<ul><li>Everybody should be screened early in life.</li><li>The frequency with which you need to test really comes down to the state of interventions. It doesn't make sense to just do blood tests for the sake of doing blood tests. There has to be kind of a reason. Is something changing?</li><li>A blood test is, for the most part, a static intervention. It's a look at a window in time. And there's benefit in having a few of those over the course of a year if you're unsure about a level.</li><li>Doctors might check blood 2-4 times a year, but they can also do things there to check reactions to certain drugs or diets.</li></ul>

The frequency of blood work

The 2 vectors of longevity: lifespan (whether you are alive and breathing) and healthspan (how many healthy years you live).<ul><li>What gets in the way of lifespan? The four horsemen of disease: atherosclerotic disease, cancer, neurodegenerative disease, and metabolic disease, which directly isn't the cause of many deaths, but creates the foundation for all of those other diseases. Blood testing of biomarkers provides pretty good insight into lifespan.</li><li>When you get into healthspan, you have kind of the cognitive, physical, and emotional domains. Here, the biomarkers are far less helpful, and you re<warningtag>ly more on functional testing.</warningtag></li></ul>

Vectors of longevity

<ul><li>Atherosclerotic disease: ApoB is the most important biomarker.</li><li>There’s a blind spot when it comes to cancer: blood testing & biomarker testing for cancer aren’t usually the most helpful unless/until blood biopsies are more prevalent.</li><li>Biomarkers can be helpful for dementia but not most other neurodegenerative diseases – “The same things that drive the risk of heart disease are driving the risk of dementia.”</li><li>Lipoprotein(a): you are born with this; it’s the single most prevalent genetic driver of atherosclerosis (but unfortunately most physicians don’t know what it is).</li></ul>

On biomarkers

An annual DEXA scan is a more comprehensive measurement than BMI – but you certainly want to monitor weight.A DEXA is a moving x-ray. So you lay down on a bed and it takes maybe 10 minutes and this little, very low power x-ray goes over your body. It measures body fat percentage, bone mineral density, visceral fat, appendicular & lean mass metrics; visually, the definition of your abs is not a bad way to assess your fat visually

Quantitative measurements of weight, BMI, for the typical person

A marginal decade is the last decade of your life. So everyone will have a marginal decade. And outside of people who die suddenly or through an accident, most of us know when we're in that marginal decade.Until a person can tell you what it is that they want to be doing in that last decade, you can't design a program to get them there. Explicitly define what you want your marginal decade to look like, and then you sort of back script from there, figure out what you should be doing, given their current health status. This is called backcasting.

The marginal decade

Smoking is approximately a 40% increase in the risk of ACM (all-cause mortality). It means at any point in time, there's a 40% greater risk that you're going to die relative to a non-smoker and a never-smoker.It doesn't mean your lifespan is going to be 40% less. It means at any point in time, your risk of death is 40% higher. At some point that catches up.

Smoking as a cause of mortality

Augmenting acetylcholine through nicotine (not by smoking) is effective for enhancing concentration and focus.On the list of things that you can do to make your brain a little more focused, this is infinitely safer than what a lot of people are doing, which is using stimulants.

Nicotine and cognitive focus

There's a group of people who think "if I could just fix my testosterone, everything will be better." But actually, that's not true at all. The only purpose of fixing testosterone is to give you the capacity to work harder. It's really going to help you recover more from your workouts. This should just give you a greater ability to experience muscle protein synthesis.So if you get a bunch of testosterone and you sit on the couch and your nutrition doesn't change and you're not exercising anymore, you're not going to experience any benefits of this thing.

"Fixing" testosterone

<ul><li>ApoB is the concentration of LDL and VLDL particles. And they carrycholesterol and triglycerides. So anything that reduces cholesterol and reduces triglycerides, is going to reduce ApoB.</li><li>Triglycerides are generally driven by carbohydrate intake. So more insulin resistance, more carbohydrate intake, and more triglycerides. If you restrict carbohydrates, you will reduce triglycerides. But if you reduce triglycerides by raising fat intake so much, it can still raise ApoB.</li><li>Statins work by inhibiting cholesterol synthesis; the liver is really sensitive to cholesterol levels - it doesn't want too much<warningtag>, it doesn't want too little. When you inhibit cholesterol synthesis, the liver says, I want more cholesterol. So it puts more LDL receptors on its surface, and it pulls the LDL out of circulation. That's what lowers the LDL in circulation.</warningtag></li></ul>

Apolipoprotein B, diet, and statins

Metabolomics is just the study of metabolites. Metabolites can be defined as endogenous compounds such as amino acids, lipids, sugars, organic acids, etc., which are routinely being formed in the anabolism or catabolism process.

Metabolomics 

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Helix Sleep: https://helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:02:51) Momentous Supplements  (00:03:46) Thesis, InsideTracker, Helix Sleep  (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:31:03) AG1 (Athletic Greens) (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

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Science & Nature

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Episode 85

<ul><li>Setting aside an hour or two on a Saturday or Sunday will help you tremendously during the school week.</li><li>Look on Pinterest, flip through your favorite magazines, or look online to search for recipes. Create a menu for the week.</li><li>Once you have some dinner recipe inspiration, write a grocery list and go shopping.</li><li>Feel free to get your kids involved too.</li></ul>

Set your menu for the week

For a quick make-ahead weekday breakfast that works in a lunch box, too, assemble yogurt parfaits in a jar. They're protein-rich, nutritious, and kid-friendly.The steps:<ul><li>Spoon 3/4 cup Greek yogurt into a jar with a lid. </li><li>Drizzle 1 to 2 teaspoons maple syrup over the yogurt, top with 1/3 cup melted frozen raspberries, and finish with a spoonful of granola or toasted nuts. </li><li>Cover with a lid and refrigerate until ready to eat.</li></ul>

Make a portable breakfast parfait

Setting up for breakfast before going to bed will save time and stress in the morning. <ul><li>For example, use the timer on your coffee machine.</li><li>If you are having cereal, put out the bowls and spoons along with the cereal boxes. </li><li>Have washed berries in a bowl ready to grab from the fridge. </li></ul>Packing lunches the night before also means that parents can enjoy their food instead of scrambling to get lunchboxes ready.

Set up for breakfast before bed

<ul><li>Make waffles from scratch and freeze them. Then, in the morning, just pop them in your toaster oven, and you are set.</li><li>Also, you can make hard-boiled eggs the night before and store them in the fridge.</li></ul>

Freeze your breakfast favorites

Prepare lunch-packing bins on Sundays. Keep one in the fridge stocked with things like string cheese, yogurt, veggies, and washed fruit and one on the counter with items like granola bars, nuts, and single-serve applesauce pouches. You can pick other ingredients/foods, but this gives them a good start and streamlines the process because everything is quick to grab and pack.

Encourage your kids to prep their lunches

Have prepared one balanced snack after school and then tell kids that the next opportunity to eat will be at dinner.Make sure that the snack has protein, high fiber carbohydrate, and some fat to keep little tummies satisfied.Some examples would be plain Greek yogurt + granola + fruit or veggies + hummus + oatmeal cookie or half of an egg salad sandwich + milk

Schedule afternoon snacks

For a crunchy snack that packs more nutrients than chips or cookies, set up a DIY trail mix bar and let your kids make their own:<ul><li>Put out favorite nuts, seeds, dried fruit, dark chocolate chips, pretzels, whole-grain cereal, dehydrated fruits, etc.</li><li>Give your child small reusable containers or wax paper bags to assemble their own trail mix. </li><li>Make multiple bags to store for quick grab-and-go snacks for days to come.</li></ul>

Make a DIY trail mix bar

<ul><li>A lot of people get discouraged thinking meal prep has to mean prepping everything or nothing. Find a middle ground that works for you.</li><li>Prep the bare minimum—have raw veggies ready to roast and protein ready to cook. Grains like rice will last all week when prepped in advance!</li><li>Having a few staples ready will hold you accountable, encouraging you to stick with your plan, but also provide flexibility to modify as life happens throughout the week.</li></ul>

Prep (but don't cook everything) on Sunday

Keep your freezer stocked with dinner items like pasta sauce, chili, soup, and curries.A well-stocked freezer will save you from that dreaded 5 p.m. scramble of trying to decide if you can piece together a meal or if you should order in.

Freeze batches of dinner soups, sauces, and curries

Back to school: easy tips for breakfast, lunch, snacks

Getting back into the school routine can be stressful and daunting for parents, not least when there's that added pressure to give your kids the nutrition their brains need to thrive. Follow these easy tips for breakfast, lunch, snacks, and dinner and you'll be golden for that first week and onwards.

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Learning & Education

Meal-Prep Hacks for the First Week Back to School and Beyond

Meats and meat substitutes<ul><li>beef</li><li>deli meats</li><li>game</li><li>lamb</li><li>organ meats</li><li>pork</li><li>poultry</li><li>sausages</li><li>tempeh</li><li>tofu, extra firm.</li></ul>Meats are perfect for keto. You can have beef, pork, lamb, wild game, and poultry of all kinds. Soy products like tofu and tempeh also work. You can also have deli meats like sausages and cold cuts. Choose items with no added sugars, starches, or breading to keep your carbs low.

Meat, poultry and substitutes

Keto-friendly fish and seafood<ul><li>anchovies</li><li>crab</li><li>fish of all types</li><li>lobster</li><li>shrimp</li><li>squid</li><li>tuna.</li></ul>Most fish and shellfish are keto-friendly. Fatty fishes such as salmon, sardines, mackerel, and herring are excellent choices, as are mild white fishes such as cod, halibut, and trout. Choose fish and seafood without added sugars or breading to keep your carbs low.

Fish and seafood

Eggs are delicious, portable, and vegetarian-friendly. Try them boiled, fried in butter, or in an omelet for a quick, inexpensive meal. Enjoy eggs as often as you’d like because when you avoid carbs, you don’t have to avoid dietary cholesterol.Ways to eat eggs<ul><li>boiled, hard or soft</li><li>fried</li><li>in quiches or frittatas</li><li>omelets</li><li>poached</li><li>scrambled.</li></ul>

Eggs

Best keto vegetables<ul><li>cauliflower</li><li>avocado</li><li>broccoli</li><li>cabbage</li><li>zucchini</li><li>spinach</li><li>asparagus</li><li>kale</li><li>green beans</li><li>brussels sprouts.</li></ul>Enjoy unlimited non-starchy vegetables such as leafy greens and crunchy salad veggies such as cucumber, celery, and radishes. Other favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. Fresh or frozen, most vegetables that grow above-ground are keto-friendly. You can even eat a vegetarian keto diet.

Keto-friendly vegetables

Best keto fruits and berries<ul><li>blackberries</li><li>coconut</li><li>lemons</li><li>limes</li><li>raspberries</li><li>strawberries.</li></ul>Most tart fruits, such as berries, lemons, and limes are fine if you keep the serving size small. The same is true for melons because of their high water content. But almost all other fruit contains too much sugar. A small scoop of fresh berries served with real whipped cream and shaved dark chocolate makes a lush, delicious keto dessert.

Fruit and berries

Best keto nuts and seeds<ul><li>almonds</li><li>Brazil nuts</li><li>hazelnuts</li><li>macadamia nuts</li><li>peanuts</li><li>pecans</li><li>pine nuts</li><li>walnuts.</li></ul>Many nuts and seeds are low in carbs. Don’t eat too many! Start with just a few or up to ¼ cup (about 25 grams) for a snack. And the kind of nut you choose matters. Some nuts, such as cashews, are much higher in carbs than others, such as pecans or macadamia nuts. You can also enjoy pumpkin, sunflower, and other seeds on keto.

Nuts and seeds

Cheese, butter, and cream can all be part of a keto diet. Greek yogurt, in particular, makes for a protein-rich breakfast with few carbs. Avoid flavored low-fat yogurt that is often full of added sugar.Avoid drinking milk as the milk sugar quickly adds up (one glass = 15 grams of carbs). However, you can use it sparingly — a tablespoon or so — in your coffee. Also, regularly snacking on cheese when you’re not hungry is a common mistake that can slow down weight loss.

Cheese and full-fat dairy

Don’t fear fat. It can help you feel fuller longer. Most of your fat should come with protein-rich foods like meat, poultry, fish, and eggs. But you can also cook with olive oil, top your veggies with cheese, and add dressings to salads. Rich sauces — think Bearnaise sauce, garlic butter, and mayo — can also be part of a keto diet, but if you are trying to lose weight, use only enough to make your meals enjoyable.

Fats and sauces

<ul><li>Avoid sodas, candy, sports drinks, cookies, biscuits, desserts, cakes, pastries, sweetened yogurts, ice cream, and breakfast cereals.</li><li>Most fruit has too much sugar for keto. Mangoes, grapes, and bananas have an entire day’s worth of carbs in a one-cup (about 200 gram) serving.</li><li>Even savory products, such as ketchup, pasta sauce, and salad dressings often contain sugar. Read labels carefully to avoid these.</li><li>Natural sweeteners, such as honey, maple syrup, and agave are sugars. There are dozens of names for sugar. Try to avoid it, regardless of the name.</li></ul>

Avoid sugary food

All starches turn into sugar when digested. Starchy foods to avoid include bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes (most dried beans), cereal, porridge, oatmeal, and muesli. Even whole grains and grain-like foods such as quinoa are just other forms of starch.There are many delicious substitutes for these foods that work on a keto diet. Try them out and you may not miss the carbs:<ul><li>Keto breads</li><li>Keto “pasta”</li><li>Keto “rice”</li><li>Keto porridge.</li></ul>

Avoid starchy food

Keto cookies, chocolate bars, and similar products are usually highly processed. Although they may contain less sugar and flour than their high-carb counterparts, they provide little nutritional value and may cause carb cravings. Overall, they can slow down weight loss progress.Ideally, avoid or limit them and go for nutrient-dense whole foods instead.

Limit special keto or low carb products

Drink water, coffee, tea, or the occasional glass of wine. For other ideas, choose from these:<ul><li>Water is the number one option. Have it right out of the tap or add flavor with a slice of cucumber or a couple of berries. </li><li>Coffee has no carbs. If you must have it sweetened, replace the sugar with a non-caloric sweetener. A small amount of milk or cream can be used. </li><li>Tea – Black, green, Orange Pekoe, mint, or herbal – most teas are carb-free.</li><li>Diet soda is good choice for some, but not for others. You might find diet soda is a helpful way to stop drinking sugary sodas. </li><li>Bone broth is full of nutrients a<warningtag>nd electrolytes. </warningtag></li></ul>

Drinks

<ul><li>Dry wine (red, rosé, and white) and champagne are keto-friendly in limited amounts. Wines that are typically low in carbs are merlot, pinot noir, cabernet, sauvignon blanc, pinot grigio, and chardonnay. </li><li>Distilled spirits, such as whisky, tequila, brandy, and vodka, have zero carbs.</li><li>Low-carb beer can be a good option. Beer usually has too many carbs for keto, but a few super low-carb beers do exist.</li><li>Keep in mind that the more alcohol you drink, the harder it is to lose weight because your body has to burn off alcohol calories first.</li></ul>

Alcoholic drinks

All you need to know about what to eat and what to avoid on a keto diet.

Not sure what foods to eat on a keto diet? Enjoy our simple food list and visual guides, showing you what to eat and avoid on keto. For example, keto vegetables, fruits, snacks, alcohol, fats & sauces.

Keto Diet Foods: What to Eat and Avoid – Diet Doctor

Gluten is an insoluble protein composite consisting of two proteins: gliadin and glutenin.Gluten is found in certain grains such as wheat, rye and barley. It is responsible for the elastic consistency of dough and the chewiness of foods made from wheat flour, such as bread and pasta. These foods cause problems for some people, like wheat allergy, celiac disease and non-celiac gluten sensitivity.

Gluten

<ul><li>Wheat allergy is uncommon and occurs when a person's immune system reacts to wheat proteins leading to mild problems. However, in rare cases, it can lead to anaphylaxis.</li><li>Celiac disease is inherited. Eating foods with gluten leads to inflammation and damage to the lining of the small intestine, which impairs intestinal function.</li><li>People with non-celiac gluten sensitivity experience painful gut symptoms and suffer from fatigue, brain fog, joint pain or skin rash.</li></ul>

Gluten can cause problems for some people

Diagnoses of gluten sensitivity are based on the development of symptoms, the absence of wheat allergy and celiac disease, and subsequent improvement on a gluten-free diet. There's no reliable blood or tissue test because gluten sensitivity isn't a single disease but has several possible causes.

Diagnosing gluten sensitivity

The problems people develop when they eat wheat and other grains aren't exclusively due to gluten. <ul><li>Some people claim gluten sensitivity but are really sensitive to the sugars found in wheat and other foods, called fructans. The intestine can't break down or absorb fructans, so they are fermented by bacteria in the large intestine or colon, causing unpleasant symptoms in people with bowel problems.</li><li>Another possible explanation is the nocebo effect. A person believes something will cause problems, and because of that belief, it does.</li></ul>

Explanations behind gluten sensitivity

View full lesson: http://ed.ted.com/lessons/what-s-the-big-deal-with-gluten-william-d-chey If you've been to a restaurant in the last few years, you’ve likely seen the words gluten-free written somewhere on the menu. But what exactly is gluten, and why can’t some people process it? And why does it only seem to be a problem recently? William D. Chey unravels the facts behind celiac disease, wheat allergies and non-celiac gluten sensitivity. Lesson by William D. Chey, animation by Stretch Films, Inc.

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What’s the big deal with gluten? - William D. Chey

Carbohydrate is the nutritional category for sugars and molecules that your body breaks down to make sugars.There are two major types of carbohydrates in foods:<ol><li>Simple sugars. Monosaccharides are glucose, fructose, and galactose. When two monosaccharides are linked you get a disaccharide, like lactose, maltose, and sucrose.</li><li>Complex carbohydrates have three or more simple sugars strung together. Three to ten linked sugars are oligosaccharides. More than ten are called polysaccharides.</li></ol>

Carbohydrates explained

During digestion, your body breaks down complex carbohydrates into monosaccharide building blocks, which your cells use for energy.  The sugar level in your blood goes up when you eat any carbohydrate-rich food. <ul><li>Food like crackers and white bread are high in starch and are easily digested. They have a high glycemic index, raising the sugar level in your blood.</li><li>Food high in fibre like vegetables, fruits and whole grains slows the release of glucose into the blood. They have a lower glycemic index.</li><li>Eggs, chees and meat have the lowest glycemic index.</li></ul>

Glycemic index

Insulin is a hormone that is synthesised in the pancreas.  Insulin is essential for sugar management.  When you eat, and your blood sugar rises, insulin is secreted into the blood. It encourages your muscle and fat cells to let glucose in and starts the conversion of sugar into energy.

Insulin plays a vital role in sugar management

Insulin sensitivity is how responsive your cells are to insulin. The more a unit of insulin lowers blood sugar, the more sensitive you are to insulin. If insulin sensitivity goes down, it is known as insulin resistance.  The pancreas still sends out insulin, but the muscle cells are less responsive to it. The blood sugar fails to lower and the blood insulin continues to rise.

Insulin sensitivity and insulin resistance

Whether your food tastes sweet or not, sugar is sugar. Chronically consuming a lot of carbohydrates may lead to insulin resistance which can lead to a serious condition called metabolic syndrome. Symptoms of metabolic syndrome include high blood sugar,  increased waist circumference, and high blood pressure.  Metabolic syndrome increases the risk of developing cardiovascular disease and type II diabetes.

Metabolic syndrome

This is an excellent explanation of how a chronic excess of carbohydrates could lead to metabolic syndrome and diseases such as type II diabetes.

View full lesson: http://ed.ted.com/lessons/how-do-carbohydrates-impact-your-health-richard-j-wood The things we eat and drink on a daily basis can impact our health in big ways. Too many carbohydrates, for instance, can lead to insulin resistance, which is a major contributor to cardiovascular disease and Type 2 Diabetes. But what are carbs, exactly? And what do they do to our bodies? Richard J. Wood explains. Lesson by Richard J. Wood, animation by Qa'ed Mai.

How do carbohydrates impact your health? - Richard J. Wood

The Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It also contains moderate amounts of fish and poultry as lean protein sources. Red wine is consumed regularly but in moderate amounts. Research suggests many health benefits following a Mediterranean-style eating pattern, such as improved weight loss, better blood-sugar levels and reduced risk of depression. Other benefits include reduced inflammation levels  - a risk factor for heart attack, stroke and Alzheimer's disease.

The Mediterranean Diet Overview

Olive oil is rich in monounsaturated fatty acids. It improves HDL cholesterol, the "good" type of cholesterol. A 2017 study showed that HDL cholesterol moves "bad" LDL particles out of arteries. Use olive oil in homemade salad dressings. Drizzle it on finished dishes like fish or chicken. Substitute butter with olive oil in mashed potatoes or pasta.

Cook with Olive Oil

Fish is the go-to protein in the Mediterranean diet. Fatty fish like salmon, sardines and mackerel are rich in heart- and brain-healthy omega-3 fatty acids. Even leaner fish like cod or tilapia are worth it, as they provide a good source of protein. If you don't eat a lot of fish, an easy entry point is to designate one day each week as fish night.

Eat More Fish

A good way to fit in more veggies is to eat one serving at snack time, such as bell pepper strips or a spinach smoothie, and one at dinner, such as a side dish. Aim for at least two servings per day.

Eat Veggies All Day Long

Grains should be in their "whole" form and not be refined. <ul><li>Experiment with quinoa as a side dish for weeknight meals.</li><li>Barley is full of fibre and filling. Add mushrooms for a satisfying soup.</li><li>Oatmeal is perfect for breakfast.</li><li>Even popcorn is a whole grain. Keep it healthy by eating air-popped corn and drizzling olive oil on instead of butter.</li><li>Supplement with whole-grain products like whole-wheat bread and pasta. The term "whole grain" should be the first ingredient on the food package.</li><li>If you find the switch too difficult, mix whole-grain with refined half-and-half.</li></ul>

Help Yourself to Whole Grains

Nuts are a Mediterranea diet staple. Nuts contain more fibre and minerals, such as potassium, than processed snack foods. A satisfying, on-the-go snack is some almonds, cashews or pistachios.

Snack on Nuts

Fresh fruit is a healthy way to curb your sweet tooth. Fruit is a good source of fibre, vitamin C and antioxidants. Keep fresh fruit visible at home and take a piece or two to work for a healthful snack.

Enjoy Fruit for Dessert

Dietitians recommend that women stick to a 3-ounce serving and men to a 5-ounce serving per day. Try to sip with a meal. It is even better when that meal is shared with loved ones.

Sip (a Little) Wine

Instead of eating your meal in front of the TV, slow down. Sit at the table with your family and friends to savour what you're eating. You will enjoy your company and eat slower, which allows you to tune in to your body's hunger and fullness signals.

Savour Every Bite

What is the Mediterranean diet and how can you start eating one of the healthiest diets in the world? Here are 8 easy ideas to get more Mediterranean diet foods into your life.

8 Ways to Follow the Mediterranean Diet for Better Health

Research shows that authentic leadership may improve team performance compared to traditional management. Authentic leadership is a concept that was first formulated by Harvard professor Bill George, who was convinced that new leaders and innovative leadership styles would help corporations recover financially. The emerging theory of authentic leadership encourages managers to be genuine, self-aware, and transparent when guiding their teams.

Authentic leadership

Authentic leadership is viewed as an antidote to unethical leadership. An authentic leader will appear more reliable and trustworthy. In traditional leadership, managers work in a way that does not align with their personal values. This can be perceived as confusing to colleagues and may cause the team to work without direction, reduce satisfaction and lower overall productivity. Conversely, authentic leadership makes it easier for co-workers to recognise your values, follow your instructions, and understand your expectations.

The benefits of authentic leadership

There are five essential dimensions of an authentic leader: purpose, values, heart, relationships and self-discipline.﻿Principles when leading a team:<ul><li>Define your ethical values and ideals of leadership. Those values should guide your decisions as a leader.</li><li>Practice self-reflection through journaling, self-awareness exercises, or investing in a career coach to identify your strengths, weaknesses and thought processes.</li><li>Foster relational transparency. People will like working with you if you are transparent about your thought processes.</li></ul>

How to become an authentic leader

Despite the concept not being fully mature, early research has shown that authentic leadership may improve team performance compared to traditional management.

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Personal Development

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Leadership & Management

The emerging theory of authentic leadership

No single food is going to prevent you from getting sick but focusing on an overall nutrient-rich dietary pattern and healthier lifestyle behaviours, like <a href="https://www.wellandgood.com/why-you-need-more-sleep-when-sick/">adequate sleep</a>, <a href="https://www.wellandgood.com/how-effective-is-washing-your-hands/">hand-washing</a>, <a href="https://www.wellandgood.com/walking-mile-day/">physical activity</a>, and <a href="https://www.wellandgood.com/stress-management-benefits/">stress management</a>, can help keep your immune system working at its best.Although many people fall into the trap of believing that an endless supply of supplements is the gateway to a pristine immune system, just about any dietitian will tell you that you should first try boosting your immunity with solid, wholesome foods and <a href="https://www.wellandgood.com/tea-for-gut-health/">healthy teas</a>.

Keeping Your Immune System Healthy

First and foremost, Vitamin C is an essential vitamin, meaning that your body cannot create this micronutrient on its own and therefore, must obtain it through diet in order to get all of the impressive benefits.<ul><li>Vitamin C is also an antioxidant, which keeps your immune system strong by protecting your body from free radicals. </li><li>Vitamin C also supports the production of white blood cells called lymphocytes and phagocytes, which work to protect your body against infection.</li></ul>

Citrus Fruits

Protein is a must. <a href="https://www.wellandgood.com/vegetarian-protein-foods/">High-protein foods</a> like seafood, chicken, beans, unsalted nuts and seeds can be beneficial for your immune health. Experts tout eggs as one of the best options, thanks to their variety of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586567/">bioactive compounds</a> that can influence anti-inflammatory pathways in the body.Other protein-rich foods, including ready-to-drink <a href="https://www.wellandgood.com/better-drink-protein-shake-before-after-workout/">protein shakes</a>, can also work to boost immunity.

Protein-Rich Diet

In addition to being a good source of protein, salmon is a healthy fatty fish packed with vitamin D which helps in regulating and strengthening immunity and can <a href="https://www.bmj.com/content/356/bmj.i6583">help prevent respiratory tract infections</a>. Milk and 100 percent juices that are fortified with vitamin D can also be a good source of this immune-boosting nutrient. Oysters contain more zinc per serving than any other food.

Sea Food To Build Immunity

<ul><li>Apple skin contains quercetin, a phytochemical that can support immune health and reduce inflammation.</li><li>Add a little crunch to your salad and a major boost to your immunity with the simple addition of carrots.</li><li>Rich in vitamin C and antioxidants like vitamin A, spinach is good for a strong immune system.</li><li>High in selenium and zinc, sunflower seeds are good for your immune system.</li><li>Beans are a good source of protein, especially glutamine.</li><li>Garlic is antimicrobial and good for your immune system.</li><li>Brazil nuts are rich in selenium, an antioxidant that is important for thyroid function and immune function.</li></ul>

Nature Has It All

No eating plan is going to prevent you from getting sick, but foods are an important part of boosting your immunity and your overall health.

The 13 Best Immunity Boosting Foods, According to Dietitians | Well+Good

… growing leaders was too refunded and calm for me, but growing entrepreneurs was too wild and chaotic for me. So I decided we needed to grow a combination of the two … and thus the EntreLeader was born.”

"EntreLeadership is defined as the process of leading to cause a venture to grow and prosper."

An entrepreneur focuses on starting a business, while leaders tend to be focused on keeping a business going.  The entreleader is a combination of entrepreneurs and leaders. They lead a start-up company to grow into a thriving business.

The EntreLeader

Your dream is the start of your business’s success. But you also need to ensure that you’ve set a clear plan for achieving it. <ul><li>For dreams to become a reality, we need to divide the vision into clear goals on what to achieve. Using Management by Objectives, or MBO can help to keep your team on the right path.</li><li>Decide on the type of goals with each team member, then create a clear deadline for the goal.</li><li>Accountability is essential.</li></ul>

Create a clear plan for realising your dream business

Without a clear plan for what you want to accomplish, you will not achieve your goal. A simple to-do list can keep you on the right path. When you look back to the tasks completed, you will see that you’ve done a list of meaningful tasks.

Prioritise to-do lists

An essential part of your business is a good marketing strategy. However, forming a strong marketing strategy is a learning process. You might not succeed initially, but you can learn from your failures and adapt your strategy accordingly. By doing that, you will keep getting better.

A great marketing strategy

A good sales team will convince your customers to buy your product. Sales are not about tricking people into buying your product. It is about giving people a positive experience by showing them that you care about their needs and providing appropriate information about how you can fulfil those needs. If you can earn their trust, it is more likely that they will become a customer.

The sales team

Debt weakens your company and puts it at risk of failure. Unfortunately, the majority of small companies fail because of cash flow problems. Create an emergency fund to avoid the temptation of going into debt. Save extra cash to cover your business or yourself in times of unexpected difficulties.

Try to avoid debt. Ensure you have an emergency fund.

Every EntreLeader recognises the importance of earning the respect of employees. If you treat your employees with respect, they’ll repay you with loyalty and productivity. <ul><li>Reward your staff accordingly for their work. Rewarding your team fairly will make them feel appreciated and motivated.</li><li>Staff incentives like commissions or profit-sharing will make them even more motivated.</li></ul>

Compensate your employees fairly

How to build and grow a successful business.

Offers advice on growing a business, including setting and attaining goals, time management, and operating debt free.

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Entrepreneurship

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EntreLeadership

Families who dine at home together are happier and healthier, but work, school, sports practices and other obligations all seem to get in the way. 
Whether your family mealtime happens every night or only once a week, in the morning before school or late-night for just dessert, it's important to take advantage of whatever opportunity you have to nourish the mind, soul and stomach of everyone at the table.

Having Dinner With Your Family

In the United States <a href="https://www.researchgate.net/publication/267720308_Of_Ketchup_and_Kin_Dinnertime_Con%20versations_as_a_Major_Source_of_Family_Knowledge_Family_Adjustment_and_Family_Resilie%20nce">about 70 percent of meals</a> are consumed outside the home, and about 20 percent are eaten in the car. About half of American families rarely have family dinner.Decades of research have shown that children who regularly eat dinner with their families at home do better on a number of health measures.

Plan: The Key Is Togetherness, Not Timing

When kids eat with their parents, they are more likely to have:<ul><li>More fruits and vegetables and drink less soda.</li><li>Lower rates of obesity as both children and adults.</li><li>Higher self-esteem and a more positive outlook.     </li><li>Lower rates of substance abuse, teen pregnancy, school behavioural problems and depression.</li><li>Better body image and fewer eating disorders.</li><li>Better grades, higher reading scores and better vocabulary.</li></ul>

Benefits Of Eating With Family

You have more chances than you realize to connect with your family at the table. During the work week, most families have two opportunities a day to dine together (breakfast and dinner) and three chances (breakfast, lunch and dinner) on the weekends.
That gives us a total of 16 traditional meal opportunities a week to connect with our families.

Pick The Eating Occasion

Pros: Morning is often the only time everyone is together; kids love breakfast food. A study of 8,000 children in Europe showed that kids who ate breakfast with parents five or more days a week were 40 percent less likely to be overweight than their peers. Cons: Mornings can be rushed. Harvard’s Family Table project estimates that many families only have about 10 minutes for breakfast. Kids may be sleepy and not as engaged in conversation.

Family Breakfast: Pros And Cons

Pros: Usually simple and faster than other meals; great for picnics. Cons: Just two chances a week (Sat, Sun) for most working families; an only family meal with a potential negative. Studies show that children who eat daily lunch with their parents are more likely to be overweight.

Lunch: Pros And Cons

Pros:  Longest meal of day (about 22 mins); a good time to catch up on events of day, school, work etc. Cons: Tough on working parents to get home in time to cook; for teens, homework and sports conflicts interfere with dinner time.

Dinner: Pros And Cons

Pros: More time to prepare food, fewer scheduling conflicts. Cons: Television (sports) may be more tempting; kids may have less to say about school.

Weekend Meals: Pros And Cons

Pros: Great option when one parent can’t be home for full dinner; use time at the table for game, conversation. Cons: Adds extra calories to the day; time at table will be shorter than a regular meal.

Extended Snack: Pros And Cons

Pros: Kids love dessert so they will definitely show up; best to serve fruit at least some of the time. Cons: Risk of extra calories and sugaring up kids before bedtime

Desserts: Pros And Cons

Family researchers emphasize that there isn’t a magic number for family meals. But they do note that the benefits increase with every meal, so the more times you can gather as a family, the better. Every time parents sit down with their kids, it creates another opportunity to connect, and strong family connections appear to keep teens healthier and safer in a number of areas. 
Remember, the family table is not just about dinner — you have 16 opportunities a week to connect over a traditional meal and you can always gather at the table for just a snack or dessert.

The Sweet Spot

The table is a great place to reconnect as a family. We'll show you how. 

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Kaleb