیں ، مجھے لگتا ہے کہ برائٹ لائن میں اس میں سے کچھ شامل ہوسکتے ہیں ، ٹرم صحت مند ماما ، میرے خیال میں ، اس میں شامل ہیں۔ بہت سارے نقط’s نظر موجود ہیں جو اسے کسی نہ کسی شکل میں استعمال کرتے ہیں۔ لیکن صرف اتنا کرنا ہی واقعی بہت بڑا فرق پیدا کرسکتا ہے ، اس نے میرے لئے کیا۔ اور یہ یاد رکھنا ایک آسان چیز ہے ، کیوں کہ اس کے بارے میں سوچئے جیسے زیادہ تر تلی ہوئی کھادیں ایک ساتھ کارب اور چربی ہیں ، زیادہ تر مٹھائیاں کارب اور چربی ایک ساتھ ہیں۔ اگر آپ صرف یہ کرتے ہیں ، اگر آپ ان کو الگ کردیں گے تو ، آپ کو وہاں بہت زیادہ راستہ مل جائے گا۔ اور ایک اور نوٹ ابھی جلدی سے ، یہ میرا ایک مسئلہ کیٹو کے ساتھ ہے کیونکہ میرے خیال میں وہاں بہت ساری صلاحیتیں موجود ہیں ، یہ یقینی طور پر کیٹو کے لئے خاص طور پر دوروں جیسی چیزوں کے معاملات ہیں۔ ہم جانتے ہیں کہ اس پر مطالعات موجود ہیں۔

مسئلہ ہم میں سے ان لوگوں کا ہے جو شاید کیٹو کو تفریحی طور پر استعمال کریں گے یا نظریہ میں اگر وزن میں کمی لانے کی کوشش کریں گے تو ، اگر آپ کیٹو کو مکمل طور پر پیروی کرتے ہیں اور آپ 100٪ کے مطابق ہیں ، کیونکہ آپ نے کارب اور چربی کو الگ کردیا ہے تو ، یہ کام کرسکتا ہے . مسئلہ یہ ہے کہ زیادہ تر لوگ 100٪ مطابق نہیں ہیں ، اور اگر آپ بہت زیادہ چربی کھا رہے ہیں اور پھر آپ بھی بہت زیادہ شوگر کھاتے ہیں ، کم از کم میں اپنے خون کے نتائج سے جو بتا سکتا ہوں اس سے گڑبڑ ہوجائے گی… یا یہاں تک کہ ایک چینی کا تھوڑا سا لہذا آپ بہت زیادہ چربی کھا رہے ہیں ، آپ کچھ کارب کھاتے ہیں ، یہ واقعی آپ کے ٹریگلیسیرائڈ ، آپ کے کولیسٹرول ، ہر طرح کی سطحوں کے ساتھ الجھ سکتا ہے۔ جب میں کیتو بننے کی کوشش کر رہا تھا تو میرا کام اچھا نہیں لگتا تھا ، اور مجھے اچھا نہیں لگتا تھا۔ ایک بار پھر ، یہ بہت ذاتی ہے ، لیکن اس کے ساتھ میری پریشانیوں میں سے یہ ہے۔ ان سبھوں نے جو کہا ، لہذا ، میں جانتا ہوں کہ بہت سی معلومات تھیں۔ کبھی کبھی میں کسی اصول پر عمل نہیں کرتا ہوں۔ اور میرے پاس ایک دن یا کھانے کا کھانا پائے گا جو میں عام طور پر نہیں کھاتا ہوں ، بشمول میں تھوڑی دیر میں ایک بار گلوٹین بھی کھاتا ہوں۔ اور یہ عام طور پر معاشرتی وجوہات کی بناء پر یا خاص پروگراموں میں ہوتا ہے۔ یا اگر کوئی کھانا ہوتا ہے تو میں عام طور پر کوشش کرنے کے قابل نہیں ہوتا ، یا اسے کسی نے اپنے پیار سے پکایا تھا۔ یہاں تک کہ اگر میں عام طور پر اسے نہیں کھاتا ہوں ، تو میں ایک استثناء دوں گا۔ لہذا اگر میں سفر کر رہا ہوں اگر میں کسی دوسرے ملک میں ہوں ، اگر کسی نے مجھے پیار کرنے والا گھر کا کھانا پکایا ہو تو ، میں اس کو نہیں کھاؤں گا جب تک کہ یہ الرجی نہ ہو۔ اور میں نے محسوس کیا ہے کہ میں کچھ دیر میں ایک بار ٹھیک ٹھیک گلوٹین جیسی چیزوں کو بھی برداشت کرسکتا ہوں اور اس سے مجھے پٹڑی سے کچلنا نہیں پڑے گا۔ میرے خیال میں ، ایک بار پھر ، یہ بہت انفرادی ہے اور یہ میرے لئے ایک تبدیلی ہے۔

لیکن مجھے لگتا ہے جیسے یہاں ایک توازن موجود ہے۔ کیونکہ اگر ہم ہر چیز سے مکمل طور پر گریز کرتے ہیں تو ، وقت کے ساتھ ساتھ ہمارا جسم اس کو سنبھالنے میں واقعی کم صلاحیت حاصل کرسکتا ہے۔ لہذا چونکہ میرا مقصد یہ ہے کہ وہ قابل موافق اور تحول بخش لچکدار ہوں ، میں کبھی کبھی چیزوں کو سنبھالنے کے قابل ہونا چاہتا ہوں۔ اور میں جانتا ہوں کہ اس سے صحت کے دوسرے پہلوؤں پر رول اوور اثرات پڑتے ہیں جو میں اب بھی سیکھ رہا ہوں کہ تشریف لے جانے کا طریقہ سیکھ رہا ہوں۔ مثال کے طور پر ، پوڈ کاسٹ کے سابقہ ​​مہمان ، ہارون الیگزنڈر کے پاس ، میں بھول گیا ہوں کہ یہ کون سا ہے ، جیسے گوگل ہوم ، یا سری ، یا اس کے گھر میں کوئی چیز ، اور میں اس پر حیرت زدہ تھا۔ اور اس کی وضاحت یہ تھی کہ ، ہم آج کی دنیا میں EMFs ، اور WiFi ، اور بلوٹوتھ سے مکمل طور پر گریز نہیں کرسکتے ہیں۔ یہ یقینی طور پر ممکن نہیں ہے اور میں اس سے اتفاق کرتا ہوں۔ اور اسی ل his اس کی سوچ یہ تھی کہ ہمیں درحقیقت اس کی رواداری کی ایک کم سطح کی ترقی کرنے کی ضرورت ہے۔ تاکہ ہم فراڈے پنجرے میں رہنے کو پسند نہیں کرتے اور پھر جب ہم عام معاشرے میں جہاں وائی فائی یا بلوٹوتھ موجود ہوتا ہے تب ہم تباہ ہوجاتے ہیں ، جس سے میں یقینی طور پر اس کی بات دیکھ سکتا ہوں اور اس سے یہ معنی ملتا ہے۔

میں ابھی بھی یہ جاننے کی کوشش کر رہا ہوں کہ یہ زندگی کے دوسرے پہلوؤں میں کیسے ضم ہوتا ہے۔ لیکن میں غذا میں اس بات کو محسوس کرتا ہوں ، کہ معمولی طور پر نہیں اور اچھی آنت کی صحت کے ساتھ تھوڑی مقدار میں کھانا کھا رہا ہوں ، یہ ایک اور کلید ہے جس کے بارے میں میں بعد میں بات کروں گا ، اس بات کو یقینی بناتے ہوئے کہ میری آنت کی صحت پہلے مستحکم تھی ، ایسا لگتا ہے کہ اس سے مجھے اور زیادہ فائدہ ہو ملنسار ، کم نہیں۔ مجھے لگتا ہے کہ اتنے سخت نہ ہونے سے دماغی صحت میں بھی فائدہ ہوتا ہے ، جب تک کہ یقینا an کوئی الرجی یا صحت کی کوئی وجہ نہ ہو جو ہم جان سکتے ہو ، آپ جانتے ہو کہ ، ایک دن کی چھٹی ہے۔ تو ، ایک بار پھر ، بہت ذاتی ہے ، لیکن وہی ہے جو فی الحال میرے لئے کام کر رہا ہے۔

اور آخر میں ، جب بات غذا کی ہو ، بالکل اسی طرح جیسے ایک نوٹ یہ ہے کہ میں فی الحال شراب نہیں پی رہا ہوں۔ مجھے نہیں لگتا کہ یہ کسی بھی طرح سے میرے لئے عمر بھر کی تبدیلی ہوگی ، لیکن یہ میرے حق میں ابھی بدل گیا ہے… جزوی طور پر ، میں نے اندرونی تمام کاموں کا ذکر کیا جو میں کرنے کی کوشش کر رہا ہوں۔ میں الکحل کو فلٹر ، یا فرار ، یا ایسی چیز نہیں بننا چاہتا تھا جس نے اسے گنوا دیا تھا۔ لیکن اس کے ساتھ ہی جیسے میں جسمانی تبدیلیوں کی طرح ان سبھی چیزوں سے گزرتا ہوں ، مجھے لگا جیسے شراب کو شراب سے بریک دینا میرے جسم کو اچھا لگتا ہے۔ تو ، پھر ، شراب کے خلاف کچھ بھی نہیں۔ میں یہ نہیں کہہ رہا کہ مجھے نہیں لگتا کہ لوگوں کو شراب پینا چاہئے ، میں صرف یہ کہہ رہا ہوں کہ میں اس سے وقفہ لے رہا ہوں۔

ٹھیک ہے ، لہذا وہ غذا تھی۔ ہوسکتا ہے کہ یہ میری توقع کے مطابق اتنا تیز یا آسان نہیں تھا۔ میری صحت کے معمولات کا ایک اور بہت ہی باقاعدہ حصہ سونا کا استعمال ہے۔ اور یہ وہ کام ہے جو میں نے برسوں سے کیا ہے اور پچھلے سال فن لینڈ کا دورہ کرنے کے بعد اس میں اور بھی اضافہ ہوا ہے۔ اور یہ ایک اور بات ہے ، اگر آپ پہلے ہی رونڈا پیٹرک کی پیروی نہیں کررہے ہیں تو ، میں بہت زیادہ سفارش کروں گا کہ رونڈا پیٹرک کی پیروی کریں ، اور پڑھیں ، اور سونا کے استعمال سے متعلق اپنی ساری تحقیق کو سنیں۔ اسے اس کا سب سے عمدہ جائزہ ملا ہے جو میں نے کبھی دیکھا یا پڑھا ہے۔ لیکن آپ کو کچھ وجوہات کے بارے میں ایک خیال دینے کے لئے کہ میں سونا کو صحت کا ایک اہم پہلو سمجھتا ہوں اور میں جانتا ہوں کہ یہ ایسی چیز نہیں ہے جو ہر کوئی کرسکتا ہے ، یہ وہ چیز ہے جس کو میں ترجیح دیتا ہوں اور ہمارے اہل خانہ کو ترجیح دیتے ہیں۔ اور یہاں کیوں ہے۔ سونا کا استعمال ، اس کو ایک مشق مائکٹک کے نام سے جانا جاتا ہے ، جس کا مطلب ہے کہ یہ ورزش سے ملتا جلتا ہے جس میں اس سے دل کی شرح ، جسمانی درجہ حرارت اور کارڈیک آؤٹ پٹ بڑھتا ہے۔ یہی وجہ ہے کہ اس کے ورزش جیسے بہت سے فوائد ہیں۔ یہ ، کورس کے ، ورزش کی جگہ نہیں لیتا ہے ، لیکن یہ حقیقت میں استعمال کرنے میں واقعی اچھی چیز ہوسکتی ہے۔ لہذا میں اعلی شدت والی ورزش جیسی چیزوں کو ترجیح دیتا ہوں ، جس کے بارے میں میں پوڈ کاسٹ میں بعد میں بات کروں گا ، جس میں ضروری نہیں ہے کہ وہی جیسے کارڈیو فوائد حاصل کریں۔ اور اس طرح میں اس کے علاوہ سونا کرتا ہوں۔
لہذا اعداد و شمار سے پتہ چلتا ہے کہ سونا کا استعمال قلبی صحت کے لئے اچھا ہے۔ اس سے بلڈ پریشر کو کم کیا جاسکتا ہے ، مثال کے طور پر ، مطالعے میں ، اور دل کی شرح میں تغیر پیدا ہوسکتا ہے ، جس کی وجہ سے میں ان دنوں واقعی دلچسپی رکھتا ہوں۔ اور یہ ایک میٹرک ہے جس کو میں ٹریک کرنا چاہتا ہوں کیونکہ یہ منفی میٹرک نہیں ہے۔ یہ ایک مثبت میٹرک ہے ، اور بہتر ہے ، اور آپ کی دل کی شرح کی تغیر کو بڑھانا ہر وجہ سے اموات اور بنیادی طور پر لمبی عمر کے خطرے کو کم کرنے سے منسلک ہے۔ لہذا اس پر توجہ دینا ، یہ دیکھنے کے لئے کہ ہم کیا اثر انداز کر سکتے ہیں یہ ایک عمدہ بات ہے۔ میرے لئے ، سونا کا استعمال انہی چیزوں میں سے ایک ہے جیسے سانس لیتے ہیں ، نیند کی طرح۔ میں بعد میں ان میں سے کچھ اور چیزوں میں جاؤں گا۔ اور سونا دوسرے طریقوں سے بھی فائدہ مند ہے۔ یقینا ، یہ پسینے کی حوصلہ افزائی کرتا ہے ، جو ورزش بھی کرتا ہے. جب ہم پسینہ کرتے ہیں تو بہت ساری اچھی چیزیں واقع ہوتی ہیں۔ اس پوڈ کاسٹ پر رہنے والے بہت سارے لوگوں کا کہنا ہے کہ پسینہ آنا ایک ایسی چیز ہے جسے ہم سب کو روزانہ کرنا چاہئے کیونکہ یہ جسم کا ایک قدرتی سم ربائی طریقہ کار ہے۔ ہمیں کوئی پاگل سم ربائی کرنے کی ضرورت نہیں ہے۔ جسم خود ہی اس میں بہت اچھا ہے ، اگر ہم صرف اس کی تائید کرتے ہیں ، اور پسینہ آنا ایسا کرنے کا ایک بہترین طریقہ ہے۔

لہذا تھوڑا سا زیادہ مخصوص ہونے کے لئے ، سونا کا استعمال بہت ساری چیزوں کا خطرہ کم کرتا ہے جو آپ کو جان سے مار دے گا۔ یہ مختصر ورژن ہے۔ اگر آپ مزید تفصیلات چاہتے ہیں تو ، بنیادی طور پر ، آپ کو ہفتہ میں 4 سے 7 بار سونا استعمال کرنے والے لوگوں کے لئے ہر وجہ سے اموات کا 40٪ کم خطرہ ہوتا ہے۔ اور میں اس بات کی وضاحت کروں گا کہ سونا کے استعمال کے کیا معنی ہیں ، لیکن سائنسی دنیا میں ، اعداد و شمار کی دنیا میں ، ہر وجہ سے ہونے والی اموات کا 40٪ کم خطرہ سخت ہے ، اور یہ اس کی ایک وجہ ہے کہ سونا کی وجہ سے ، جیسے میں کہا ، بہت زیادہ میری زندگی کا ایک روزانہ حصہ۔ میں بھی کبھی کبھی سردی کا استعمال کرتا ہوں ، لیکن اکثر گرمی کی طرح نہیں۔ اور مجھے لگتا ہے کہ ان کو الگ الگ اور ایک ساتھ استعمال کرنے کے بہت مختلف اور فائدہ مند اثرات ہیں۔ لہذا ، ذاتی طور پر میرے لئے ، سونا کا استعمال تقریبا every ہر دن ہوتا ہے ، ہفتے میں دو بار سردی ہوتی ہے۔ اور کبھی کبھی وہ سردی سونا کے استعمال کے ساتھ مل جاتی ہے ، کبھی کبھی یہ خود ہی ہوجائے گی۔ اور میں عام طور پر کچھ خاص قسم کی سخت ورزش کے بعد سردی نہیں کرتا ہوں کیونکہ یہ واقعی میں ان قسم کے ورزش کے اثرات کو ختم کرسکتا ہے۔ جبکہ مطالعات سے پتہ چلتا ہے کہ ورزش کے بعد سونا کا استعمال اصل میں اثرات کو بڑھا سکتا ہے۔ تو ہم اس کے بارے میں ایک منٹ میں بھی بات کریں گے۔
تو کچھ مطالعات کیا کہتے ہیں۔ سونا میں 30 منٹ بیٹھنے سے گرمی کے جھٹکے والے پروٹین میں 50٪ تک اضافہ ہوتا ہے۔ اور میں اس پر ایک منٹ کے لئے رونڈا پیٹرک کا حوالہ دوں گا کیوں کہ جیسا کہ میں نے کہا ، وہ بہت ہی زبردست ہوشیار ہے اور اس موضوع میں سب سے بہتر ہے۔ لیکن سب سے اہم بات جو وہ بتاتی ہیں کہ گرمی کے جھٹکے پروٹین وہ کرتے ہیں وہ سیلولر پروٹین کی ساخت کو برقرار رکھنے میں مدد کرتے ہیں۔ اور یہی وجہ ہے کہ جب یہ اہم ہے تو ، جب ایک پروٹین تین جہتی ڈھانچے کو تبدیل کیا جاتا ہے ، تو یہ انحطاط کی بجائے اس سے کہیں زیادہ لمبی چوڑی بیٹھا رہتا ہے۔ لہذا اس کی وجہ یہ ہے کہ وہ دوسرے پروٹینوں کے ساتھ پروٹین ایگریگیٹس کے نام سے کچھ بننا شروع کردے۔ پروٹین جمع کرنے سے یہ ظاہر ہوتا ہے کہ نیوروڈیجینریٹیو بیماری ، جو ہم نہیں چاہتے ہیں جیسی چیزوں میں کارآمد کردار ادا کرتے ہیں۔ حرارت کے جھٹکے والے پروٹین بھی پٹھوں کی اٹروفی کو سست کرتے ہیں ، جو پٹھوں کا ضیاع ہوتا ہے۔ لہذا آپ یہ لڑکے اپنے جسم میں چاہتے ہیں ، سونا کرنا آسان طریقہ ہے۔ کھیل میں کچھ جینیاتی عوامل موجود ہیں۔ کچھ لوگوں کے پاس قدرتی طور پر زیادہ گرمی کے جھٹکے پروٹین ہوتے ہیں ، اور وہ در حقیقت طویل تر رہتے ہیں۔ لیکن ہم میں سے جن کے پاس یہ جین نہیں رکھتے ، سونا میں بیٹھنا ایک طریقہ ہے ، جیسا کہ میں نے کہا ، اپنے گرمی کے جھٹکے والے پروٹین کو 50٪ تک بڑھاؤ۔ تفریح ​​کے کچھ دوسرے اعدادوشمار۔

جو مرد ہفتے میں 4 سے 7 بار سونا کا استعمال کرتے ہیں ان میں 63 card کم اچانک کارڈیک موت واقع ہوئی ہے جو ان لوگوں کے مقابلے میں ہیں جو ہفتے میں صرف ایک بار سونا استعمال کرتے ہیں یا بالکل نہیں۔ اسی طرح ، لگتا ہے کہ خوراک پر منحصر چیز ہے۔ لہذا جو مرد ہفتے میں 2 سے 3 بار سونا کا استعمال کرتے ہیں ان میں مردوں کی نسبت 23 lower کم کورونری دل کی بیماری سے متعلق اموات ہوتی ہیں جنہوں نے اس کا استعمال ہر گز نہیں کیا یا ہفتے میں ایک بار استعمال نہیں کیا۔ اور یہ مطالعات مردوں میں کی گئیں ، لیکن بہت سارے سائنس دانوں کا خیال ہے کہ یہ خواتین کے لئے ایک ہی چیز ہے۔ لہذا مردوں کے ساتھ بھی ، یہ تعداد خطرے کو کم کرتے ہوئے 43٪ ہوجاتی ہے جب وہ ہفتے میں 4 سے 7 بار سونا کا استعمال کرتے ہیں۔ لہذا خوراک پر منحصر اثر. ہفتہ میں 2 سے 3 بار سونا استعمال کرنے والوں میں بھی اسی طرح سے 27 فیصد کم امراض قلب سے متعلق اموات ہوتی تھیں۔ جب کوئی ہفتہ میں 4 سے 7 بار اس کا استعمال کرتا ہے تو ، اس تعداد نے 50٪ کم خطرہ کو چھلانگ لگا دی۔ ہفتے میں 4 سے 7 بار سونا کے استعمال سے بھی فالج کا خطرہ 61٪ کم ہوا۔ تو جادو کی تعداد ہفتے میں چار سے سات بار معلوم ہوتی ہے ، یہی وجہ ہے کہ میں کہتا ہوں کہ میں روزانہ یہ کام کرتا ہوں۔ میرے خیال میں یہ ہماری صحت کے لئے سب سے آسان چیزوں میں سے ایک ہے جو خاص طور پر سونا میں خاموش ہے اور آپ وہاں بیٹھ جاتے ہیں۔ اس کے لئے واقعی سخت چیز کی ضرورت نہیں ہے۔
And if you look at the studies, it seems to show that you wanna be at about 170 plus degrees for at least 20 minutes. In my house, I have two types of saunas. I have an infrared sauna and also a Finnish barrel sauna outside and I use them both. My infrared sauna inside can get that hot, not quite as hot, usually about 160. But my head is out, which lets me stay quite a bit longer. So I can stay up to an hour in that one or if I’m in the Finnish outside, it will be 180 degrees-ish, and I’ll stay for about half an hour. And like I said, I aim for at least 4 times a week for that 30 minutes plus in every day if possible. If possible, I also tried to do sauna post exercise, because using the cold, they find, right after exercise it’s great for not being in pain if you do a really hard workout, but it can blunt some of those muscle building effects of exercise whereas sauna use seems to improve them. So try to stick to saunas after working out when possible.

Another easy thing that I have added as part of my regular routine that seems to make a big difference for me, is time restricted eating, or TRE, and there’s a lot of studies about this as well. This is similar to intermittent fasting. There are some differences. And again, I don’t do it every day and I try to mix it up to have metabolic flexibility. But in most cases, I eat within a 4 to 10 hour window each day. Usually it’s around 6 to 8 hours. Sometimes, I will drink black coffee or herbal tea during that window, sometimes I won’t. And my biggest meal is my first one of the day and this is with good reason. So a lot of studies show that your insulin response, and your fat response, and all of your digestive responses tend to be better earlier in the day. So in my case, lunch is almost always my biggest meal of the day. It’ll include a lot of greens, some protein, the most I’m going to eat in the day, and then good fats from avocados and olive oil. If I am going to eat the rest of the day, I will eat one to two smaller meals later in the day. Sometimes one of those is a smoothie, sometimes more often, it’s just a huge salad. Again, mix it up every day.
And for time-restricted eating, I use an app called Zero, Z-E-R-O, which just lets me track how long I’ve been fasting. So right now as I record this, for instance, it is 11:00 in the morning my time, and I have been fasting for about 20 hours. But that’s just today, and it’s different every day. And the reason I started using time-restricted eating. So there’s a lot of evidence and studies that show that caloric restriction increases longevity. But there’s two ways to accomplish this. So we can eat less, or we can eat less often, which also accomplishes the same as eating less. There’s some studies to back up this. There’s a lot of researchers to talk about this including Dr. Sachin Panda. One study is the Salks study, which if I’m remembering researchers fed two sets of mice the same high fat, high sugar diet. So, again, they combined fats and carbs, something I don’t do, but the diet was trying to replicate the standard American diet that a lot of people eat. And one group of mice had 24 hour access to food, and the other group could only eat during an eight-hour window at night. So mice are nocturnal, so that would be like us being able to eat during the day.

And after 100 days, the group who had access to the high fat diet all day and all night gained weight, and they developed issues that you would see with the standard American diet, including high cholesterol, high glucose, liver damage, diminished motor control, etc. The group who only had access to food for the eight hour period during the time when they should have been eating, they weighed 28% less than the first group, which if you wanna look at statistics, that’s the difference between our obesity rate and not having an obesity rate. And despite eating the same amount of calories from the same amount of food, the time-restricted eating group did not develop the same health issues. So that, to me, is a huge, huge key and one of the reasons I really started doing this. So basically what that means is, they didn’t eat less, they didn’t eat different, they weren’t eating a different diet, they ate the same amount of calories. So same amount of food, but in a shorter window, the same kind of food, but in a shorter window, and the time-restricted eating group did not develop the same health issues. And I know a lot of people are averse to the idea of fasting or time-restricted eating, but I think it’s important to realize that we all do this every day anyway, because nobody’s eating while they’re asleep. So we all practice time-restricted eating, time-restricted feeding, depending on what you wanna call it. It just depends on how long of a window we’re doing that in.

A study that was conducted in University of California, I believe in San Diego, found similar things. So they had over 2,000 overweight women, divided them into groups, one group fasted for 12 hours at night, the other group fasted for less time. So, again, they both fasted because nobody eats when they’re asleep. The group that fasted for 12 hours or more had better blood sugar levels than those who fasted for shorter periods. We know that blood sugar levels are tied to a lot of aspects of health. I mentioned Dr. Sachin Panda. He has a great YouTube video where he explains that liver genes are more sensitive to the act of eating than to light and I’m gonna talk about light later on. But these are both ways that we can regulate our circadian biology.

One study that I believe he was involved in, found that mice who are fed during the day had liver genes turn on and off at the time when the mice were fed at night were different. So like basically in other words, eating during the day is important for keeping the liver processing food during the day. Fasting at night for humans is important for keeping the liver in repair mode at night. So because of this, the study found that eating during the day can protect against mild age-related fatty liver for humans, and that eating at night can make it worse. So in other words, some of the benefits of time-restricted eating they found in these studies are: things like increasing mitochondrial volume, especially in the liver and brown fat, improving ketone body production, speeding repair processes in body leading to better aerobic endurance improvement, and increasing lean muscle. So some easy things, to me, this is again an 80/20 minimum effective dose.

That said, I also do practice other forms of fasting and I don’t think these are for everyone, this is not something I would have done before I fixed my gut health, before I fixed my thyroid, if I had any sleep issues, if I was pregnant, this is something that is much more recent to me in the last few years, and I found really beneficial, but I’m not recommending. I think this is something you definitely need to work with a doctor on. But personally, I do longer fasts, several times a year, up to five days. And I do start the year with an even more extended water fast. And the reason I did this is I was finding studies that show that this type of fasting can create autophagy in the body, it can lower age-induced inflammation in the body, reduce oxidative damage, it can lower NF-kB activation and it can boost the immune system. And one of the ways it does this is something called autophagy. And research shows that autophagy is a key part of the body’s ability to detoxify and regenerate itself. So things like fasting and high intensity exercise both stimulate autophagy in the body and can lead to positive results for that reason.

Even intermittent fasting or time-restricted eating like we talked about can have the same benefit, but there seems to be a bigger result from longer term fasting, especially anything north of three days. Studies have found that authophagy can lead to a decreased risk of cancer, heart disease, and I believe also Alzheimer’s. And other studies found that autophagy can or is correlated to longevity and reduce risk of all cause mortality. Which, again, two things that I’m hoping for I wanna see my great-grandkids one day. Other studies show that fasting produces pro-inflammatory cytokines…or I’m sorry, fasting reduces pro-inflammatory cytokines and inflammation in the body. And there was a study, I believe it was the Yale School of Medicine that found that a compound called beta-hydroxybutyrate inhibits something called NLRP3. And I know that sounds really geeky, but NLRP3 is a set of proteins called the inflammasome, which drives the inflammatory response in several disorders, including things like autoimmune disease, which was important for me with Hashimoto’s, as well as Type 2 diabetes which runs in my family, Alzheimer’s, heart disease which also runs in my family, and other types of inflammatory disorders. And I think inflammation is a huge key and we know that fasting can reduce inflammation.

The researchers found that beta-hydroxybutyrate is produced by most effectively fasting, also by high intensity exercise, by caloric restriction, low-carb diet, there’s a lot of ways to do it. Fasting seems to be the biggest bang for the buck, most quickly if we’re talking about water fasting. It’s also important to note here that there are things called fasting mimicking diets. Dr. Valter Longo, who has been a guest on this podcast is pioneering that research, you can listen to that episode with him. So if you don’t want to do full out fasting, that’s another way to get a lot of the same. And he would argue that all of the same and potentially more benefits. A 2014 study found that water fasting for only 3 days could regenerate the immune system. And the reason that seems to work is these researchers found that fasting, water fasting specifically, flips a regenerative switch and prompts stem cells to regenerate new white blood cells.
So basically, it tells your stem cells, it’s okay to go ahead and begin proliferating and rebuild the entire system. And that’s what Dr. Valter Longo found in his study and you can read all about that also in his book, “The Longevity Diet.” So, again, not recommending it, not getting medical advice, I’m just saying that I, about once a quarter, water fast for 5 days and I start the year, every year with a 10-day water fast, which is as much for the mental and emotional benefits as it is for the physical. I don’t think that that’s right for everybody. But it’s been an important thing for me.

So another thing that is part of my minimum effective dose 80/20 type approach, is when it comes to exercise. And this was a tough one for me because for a lot of years I had this idea that I didn’t like exercise and it was the thing I had to do, and just like with the food, I had to switch my mindset here. And so in general, I tried to do high intensity exercise and just a lot of regular movement. It took me a lot of years to figure out this piece and I’m still not where I would like to be on a fitness level, but I’m making really steady progress right now, which is exciting. And part of the way I’m doing this is through high intensity interval training called HIIT training. And I’m using a device called CAR.O.L, which I believe it stands for cardiovascular optimization, something rather. It’s basically an exercise bike that uses AI to teach your body how to do high intensity interval training the most effective way. And the cool part is it beats cardio in studies, it beats like long term moderate exercise, which is great for me because I can get in a great workout in under nine minutes, which is much better to fit in my day than going for an hour-long run.

Like I said, I’ll combine that with sauna use to get some of the other cardiovascular benefits and just sweat because high intensity interval training, I actually won’t sweat it’s such a short, intense, fast workout. In fact, I’ve seen studies that the health benefits of high intensity exercise beat much longer moderate exercise. it is tough to do correctly to get enough intensity and that’s the reason I do CAR.O.L, because I found if I was just sprinting, it was easy to not push myself that hard and it was hard to know if I was pushing myself enough. So using CAR.O.L, it’s constantly adapting just beyond my ability and pushing me and it’s very motivating that way.

One study using high intensity found, for instance, that those types of sprints increased metabolism over 24 hours, 12 hour period as much as 30 minutes of running. And I’d much rather do sprints for under 9 minutes than run for 30. Studies also show that this type of exercise can reduce body fat, and especially visceral fat, which is the fat around our organs, and one that is tied to some pretty bad health problems. You don’t want a lot of fat around your organs. It also has been shown in studies to improve VO2 max and heart rate variability in my test which I mentioned is something I’m paying attention to and trying to improve. It also, I’ve seen over time, it reduce your resting heart rate and a lot of people see a reduction in blood pressure if they have high blood pressure. There’s other studies showing that it increases mitochondrial biogenesis, which is another great important aspect of health.

So CAR.O.L’s kind of the core of what I’m doing right now, but I also do weight training, like deadlifts, and squats, and like I mentioned, lots of regular slow movement, like walking, stretching, different types of classes that are just slow, comfortable, fun movement. So I do CAR.O.L for the high intensity, and then I go to the gym because I want to, not because I have to, and I’m not working out for weight loss. That’s another important shift that I made mentally, I do it for the health benefits, and I think that has been part of the key to sticking with it for me. But also, it’s important because from my own past experience, and I’ve heard this from others as well, exercising, specifically for weight loss can backfire. Because when you start exercising, you actually get more hungry. So a lot of people will go on a strict diet, do caloric restriction and then add in a bunch of exercise which is great, but you’re signaling your body that you need more calories. So you’re going to be fighting your body the entire time.

I have a friend who years ago lost a lot of weight and she didn’t exercise at all until she had lost the weight because she found it made her more hungry and it made it harder. Again, I think there’s so many benefits to exercise, but I think you wanna look at the 80/20. The effects of weight loss, for me at least, have very much been from food, and emotions, and sleep. Much more than exercise and I’m using the exercise for the health and cardiovascular benefits, but not for the weight loss.

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So another important aspect and this is one of the few things that I would say I think is universal applies to all of us, and I think most experts and people who have been on this podcast would completely agree with me, and that is sleep.

We know that sleep is important for essentially every aspect of health, we know that if you don’t get enough sleep, you have blood sugar levels like a diabetic, it messes with your hormones, you’re more likely to get all kinds of diseases, problems, have cancer, etc. Sleep is a big deal. I think everybody needs to optimize sleep and I think it’s something Americans especially, are pretty bad at. For me, this means…I found a few factors that really improved it. And I measure it my sleep with an Oura Ring. I’ll talk more about the Oura Ring later, but I’m able to see in real time, essentially, what’s improving my sleep and what’s not. The things that really make a difference, things like light. So I think manipulating light is one of the best things we can do for our sleep. For me, this has several key components. First, getting morning sunlight every day, which means getting outside even if it’s cloudy, as soon as possible after waking up and getting light. Outside, even on a cloudy day, outside light is so much brighter, and so much more spectrum than indoor light. And so there’s really no comparison. You can use, and I’ll talk about it again soon, but 10,000 Lux light, you’re still not gonna get the same benefits of a cloudy day even if it’s cloudy outside. So getting morning sunlight daily, even if it just means going outside, if it’s warm enough being barefoot on the ground drinking your morning tea or coffee outside, or just spending time with family outside.

If I’m gonna use red light, that’s essentially fine. Anytime of day, I like to do it in the afternoon or the evening, and then avoiding blue light after dark. And there’s logic behind that as well. So in nature, the only time you’re going to encounter blue light is during the brightest part of the day. But in modern world, we encounter artificial blue light in many sources from our screens, from certain types of light bulbs, pretty much everywhere that we are almost always in contact with blue light. The body has built in systems like I mentioned that help regulate circadian rhythm. And these rely on outside inputs, including food and light to signal times that the body should be awake versus the time it should be asleep. So there’s, from what I remember, there are about 30,000 cells in the eye that can sense blue light, and these cells signal the brain to turn off melatonin production. You probably know melatonin is important for sleep, and when you suppress melatonin, it might make it difficult to sleep or it can affect sleep quality, and blue light does that. We know dozen studies.

So, blue light wavelengths would, like I said, only be seen in nature during the brightest part of the day and found in sunlight. These wavelengths are not present in things like fire and natural light sources that would have been used at night for most of history. Have you ever sat around a campfire at night, it’s kind of that people will describe natural light sources like fire as being soothing and promoting sleep, a lot of people say they sleep really well when they’re camping, largely because of the lack of blue light. In fact, if I’m remembering there’s a study that showed that people who camped for seven days with no artificial lights, so just fire, candles, etc., were able to totally reset their circadian rhythm in a week which is really drastic, because lights are that important. So at the end of the day, it’s all about the timing. Blue light during the day can be very beneficial. It can help send the correct signals to the brain for melatonin production later in the day, it can promote alertness.

In fact, some people notice more of an effect from light than coffee. It is important for signaling the body to maintain healthy weight and adrenal function. And Dr. Alan Christianson, who I mentioned before, wrote “The Adrenal Reset Diet,” and he’s also a huge proponent of morning light. Those are all vital during the day. And you can use things like blue light and carbohydrate intake to help balance your cortisol and other hormones. It’s a good thing. Blue light is not objectively a bad thing. It’s all about the timing. The problem occurs when we are routinely exposed to blue light in the evening after the sun has set, especially when this happens all the time because, like I said, this signals a reduction in melatonin, which is necessary for sleep.

Harvard medical study has an effect on this or a study on this. It showed that there’s a connection between a blue light and potential diabetes and obesity. The researchers put 10 people on a schedule that gradually shifted the timing of their circadian rhythm and their blood sugar levels increased throwing them into pre-diabetic status. Like I mentioned, if we don’t get enough sleep if you’re pre-diabetic, and it messed with their leptin which is a hormone that helps you feel full after a meal. And apparently even dim light could interfere with a person’s circadian rhythm and melatonin secretion. The study, I believe, showed that a mere 8 Lux of light, which is most table lamps, or even a nightlight, has an effect. So this is something I feel like is really a big thing we can address and the way I dress it in my house is we try to stay off of screens after dark and we have light bulbs that do not have blue light in them that we turn on after dark.

Another thing for me that makes a big difference in sleep is not drinking caffeine after about 11:00 a.m. So I mentioned that it’s about 11:00 a.m. now when I’m recording this, and I will not drink coffee for the rest of the day. I think I’m more sensitive than a lot of people, so my husband can drink caffeine right before bed and be fine. I can’t. If I drink it afternoon especially I will have trouble falling asleep. So I limit caffeine and I only drink it in the morning before 11:00 a.m., and I don’t drink it every day. I also found that, like I mentioned a minute ago with light being such an important factor for sleep, that minimizing and limiting light in the bedroom makes a huge difference. So I have blackout curtains in my room and cover all lights in my room. So that is completely dark in the room, and there’s a lot of studies showing that that can help sleep as well. It’s also been an important factor for my kids. So they have blackout curtains in their room as well and it’s great. They don’t wake up quite as early with the sun coming in their window when they have the blackout curtains.

Temperature is another really important factor when it comes to sleep hygiene and sleep quality. And there’s a lot of studies on this. Some of them disagree a little about what the exact temperatures are, but most seem to settle on the idea that we should be sleeping somewhere between 60 and 67 degrees Fahrenheit, and that if the temperature goes above 75 or below 54 degrees, it can interfere with sleep. So the reason this matters is that our body temperatures naturally peak and decline over a 24 hour period with the highest temperature numbers occurring in the late afternoon, and the lowest ones around 5:00 a.m. So there’s a rhythm to this, just like with food, with hormones, with light. Sleep usually begins when our body temperature drops. So a colder room signals the body to fall asleep faster. Whereas sleeping in a room warmer than 70 degrees can stop your body from releasing melatonin, which we just talked about, and it’s also a very important anti-aging hormone. You want melatonin at night.

In the winter months, I love to sleep with the windows open if possible to hit that temperature. But rather than in the summer running the air conditioner to get that which can use a lot of energy, I have found that using a chillipad is more effective or now there’s one called an OOLER. And basically what this is, this is a very thin pad that goes underneath your sheet on the bed, and it lets you temperature control your bed. And there’s no EMF, it’s just water that runs through the tubes. There’s a low EMF device that causes the water to run through the tubes and its placed several feet from the bed. So I’ve measured it, there’s no measurable EMF effect of that in the bed. It does not interfere with my sleep at all. And it lets me set the temperature of my bed anywhere between 55 and 110 degrees.

I typically sleep at about 62 degrees which, because my bed stays a little bit warmer, I think it stays in that 60 to 67 degree range all night and I see a measurable difference on my Oura Ring, in my sleep scores when I optimize temperature at night. And all these things we’re talking about, I will link to my post about them in the show notes so that you can read more about them. But like I said, I don’t mess around with sleep. I think improving sleep is the single best thing that we can do for other aspects of our health, and it’s one of those things that if you don’t get it right, you can do a lot of the other things and you’re not gonna see the maximum benefit that you could from a healthy diet or from exercise if you don’t have your hormones in the right place with good sleep.

If I need it, say if I’m traveling, I will sometimes take CBD to sleep better at night. I use a brand called Ojai, which I will link in the show notes. It’s a water soluble full spectrum, and I notice its effects within 30 seconds, unlike oils which take a lot longer, and my kids will also take that if they have trouble sleeping. Another thing that makes a huge like measurable difference in my Oura Ring and also in my blood levels when I test is food signaling. So I mentioned that food is another way that we can signal circadian biology. And so I make it a point not to, again, most days, not every day, but most days not to eat after about 5:30 or 6:00 p.m. And to give more time for digestion before I go to sleep, because it lets my body not need to digest while I’m sleeping. So the body can prioritize other things that can happen best like liver repair during sleep. This is called also circadian gut rest. Basically, the idea is just don’t eat when it’s dark outside. That’s all you have to remember if it’s dark, don’t eat. If you want more information on this you can follow FastingMD Dr. Amy Shah on Instagram, and she talks a lot about this, why circadian gut rest is so important. But I would say for me, I have definitely noticed a difference when I do not eat after about 5:30 or 6:00 p.m.

I know this was supposed to be a short podcast, it’s apparently not gonna be. I’ll try to go quickly through the rest of it. Other things I do regularly. I do take supplements regularly. But I don’t take supplements every day either. I don’t take supplements on the weekend, or sometimes when traveling, because again, I want metabolic flexibility. I don’t want the body to ever adjust to getting any nutrient externally or not from food, and I don’t want it to ever like take those nutrients for granted. So things I take almost every day or relatively regularly would be probiotics. I take a spore-based one from Just Thrive. That’ll also be linked in the show notes. We have a discount you guys can use on that one. But it’s a spore-based probiotic, which means it survives through the small intestine and it’s heat stable, temperature stable. So think about it if you have a probiotic that needs to be refrigerated, it’s not gonna make it to the acidity and the heat of your stomach.

This is only probiotic I’ve ever taken that I can see, like I can feel a difference from because it’s heat stable up to 400 degrees. I can put it into food when I cook so my kids if they can’t swallow pills, I can put it into something I bake or cook, or in smoothies. And we’ve noticed a huge difference from that probiotic. I also take vitamin K27 which there’re studies showing that can reduce inflammation, has cardiovascular benefits. Because I’m now in remission, but I had Hashimoto’s, inflammation was a thing I was trying to counteract. So I would take that regularly. And then other things I take based on need, but not everyday, things like vitamin D in the winter based on blood test levels, always test first because that is a fat soluble vitamin. I sometimes take a selenium, zinc, pantothenic acid and here’s what I’ll mention just a little bit of detail on it. There was a podcast episode with Dr. Chris Masterjohn, where he talks about pantothenic acid and its effects on skin health, specifically, and acne. And I’ve noticed during weight loss and as my hormones change, that I was breaking out a little bit. And his reason was a reason teenagers, for instance, break out more is because I think he said was unmetabolized extra cholesterol in the body and things like testosterone can increase that. So teenage boys obviously have a influx of that.

But he said that in his research, that even relatively big doses of pantothenic acid can help reduce that. And I noticed when I take pantothenic acid, it does help with breakouts.

I also sometimes take HCL with high protein meals just because that’s one thing I have not fully optimized yet, and sometimes need an extra little boost. So I’m eating a lot of protein. I do sometimes take fish oil, this is I know controversial one, and I alternate. I don’t take it all the time. There are some sources that say it oxidizes and goes rancid and it can be harmful to the body, there are other sources that say it’s really important and vital. I don’t think we have a definitive answer on this and there’s probably very much a personalized aspect to this, but I don’t take fermented cod liver oil anymore. I just take regular fish oil from really high quality sources. I can link to the one I take in the show notes. I think I’m taking the one right now that Dr. Rhonda Patrick recommends. Again, I think we still don’t officially know, but there’s some really smart people with differing opinions on this one.

I take, like I said about Four Sigmatic, take mushrooms of some form pretty much daily, whether it’s Lion’s Mane, chaga, cordyceps, reishi….. I alternate, but I almost always consumed some type of mushrooms. I add prebiotics to my smoothies that’s also from Just Thrive. I’ll link that in the show notes. I’ll sometimes take aminos, there’s one from Kion. I’ll link in the show notes. I’ll take that pre or post workout. And then I sometimes drink green, or red, or gold drink from Organifi. I’ll link to those as well. These are just all mostly sources of extra nutrients. And then I take magnesium regularly. And I’ll link to my post about this in the show notes as well. Most people do really well taking this at night, I seem to be one of the weird cases where I need to take it in the morning. It’ll keep me up at night. But I do see a big difference when I take magnesium versus when I don’t.

And then occasionally, if I’m in a podcast day like today, I will take something called CILTEP, C-I-L-T-E-P. I’ll link to that as well. It is a nootropic, and it helps me focus without the need for lots and lots of caffeine. Another thing that has had a huge impact on my health, and I think often gets overlooked is the mental emotional shifts, and things like gratitude and breathing. So I won’t go into this a lot because, like I said, I will do a whole podcast just on the emotional side at some point when I can sort it all out and feel brave enough to go that vulnerable. But I do think that having some form of this is really important and it’s gonna be different for everybody. For me, it’s things like focusing on gratitude, having a daily list of things that I’m grateful for. Having gratitude letters, and writing letters to friends and family members, and just thanking them and saying I’m grateful for them, might be doing little acts of kindness that don’t go noticed, but just help with that mental shift or keeping a gratitude journal of things that I’m grateful for.

On the breathing aspect, podcast guest, Gabby Reece talked about the importance of breathing in and out through the nose, and how that signals calm in the body and helps the body go into parasympathetic. So I will try to breathe in as slowly as possible through the nose, and then out as slowly as possible through the nose. At night, I’ll do four, seven, eight breathing, to help fall asleep. Just something to focus on to help me fall asleep, which is breathing in for a count of four, holding for a count of seven, and then breathing out for a count of eight. And that usually a few of those is all it takes for me to fall asleep. So there’s just some easy things to do. And then, like I said, I’ll go into it much more, but just letting go of a lot of the emotional baggage and trauma which is a very individual process. For me, some things that are helpful reminders are the Four Agreements from the book, “The Four Agreements” about not taking things personally and always doing your best. And then “The Untethered Soul,” was a good book about learning how to let things go.

Let’s see, other things that I do. I’ve always been a nerd when it comes to oral health, and I still very much prioritize that. So I do oil pulling regularly, and make sure that I’m eating in a way that supports oral health. I also I believe it will be out by the time you are listening to this. You can go to wellnesse.com, just wellness with an E on the end. I spent years developing a toothpaste that supports oral health naturally and that does not have fluoride, does not have glycerin. It does have things like neem, and green tea, and hydroxyapatite which are all really good for the teeth, and this is finally available after many, many, many years of work. I could not be more excited to share it with you, but I feel like oral health is a huge part of overall health. Because we know that oral health impacts the whole body, and that, for instance, people who are immunocompromised or have a heart condition, often have to take antibiotics during dental work because there’s such a connection between the health of our mouth and the health of the body. So I feel like prioritizing oral health not just helps our teeth look great, but it’s also actually really important for overall health.

And then some other random things I do just related to health, not that maybe necessarily impact my health, but that helped me maintain it are things like tracking. So I’ve mentioned the Oura Ring a couple of times, I will link to that in the show notes. I don’t remember it off the top of my head, but I know I have a discount code I can share with you guys. But it tracks heart rate, sleep, including all the sleep stages, deep sleep, REM, heart rate variability, body temperature, which has been really helpful for fertility tracking, movement, etc. So I wear my Oura Ring all the time. It’s also important to note that the Oura is the only fitness tracker I have found that can go into airplane mode. So there’s no Bluetooth or measurable EMFs when it’s in airplane mode, which you can keep it in airplane mode, except when you’re charging it, so you’re not constantly exposed to that.

I also personally, during this process, have run labs with my doctor every month or so, just to keep an eye on all new markers and make sure everything’s moving in the right direction. I typically run a comprehensive metabolic panel, a thyroid panel, and iron fairs and etc, because my iron tends to run high. So for me personally, again, it’s very personal. I found that getting blood every couple of months is really beneficial to my health to keep my iron levels in the right range because even if I don’t eat a lot of red meat, I still tend to have high iron levels. And I also think this is not just good for me, but hopefully I can help others and maybe even, you know save someone’s life who’s been in the accident. But I also think because I try to work so hard to keep my blood healthy, I’m glad I can hopefully give it to someone else who can use it a lot more than I can.

And then another random thing that seems hard to measure, but good mental difference is to do a digital detox every now and then, and just not be on the phone, not be on a computer, and just be with the real people in my life. So that was going to be a short episode, that got much longer because I love talking about the science. But I hope that all of that is helpful as a starting point. To reiterate what I said in the beginning, I do think that health and nutrition, all of this is extremely personalized. And I’m not trying to give any kind of prescriptive approach, certainly not trying to give medical advice. I’m happy to recommend doctors, I’ll link to my doctor in the show notes and other amazing doctors at StudyMD, who could give medical advice and who are qualified, I am not. So, again, don’t take any of this as medical advice. This is my personal experience and what’s working for me. I hope that maybe it will be a springboard to anybody listening to find those things in your own life. And I would love to hear from you, if you found those minimum effective dose things that you still do all the time in your health that have made a big difference. I would love to hear those from you.

But definitely don’t just follow what I do, use them as a starting point for your own research for your own health. And if you stuck with me this far, first of all, thank you. It’s an honor to have shared this time with you. And I hope that you will consider just taking a couple minutes to leave me some honest feedback on whatever app or device you used to listen to podcast, so that I can improve hopefully, maybe I talk too fast, probably did. Till then I get into science, I get really excited and I talk way too fast. But your feedback helps me improve and it also helps the algorithm helps other moms and other people find this podcast and listen as well.

So as always, thank you so much for sharing your time, which is one of your most valuable treasured assets with me today. I’m so grateful that we got to share this time together, and I hope that you will join me again on the next episode of the “Wellness Mama” podcast.

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.

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