<a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fermented-foods">Fermented foods </a>such as yogurt and kimchi took the top spot, likely because of their immune- and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/what-is-a-probiotic">gut-boosting benefits </a>. According to <a href="https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html">researchers at the Stanford School of Medicine </a>, a diet rich in fermented foods increases microbiome diversity and improves immune responses.

Fermented foods

These fruits are small but mighty! Blueberries are an excellent source of <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/foods-for-skin-protection">antioxidants </a>, which helps protect your cells against damage from free radicals, and may help reduce your risk for cancer, heart disease, and other conditions. Additionally, antioxidants are also important for hair growth, strong nails, and healthy skin.

Blueberries

Seeds, like chia seeds and hemp seeds, are <a href="https://www.realsimple.com/health/nutrition-diet/healthiest-seeds">nutritional powerhouses </a>. Chia seeds, in particular, are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. Per <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/">a 2016 study </a>, the specific antioxidants in chia seeds may have anti-cancer properties and have protective effects on the heart and liver. Chia seeds are also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health. Snack on some chia seeds and strengthen your bones thanks to <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/vanilla-cinnamon-chia-pudding">this vanilla-cinnamon chia pudding </a>.

Seeds

While there's certainly nothing wrong with standard fruits like apples and oranges, 2022 is the year of exotic fruits such as golden berries and açaí. The latter fruit, which is a popular ingredient in <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/acai-coconut-smoothie-bowl">healthy smoothie bowls </a>, is loaded with antioxidants, <a href="https://pubmed.ncbi.nlm.nih.gov/21569436/">may improve cholesterol levels </a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/24985004/">according to a 2014 study </a>, can protect your brain from damage as you get older.

Exotic fruit

The Japanese have been drinking green tea for thousands of years, and with good reason. The colorful beverage is known for its <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/best-anti-inflammatory-recipes#:~:text=The%20easiest%20way%20to%20reduce,inflammation%2Dfighting%20nutrients%20than%20most.">anti-inflammatory </a>and immune-boosting properties, and <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed">according to studies </a>, can increase fat burning and boost one's metabolic rate. The easiest way to add green tea to your diet is to simply <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/iced-green-tea-ginger-mint">drink a cup of it iced or hot </a>, but you can also make <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/green-tea-rice">green tea rice </a>if you're looking for a nutrient-dense side.

Green tea

Nuts and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/these-are-the-10-best-nut-and-seed-butters-for-a-protein-boost">nut butters </a>are a terrific way to add protein, fiber, and other key nutrients to your diet. Pistachios, for example, are packed with antioxidants, including those that have been <a href="https://pubmed.ncbi.nlm.nih.gov/26148925/">scientifically proven </a>to promote eye health, and may help <a href="https://pubmed.ncbi.nlm.nih.gov/27340302/">protect against cancer and heart disease </a>.

Nuts

The term ancient grains encompasses several grains that have stayed unchanged for thousands of years. Examples include <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/what-is-amaranth">amaranth </a>, teff, farro, and quinoa. Quinoa is probably one of the most popular ancient grains, and is known for being <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/high-fiber-recipes">loaded with fiber </a>and containing all nine essential amino acids. The grain is also a solid source of vitamins B6 and C.

Ancient grains

Dark, leafy greens, like collard greens and spinach, deserve a spot in your diet if they don't have one already. Spinach and other similar veggies are <a href="https://www.realsimple.com/health/nutrition-diet/healthy-eating/high-protein-vegetables-recipes">an excellent source of protein </a>and <a href="https://www.realsimple.com/health/nutrition-diet/flavonoids-benefits-foods">flavonoids </a>, which can prevent damage from free radicals, cancer, and harmful inflammation. Spinach is also loaded with vitamins A and C, and has been scientifically proven to <a href="https://www.sciencedirect.com/science/article/abs/pii/S0271531715001359">moderate blood pressure levels </a>and decrease one's risk of developing heart disease.

Leafy greens

Kale, another leafy green, earned its own spot on this list on account of its many nutritional benefits. Like spinach, kale is packed with protein and flavonoids. It also has plenty of vitamins A, K, and C, and is a solid source of satiating fiber.

Kale

The <a href="https://www.realsimple.com/food-recipes/cooking-tips-techniques/recipe-upgrades/avocado-toast-ideas-upgrades">popular toast topper </a>is one of the <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/avocado-nutrition">healthiest foods </a>you can eat. In addition to being an excellent source of <a href="https://www.realsimple.com/health/nutrition-diet/healthy-fats">heart-healthy fats </a>, avocados are loaded with antioxidants and other nutrients that help with cholesterol, bone density, skincare, <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fall-foods-for-eye-health">eye health </a>, and more.

Avocados

More than 1,100 registered dietitians have named the top 10 superfoods of 2022. The nutritious foods include ancient grains, kale, and more.

food

Food

health

Health

longevity

Longevity

Top 10 Superfoods According to More Than 1,100 Registered Dietitians

Mindfulness is not rocket science, it is simply the act of staying in the present moment.

What is mindfulness

Have you ever seen monks and wondered 'How on earth are they always so calm'. It is just because they are mindful of the present situation.They never constantly think about the future or past, they justthink about the task at hand and hence are more calm.

Mindfulness helps you remain calm and happy

There are several advantages of mindfulness are:1) Reduced anxiety2) Less stress3) More concentration4) Reduced suferring etc.

Advantages of mindfulness

The best way to cultivate mindfulness is through long-term meditation.

How to cultivate mindfulness

<a href="https://selfdevelopmentfreak.blogspot.com/2022/01/mindfulness-it-changes-everything.html?m=1">Click on this link and learn more about mindfulness</a>

A little learning is a dangerous thing

This ideas tell you about how to remain happy and calm. Mindfulness is a meta skill that improves all other aspects of life

mindfulness

Mindfulness

meditation

Meditation

Mindfulness - It changes everything

Compassion-focused therapy, or CFT, is a therapeutic practice that emphasizes compassion towards oneself and others to promote emotional healing. CFT defines compassion as “a sensitivity to suffering in self and others, with a commitment to try to alleviate and prevent it.”

Compassion-Focused Therapy (CFT): History, Process, Benefits, Effectiveness

Compassion-focused therapy, or CFT, is a therapeutic practice that emphasizes compassion towards oneself and others to promote emotional healing.

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

mentalhealth

Mental Health

Compassion-Focused Therapy (CFT): History, Process, Benefits, Effectiveness - The Human Condition

Every day, life is running faster than yesterday wherein you’re trying hard to catch up. It doesn’t matter if you’re working a 9 to 5 job or running a business, you always feel drained to maintain a better work-life balance, isn’t it?

A Busy Life

Instead of being an option, healthy living should be a necessity. What would you do with all the riches and workplace appreciation if you’re not physically fit or mentally sound?I know it could be challenging to stick to a healthy lifestyle when you’re always on the go. But taking good care of your health will only help you become more efficient at the workplace.

Reality

We’re living in a world where 90% of working professionals admit working for more than 50 hours a week. This means you have a very restrictive time frame in which it becomes too exhausting to take care of your own health. If you also feel you aren’t getting enough time to stay healthy in your busy life, here are some great tips at your doorstep:

Instead of drinking water, most of us turn to a tea or coffee to stay alert. However, the human brain is composed of 75% water whose lack of consumption directly affects our health as well as our efficiency at work. In order to stay hydrated, keep a water bottle around you at your work station. It won’t only keep your energy levels up, but it will also reduce tiredness throughout the day.

Stay Hydrated

Since breakfast decides the energy level for the rest of the day, you should Kick-start your day with some healthy breakfast. There are various studies that show people who eat healthy breakfast instead of a quick snack from a vending machine, can perform much better throughout the day.

Don't Skip Your Breakfast

The human mind works in a strange way. Lots of studies have shown that thinking positive directly affects your physical as well as mental health. Having a positive approach toward life might not make it easier, but it will surely make it less stressful.

Think Positive

Being stuck at your desk will not only hamper your productivity, but it will also influence your health. You’re also likely to suffer tension across your neck and back if you won’t take a break. A 15 seconds break after every 10 minutes can reduce fatigue by up to 50%. Taking regular breaks of 2 minutes after every half an hour can improve your productivity by 11%.

Take A Break

It might not be equivalent to your lost sleep, but a power nap could be a big favour to your body. It has been shown in various studies that a 40 minutes power nap can improve alertness by up to 54% while a 20 minutes power nap can boost concentration and creativity by 34%. If you’re still finding it difficult to manage time for your health, there are lots of great productivity apps out there that you can install on your phone as well as your laptop. I am sharing some of the useful apps that helped me manage my busy schedule in a better way.

Grab A Nap

Every day, life is running faster than yesterday wherein you’re trying hard to catch up. It doesn’t matter if you’re working a 9 to 5 job or running a business, you always feel drained to maintain a…

productivity

Productivity

habits

Habits

timemanagement

Time Management

Health & Fitness Tips For Busy Professionals

One of the best treatments for anxiety, stress and inflammation is regular and appropriate exercise. Exercise increases not only your physical health but also your mental health. It is better than any other medication because you don’t build up resistance as you would to medicine. Even if you are on medication, exercise will be beneficial.

Mental health and fitness

It can be really hard to eat enough protein to build muscle. People may think they are eating enough protein, but when they start to track their intake, they realise that they don't eat enough protein consistently throughout the day. Track your protein intake. If you find you have not consumed enough, throw in some shakes.

Eating enough protein when you want to build muscle

There are three big lifts: deadline, squat, bench press. If you are a beginner, run through the lifts first. Ensure to improve your technique to identify sticking points before you increase the weight.   Don’t get stuck in a routine. Instead, switch programs regularly. When you are training for a competition, visualise the competition, then practice the lifts in the order you will perform them.

How To Get Stronger In The Big 3 Lifts

When you have knee pain, it is almost always because of the ankles or the hips. Work on your mobility. Ensure to do ankle and hip mobility exercises every day. If you cannot do a conventional squat, try split squat stance or Bulgarian squat.

 Ways To Correct Knee Pain When Squatting

When we think we have clear differences in lengths of limbs, it is often just tightness in the muscles. We then overcompensate to correct the perceived imbalances. To improve, do unilateral movements moving one arm and one leg. Start with the weaker side and let that side dictate how many reps you do on the stronger side.

What To Do If Your Right & Left Side Don’t Match

During the off-season, you train heavy and hard. Do resistance training two days per week, one or two days per week of cardio exercise, and mobility on off days. During in-season training, do correctional exercise and your prescribed triathlon training.

Triathlon Training In-Season Versus Off-Season

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.  Mind Pump Fit Tip: One of the best treatments clinically proven to help with depression and anxiety is exercise. (4:02) The recover/maintain mentality for training athletes. (19:25) Mind Pump on their high school pictures. (26:46) Magic Spoon is here to help you make your protein intake. (32:05) A high school football update with Justin: Establishing a good offseason training program for his kids. (35:20) Actions speak louder than words. (40:46) At what point should the Government block monopolies from happening? (48:47) The word is out on Vuori. (54:36) Netflix may be falling behind the pack. (57:14) #ListenerLive question #1 – How can I get stronger in the big three lifts to benefit an upcoming powerlifting competition? (1:00:20) #ListenerLive question #2 – What are some ways to correct my knee pain when squatting? (1:12:31) #ListenerLive question #3 – What can I do when my right side doesn’t match the left side? (1:27:29) #ListenerLive question #4 – How would you train in-season versus off-season? (1:36:00)  Related Links/Products Mentioned  Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com January Promotion (#1): NEW YEAR'S RESOLUTIONS SPECIAL BUNDLE OFFERS January Promotion (#2): MAPS Anabolic 50% off **Code “JANUARY50” at checkout**  Mind Pump #1655: The Best Natural Treatment For Anxiety & Depression  Strengthen your mood with weight training – Harvard Health  Super Bowl-contending Buffalo Bills cut squats from their workouts during the season — and trainers say that may explain why they're the least-injured team in the playoffs Visit Magic Spoon for an exclusive offer for Mind Pump listeners! All-In Podcast E64: Antitrust standards & enforcement, tech repricing, lab leak obfuscation, E63 reactions & more  Microsoft to buy Activision in $68.7 billion all-cash deal Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!  Netflix Stock Gets Pummeled, Closing At Lowest Level Since April 2020 After Disappointing Earnings & Wall Street Downgrades – Update Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout** MAPS Powerlift MAPS Fitness Prime Pro MAPS Prime Pro Webinar The SOLUTION to Knee Pain & Hip Pain (MIND PUMP) Luna Physical Therapy MAPS O.C.R. MAPS Fitness Performance  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Chamath Palihapitiya (@chamath)  Twitter Ben Patrick (@kneesovertoesguy)  Instagram 

exerciseandfitness

Exercise & Fitness

sports

Sports

podcasts

Podcasts

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.  Mind Pump Fit Tip: One of the best treatments clinically proven to help with depression and anxiety is exercise. (4:02) The recover/maintain mentality for training athletes. (19:25) Mind Pump on their high school pictures. (26:46) Magic Spoon is here to help you make your protein intake. (32:05) A high school football update with Justin: Establishing a good offseason training program for his kids. (35:20) Actions speak louder than words. (40:46) At what point should the Government block monopolies from happening? (48:47) The word is out on Vuori. (54:36) Netflix may be falling behind the pack. (57:14) #ListenerLive question #1 – How can I get stronger in the big three lifts to benefit an upcoming powerlifting competition? (1:00:20) #ListenerLive question #2 – What are some ways to correct my knee pain when squatting? (1:12:31) #ListenerLive question #3 – What can I do when my right side doesn’t match the left side? (1:27:29) #ListenerLive question #4 – How would you train in-season versus off-season? (1:36:00)  Related Links/Products Mentioned  Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com January Promotion (#1): NEW YEAR'S RESOLUTIONS SPECIAL BUNDLE OFFERS January Promotion (#2): MAPS Anabolic 50% off **Code “JANUARY50” at checkout**  Mind Pump #1655: The Best Natural Treatment For Anxiety & Depression  Strengthen your mood with weight training – Harvard Health  Super Bowl-contending Buffalo Bills cut squats from their workouts during the season — and trainers say that may explain why they're the least-injured team in the playoffs Visit 

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpump. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com

Mind Pump: Raw Fitness Truth

1739: How to Get Stronger in the Big 3 Lifts, Ways to Correct Knee Pain When Squatting, What to Do If Your Right & Left Side Don’t Match & More

The proponents of apple cider vinegar say that if you regularly use the vinegar "with the mother" - the cloudy combination of bacteria and yeast - you have a cure-all, whether it is a better skin or a more efficient metabolism. Some studies suggest a beneficial impact on glucose metabolism and weight loss, while other studies have found no effect compared to a placebo. Drinking ACV may do more harm than good. It's been linked to tooth enamel erosion, gastrointestinal issues such as reflux, and reduced potassium levels.

Apple cider vinegar

The practise of swishing oil around in your mouth for 15 - 20 minutes a day is an Ayurvedic folk remedy and said to be a miraculous way to cleanse the body of toxins. Advocates say that it can whiten teeth, freshen breath, prevent cavities, and cleanse your body of various toxins. However, the detoxifying effect is yet to be shown in clinical trials. There is some evidence that oil pulling can help with oral hygiene, but mainstream dentists don't see it as a good substitute for toothpaste. There are few documented harms that can come from this practice.

Oil pulling

The massage technique involves a light touch to activate the lymph nodes (the tiny trash scavengers vital to your immune system). The method was developed to help people with oedema and to combat inflammation. There's no evidence to show that lymphatic massage can make you lose weight, change the shape of your face, improve your general health, or cure cancer. Lymphatic massage is relaxing and safe for most people but not recommended if you have circulation problems, congestive heart failure, or certain kidney issues.

Lymphatic massage

Sauna sech can benefit your body. Dry saunas raise the pulse and increase circulation, mimicking the effects of physical exercise. In addition, regular sauna sessions are linked to pain reduction in patients with rheumatic diseases like fibromyalgia. However, those with existing heart problems should check with their doctor before using saunas. Time in a sauna doesn't cause permanent weight loss. However, it can make you dangerously hydrated, making it essential to drink lots of water before and after a session.

Saunas

Some supposed detoxes are harmless, but a few of them carry real health risks—and don't actually do any good. Here's what you should do instead.

scienceandnature

Science & Nature

The truth about oil pulling, apple cider vinegar, and other trendy cleanses

<ul><li>Virtually all of the Type II diabetics, 80% of all cardiovascular diseases and 33% of all cancers are linked to the western diet.</li><li>Populations who eat a wide range of foods (unrefined) do not suffer from these diseases.</li><li>If you get off the western diet, your health can improve.</li><li>Processing food removes nutrients, adds toxins and makes it more absorbable (causing insulin challenges).</li><li>We spend 2 Trillion dollars on health care each year in the United States.</li></ul>

Food Facts: What We Need To Know

Most people don’t eat enough raw fruits and vegetables. They eat ‘grab and go’ stuff that’s less messy but more high-calorie dense and they eat as they handle multiple tasks. This is not good.Populations that eat a so-called Western diet—generally defined as a diet consisting of lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegetables, fruits, and whole grains—invariably suffer from high rates of the so-called Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer.

The Western Lifestyle And Diet

Eat food. Not too much. Mostly plants.

<ul><li>Eat local, healthy food that your great-grandmother would have recognized.</li><li>Avoid anything processed.</li><li>Buy from your local farmer's market.</li><li> Avoid food products containing ingredients that no ordinary human would keep in the pantry.</li><li>Avoid food products that contain high-fructose corn syrup.</li><li>Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients.</li></ul>

Key Points

Populations eating a remarkably wide range of traditional diets generally don’t suffer from these chronic diseases. These diets run the gamut from ones very high in fat (the Inuit in Greenland subsist largely on seal blubber) to ones high in carbohydrate (Central American Indians subsist largely on maize and beans) to ones very high in protein (Masai tribesmen in Africa subsist chiefly on cattle blood, meat, and milk).

A Different Diet

There’s a lot of money in the Western diet. The more you process any food, the more profitable it becomes. You are mostly sold processed food as it is highly advantageous for the companies, even though it is an unhealthy diet. The healthcare industry makes more money treating chronic diseases (which account for three-quarters of the $2 trillion-plus we spend each year on health care in this country) than preventing them.

They Make You Sick And Then Charge To Make You Feel Better

Noncaloric sweeteners such as aspartame or Splenda, research (in both humans and animals) suggests that switching to artificial sweeteners does not lead to weight loss, for reasons not yet well understood. But it may be that deceiving the brain with the reward of sweetness stimulates a craving for even more sweetness.

The Sweeteners Are Not Working

<ul><li>Avoid food products that contain more than five ingredients.</li><li>Avoid food products containing ingredients that a third-grader cannot pronounce.</li><li>Avoid food products that make health claims.</li><li>Avoid food products with the wordoid “lite" or the terms "low-fat" or “nonfat" in their names.</li><li>Avoid foods that are pretending to be something they are not. Imitation butter—aka margarine—is a classic example.</li><li>Avoid foods you see advertised on television. If they have to spend millions to sell it, it's not worth eating.</li><li>Eat only foods that will eventually rot.</li></ul>

The Food Rules

If it came from a plant, eat it; if it was made in a plant, don’t.

<ul><li>It’s not food if it arrived through the window of your car.</li><li>It’s not food if it’s called by the same name in every language. (Think Big Mac, Cheetos, or Pringles.)</li><li>It's not food if it's not cooked by humans but came out of an industrial plant.</li></ul>

It's Not Food If..

Scientists may disagree on what’s so good about plants—the antioxidants? the fibre? the omega-3 fatty acids?—but they do agree that they’re probably really good for you and certainly can’t hurt. There are scores of studies demonstrating that a diet rich in vegetables and fruits reduces the risk of dying from all Western diseases; in countries where people eat a pound or more of vegetables and fruits a day, the rate of cancer is half what it is in the United States.

Science Does Not Want To Get Into Why Plants Are So Good

By eating a diet that is primarily plant-based, you’ll be consuming far fewer calories, since plant foods—with the exception of seeds, including grains and nuts—are typically less "energy dense" than the other things you eat. (And consuming fewer calories protects against many chronic diseases.) Vegetarians are notably healthier than carnivores, and they live longer.

Fewer Calories

Eating what stands on one leg [mushrooms and plant foods] is better than eating what stands on two legs [fowl], which is better than eating what stands on four legs [cows, pigs, and other mammals].

Another bit of traditional wisdom with good science behind it: The water in which vegetables are cooked is rich in vitamins and other healthful plant chemicals. Save it for soup or add it to sauces.

Drink The Spinach Water

Two of the most nutritious plants in the world —lamb’s quarters and purslane—are weeds, and some of the healthiest traditional diets, like the Mediterranean, make frequent use of wild greens.The fields and forests are crowded with plants containing higher levels of various phytochemicals than their domesticated cousins.

The Wild Plants

Many traditional cultures swear by the health benefits of fermented foods—foods that have been transformed by live microorganisms, such as yoghurt, sauerkraut, soy sauce, kimchi, and sourdough bread. These foods can be a good source of vitamin B12, an essential nutrient you can’t get from plants. (B12 is produced by animals and bacteria.) Many fermented foods also contain probiotics—beneficial bacteria that improve the function of the digestive and immune systems and help reduce allergic reactions and inflammation.

Eat The Fermented Foods

The whiter the bread, the sooner you’ll be dead.

We know that people who take supplements are generally healthier than the rest of us, and we also know that in controlled studies most of the supplements they take don’t appear to be effective. How can this be? Supplement takers are healthy for reasons that have nothing to do with the pills. They’re typically more health conscious, better educated, and more affluent. They’re also more likely to exercise and eat whole grains.

Those Supplements Are Not Working

<ul><li>People who eat according to the rules of a traditional food culture are generally healthier than those of us eating a modern Western diet of processed foods. </li><li>Any traditional diet will do: If it were not a healthy diet, the people who follow it wouldn’t still be around.</li><li>In borrowing from a food culture, pay attention to how a culture eats as well as to what it eats.</li><li>Pay attention, too, to the combinations of foods in traditional cultures: In Latin America, corn is traditionally cooked with lime and eaten with beans.</li></ul>

Go For Traditional Diets

There is now considerable scientific evidence for the health benefits of alcohol to go with a few centuries of traditional belief and anecdotal evidence. Mindful of the social and health effects of alcoholism, public health authorities are loath to recommend drinking, but the fact is that people who drink moderately and regularly live longer and suffer considerably less heart disease than teetotalers.

Red Wine Is Okay

<ul><li>How you eat may have as much bearing on your health (and your weight) as what you eat.</li><li>Pay more, eat less, or as grandmothers used to say, "Better to pay the grocer than the doctor."</li><li>Stop eating before you’re full.</li><li>Ask yourself not, Am I full? but, Is my hunger gone? That moment will arrive several bites sooner.</li><li>Eat when you are hungry, not when you are bored.</li><li>One old wives’ test: If you’re not hungry enough to eat an apple, then you’re not hungry.</li><li>Consult your gut.</li><li>Eat slowly and mindfully.</li><li>Breakfast like a king, lunch like a prince, dinner like a pauper.</li><li>Cook your food yourself.</li></ul>

How To Eat

We have been eating wrong all our lives. This book shakes our belief patterns on food and diet.

An enhanced edition of Food Rules—beautifully illustrated and packed with additional food wisdom Michael Pollan’s Food Rules prompted a national discussion helping to change the way Americans approach eating. This new edition illustrated by celebrated artist Maira Kalman—and expanded with a new introduction and nineteen additional food rules—marks an advance in the national dialogue that Food Rules inspired. Many of the new rules, suggested by readers, underscore the central teachings of the original Food Rules, which are that eating doesn’t have to be so complicated and that food is as much about pleasure and community as it is about nutrition and health. A beautiful book to cherish and share, Food Rules guides us with humor, joy, and common sense toward a happier, healthier relationship to food.

books

Books

An enhanced edition of Food Rules—beautifully illustrated and packed with additional food wisdom Michael Pollan’s Food Rules prompted a national discussion helping to change the way Americans approach eating. This new edition illustrated by celebrated artist Maira Kalman—and expanded with a new introduction and nineteen additional food rules—marks an advance in the national dialogue that Food Rules inspired. Many of the new rules, suggested by readers, underscore the central teachings of the original Food Rules, which are that eating doesn’t have to be so complicated and that food is as much about pleasure and community as it is about nutrition and health. A beautiful book to cherish and share, Food Rules guides us with humor, joy, and common sense toward a happier, healthier relationship to food.

Michael Pollan is an American author, journalist, activist, and professor of journalism at the University of California, Berkeley, where he is also the director of the Knight Program in Science and Environmental Journalism.

Michael Pollan

Maira Kalman

Food Rules

<ul><li>We need to induce adversity & stress in our lives: ancestrally, we’re built to withstand stress to survive – now, our society is built on comfort, so we aren’t expending energy to live anymore.</li><li>Try to get low-intensity exercise every day – walk around the block after dinner.</li><li>Exercise vigorously (high-intensity training), 10-15 minutes per day, totaling 75 minutes per week.</li><li>Resistance train regularly to build and maintain muscle mass.</li><li>Cycle heat and cold exposure as often as possible, even every day. Vary the temperature in the shower or bath, or change the temperature in your house.</li></ul>

Podcast: Key Takeaways

80% of your future health is in your hands – it’s modifiable, 20% is genetic which you can’t do much about. You have the tools to change your ageing.

<ul><li>Ancestrally, we’re built to withstand stress to survive – now, our society is built on comfort, so we aren’t expending energy to live anymore</li><li>Adversity mimetics: things that mimic biological adversity that is conducive to better lifespan and healthspan</li><li>Adversity signals survival circuit and turns on specific survival genes</li><li>A single gene alteration can have a significant impact on an organism’s lifespan</li><li>Three main adversity sensors: mTor (senses levels of amino acids in the cell), AMPK (senses energy/glucose), sirtuins (sense NAD)</li></ul>

Go For Adversity

Get off your ass!

<ul><li>Sitting is bad for us: even if you work, alternate between a standing desk and sitting</li><li>Your body needs to be in a state where it is pushed to take in more oxygen and mimic hormetic effects</li><li>Exercise isn’t just for aesthetics: exercise can slow down cancer, reduce the risk of cardiovascular disease, and reduce all-cause mortality</li><li>Most diseases are an accumulation of symptoms of ageing – if you slow the disease rate, you’ll reduce ageing</li><li>10,000 steps is not a magic number but when we move we burn calories and get the body into a better state</li></ul>

Sitting Is The Smoking

<ul><li>Vigorous exercise: get breathing rate and heart rate up for at least 10 minutes 3x/week</li><li>Exercise at least 75 minutes of vigorous exercise per week</li><li>Exercise doesn’t just mean running: you can go for a long walk, paddleboard, skateboard, weight lift, play sports, etc.</li><li>Resting heart rate is a good measure of fitness, if it is high you’re either too stressed or unfit</li></ul>

Vigorous Exercise Routine

<ul><li>Resistance training or weight training supports the posture and the ability to stay upright.</li><li>It maintains hormone levels, improves balance and builds muscle mass.</li><li>In the U.S., 19 people per minute fall and break a hip which is close to a death sentence in older age.</li><li>You can boost testosterone by maintaining large muscle groups – legs, back, posterior chain.</li><li>In just 12 weeks, exercise can slow and kill senescent cells.</li></ul>

Resistance Training

<ul><li>As we age, muscles and brain become less sensitive to glucose</li><li>Muscles don’t bring in glucose as effectively and lead to damage in blood vessels and the brain which trigger disease</li><li>Vascular endothelial growth factor (VEGF) is made by muscles after exercise and stimulates the production of blood vessels which transport oxygen</li><li>People who exercise are epigenetically younger than people who haven’t based on the Horvath clock and other similar clocks measuring biological ageing</li></ul>

Glucose Sensitivity

<ul><li>Hyperbaric chamber: room or standing tube where pressure is increased and the amount of oxygen you breathe in is increased as a result</li><li>The science: hyperbaric chamber can reverse telomere shortening which will slow down the ageing</li><li>You can spend an hour in a hyperbaric chamber and read, meditate, etc.</li><li>Results of human studies on hyperbaric oxygen treatment: improved memory, increase in T helper cells, reversal of telomere shortening</li><li>Theory: hyperbaric chambers work similar to exercise and simulate hypoxia</li><li>Tested protocol: 5 sessions per week, 90-minutes in length, for 12 weeks  </li></ul>

Hyperbaric Oxygen Treatment

<ul><li>A huge benefit of being cold is the production of brown fat which revs metabolism, is high in mitochondria, burns white fat, and possibly secretes healthy hormones</li><li>Cryotherapy lasts a few minutes and can feel good for several days after</li><li>Start in middle age before it becomes harder to incorporate discomfort</li><li>If you don’t have access to a cryo-chamber: take a cold shower, sleep with fewer covers</li></ul>

Cold Therapy

<ul><li>Heat therapy is one of the most ancient therapies for ageing</li><li>Men who participate in the sauna a few times per week have about 20% less risk of cardiovascular disease and mortality caused by heart attacks</li><li>Sauna activates heat shock proteins which help fold proteins correctly and stimulate pathways that build blood vessels and make more mitochondria</li><li>There isn’t a verified protocol but it doesn’t seem like you can overdo it as long as it’s a dose you can tolerate and maintain</li><li>If you don’t have a sauna, take a hot bath or shower</li></ul>

Heat Therapy

What is the best way to live longer? Here are a few factors within your control

How To Live A Long Life

In Episode 3 of the Lifespan Podcast, Dr. David Sinclair and Matthew LaPlante dive deeply into the science of non-dietary interventions that mimic adversity and promote health. They begin by highlighting how different types of physical activity (i.e., low-intensity aerobic exercise, high-intensity aerobic exercise, and weight training) protect against age-related disease and enhance longevity. David and Matthew additionally highlight the latest evidence behind hyperbaric oxygen therapy, cold therapy, and heat therapy. As they discuss different adversity mimetics, they also explain how these interventions influence aging at the molecular and physiological levels. Thank you to our sponsors:   Athletic Greens - https://athleticgreens.com/sinclair   Levels - https://levels.link/sinclair    InsideTracker - https://insidetracker.com/sinclair   Our Patreon page:     https://www.patreon.com/davidsinclair  Timestamps: (00:00:00) Introducing Episode 3: Exercise Hot Cold (00:01:01) A Pernicisous Element Called Iron (00:02:46) A Quick Primer on Free Radicals (00:05:42) Review of Dietary Takeaways (00:07:01) Sponsors (00:09:32 Biological Adversity & the Survival Circuit (00:13:24) Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) & Communicators (e.g., Insulin) (00:17:25) Get Off Your Butt (00:19:40) Exercise Protects against Disease & Mortality (00:21:17) Daily Step Count and Walking After Eating (00:22:33) Exercise Activates AMPK and Creates More Mitochondria (00:24:03) Vigorous Exercise, Hypoxia, the Electron Transport Chain (00:28:19) Exercise Increases Glucose Sensitivity and Stimulates Blood Vessel Formation (00:32:13) The Epigenome and Biological Age are Impacted by Exercise (00:36:43) How to Measure your Biological Age (00:37:31) Exercise Recommendations (00:39:28) Wearables and Individualized Health Tracking (00:43:14) The Importance of Weight Training (00:46:08) Physical Activity & Senescent Cells (00:48:01) Wrap-up & Takeaways (00:49:47) Hyperbaric Oxygen Therapy (00:57:24) Cold Therapy (01:03:50) Applying Heat (01:07:04) Adversity Mimetics Produce Endorphins (01:08:07) A Basic Protocol for Mimicking Adversity (01:10:04) Next Week: Molecules & Supplements (01:10:45) Subscription & Support For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website. Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

In Episode 3 of the Lifespan Podcast, Dr. David Sinclair and Matthew LaPlante dive deeply into the science of non-dietary interventions that mimic adversity and promote health. They begin by highlighting how different types of physical activity (i.e., low-intensity aerobic exercise, high-intensity aerobic exercise, and weight training) protect against age-related disease and enhance longevity. David and Matthew additionally highlight the latest evidence behind hyperbaric oxygen therapy, cold therapy, and heat therapy. As they discuss different adversity mimetics, they also explain how these interventions influence aging at the molecular and physiological levels. Thank you to our sponsors:   Athletic Greens - https://athleticgreens.com/sinclair   Levels - https://levels.link/sinclair   InsideTracker - https://insidetracker.com/sinclair   Our Patreon page:    https://www.patreon.com/davidsinclair  Timestamps: (00:00:00) Introducing Episode 3: Exercise Hot Cold (00:01:01) A Pernicisous Element Called Iron (00:02:46) A Quick Primer on Free Radicals (00:05:42) Review of Dietary Takeaways (00:07:01) Sponsors (00:09:32 Biological Adversity & the Survival Circuit (00:13:24) Survival Sensors (i.e., mTOR, AMPK, and Sirtuins) & Communicators (e.g., Insulin) (00:17:25) Get Off Your Butt (00:19:40) Exercise Protects against Disease & Mortality (00:21:17) Daily Step Count and Walking After Eating (00:22:33) Exercise Activates AMPK and Creates More Mitochondria (00:24:03) Vigorous Exercise, Hypoxia, the Electron Transport Chain (00:28:19) Exercise Increases Glucose Sensitivity and Stimulates Blood Vessel Formation (00:32:13) The Epigenome and Biological Age are Impacted by Exercise (00:36:43) How to Measure your Biological Age (00:37:31) Exercise Recommendations (00:39:28) Wearables and Individualized Health Tracking (00:43:14) The Importance of Weight Training (00:46:08) Physical Activity & Senescent Cells (00:48:01) Wrap-up & Takeaways (00:49:47) Hyperbaric Oxygen Therapy (00:57:24) Cold Therapy (01:03:50) Applying Heat (01:07:04) Adversity Mimetics Produce Endorphins (01:08:07) A Basic Protocol for Mimicking Adversity (01:10:04) Next Week: Molecules & Supplements (01:10:45) Subscription & Support For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website. Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

Join Dr. David Sinclair, Ph.D. in Lifespan, a popular health podcast that brings the cutting edge of aging and longevity science straight to you. Hear about the latest developments in aging research, lifestyle practices for longevity, exercise and nutrition science, and more.  This podcast is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice.

Lifespan with Dr. David Sinclair

Exercise, Heat, Cold & Other Stressors for Longevity | Episode 3

All I needed was growth,I sought pleasure instead. In your arms I found comfort,You masked a pain that you could not heal.Whatever your reasons were, I thank you for the time we had.

Self-Destruct

I recognize my choice and flaws,I admit my weakness and my pride.It’s true you had me overfed with trifle pleasures,but I did not always have to eat from your seductive buffet.I see clearly now.The big red button across the room.We drop our dreams and ambitions outside its door,One push and a three-second jolt of electricity running through our brains.I watched Darcy, Victor, and Mia all go in, mindlessly.A vigorous punch and each time the sound was the same.

Now it’s time to grow,

I flee from you and am not turning back.It’s a difficult journey but I’m not coming back.My map is incomplete and my destination, I don’t know.but I’m not coming backI choose growth.I’ll keep choosing growth.This time, I won’t self-destruct.

Self-destruct! Self-destruct! Self-destruct!

This is a poem written by me about mistakes, learning and growth

All I needed was growth,I sought pleasure instead. In your arms I found comfort,You masked a pain that you could not heal.Whatever your reasons were, I thank you for the time we had. Now it's time to grow, I recognize my choice and flaws,I admit my weakness and my pride.It's true you had me overfed…

writing

Reading & Writing

communication

Communication

Some research suggests that certain things we enjoy today would be classified as supernormal stimuli , a term evolutionary biologists use to describe any stimulus that elicits a response stronger than the stimulus for which it evolved—even if it’s artificial.

Supernormal Stimuli

Do you know what supernormal stimuli is? If not read this articles.

Supernormal stimuli is a term evolutionary biologists use to describe any stimulus that elicits a response stronger than the stimulus for which it evolved.

Your Brain on Porn, Junk Food, and the Internet

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