Are these seven habits Aging you? Alright, number 1. 6 small meals a day. By eating all day, you're giving your mitochondria those mini power
plants in all your cells no time to rest up. This is why time restricted
eating is so important. Allowing your body and your gut
to rest and digest between meals not only helps you live longer, but
it'll make you feel younger too.
And bedtime snacking also ages
us faster for the same reason. Please try to stop eating
about 3 to 4 hours before bedtime. It literally gives your brain a chance
to do a deep cleaning while you sleep. And if you eat too close to bedtime, that deep cleaning that brain
wash, unfortunately never happens. Number two, sitting all day. So if you want to feel young and
youthful, you've got to move your body, you gotta walk every day, take a walk in
the morning, take a walk after dinner. I said it over and over again. Get yourself a dog. A dog is gonna get you out
whether or not it's cold, whether or not it's hot at least twice a day. And here's a fun fact: studies of people
who walk before dinner versus people who walk after dinner, the people who walk
after dinner actually lose weight on the same caloric intake as people who walk
before dinner and they don't lose weight. And there's a good rationale why that is, but
walking is one of the best things you can do.
The other thing that's exciting is you
do not have to exercise all at once. Contrary to popular belief, you don't need to exercise long bouts
to reap the benefit of movement. In fact, there's a new study that was
published just this week showing that if you got up and moved for five minutes
every two hours while you're at work, you will break the deadly effect of
sitting. Five minutes every two hours. Why? I call it exercise snacking. And now multiple papers like this one
shows that small breaks, like for instance, 3, 10 minute breaks throughout the day gives you
more benefit than 30 minutes of continuous exercise. They're easy to do. One of the easiest ones that I
can't imagine all of us don't do is while you're brushing your teeth
twice a day, do deep knee bends. You're sitting there any hour for a minute or two, just do deep knee bends and you've
got two minutes of deep knee bends.
Same thing when you're on your
couch, slip down and do backward push-ups or front push-ups on
your couch. Too lazy for that? Do a plank on your couch. It's really easy to get up
and just do something. One of my favorite hacks is
if you work in a building, take the elevator up, but
then walk the stairs down. Studies out of Austria showed that
people who did that actually got the same benefit as the people who walked
up the stairs and rode the elevator down. So walk down, it's easy to
get in these small exercises. Most importantly, get a dog. Number three, eating whole
grains and corn based products. All right, here's the problem. Folks, these products are loaded
with lectins and eventually all of these products get turned into sugar. Even if a product says organic low sugar, trust me, folks, you don't want
to put that into your body. You're damaging your gut and therefore damaging the rest of your body.
By
getting rid of this habit, you're gonna feel younger than ever. Number four, sleeping late
or getting irregular sleep. Now, deep sleep is of vital importance
because of your brain wash cycle opportunity. And you've gotta have wash cycles in your
brain to clear out all these inflammatory proteins like beta amyloid, for example,
that builds up every day and your brain actually has a wash cycle to clean
it out, literally like a dishwasher. So you gotta have consistent sleep patterns. The other thing we've learned sadly is
you can't make up for days and days of sleepless nights by sleeping in on the weekend. One thing we're learning is that this is
literally like jet travel, changing time zones. And if you think about it, it
makes a whole lot of sense. We now know that your gut microbiome has its own circadian rhythm that does
not like to be disturbed.
So if you get up at six o'clock in
the morning during the work week, but you then say I'm sleeping in until eight
or nine o'clock on Saturday and Sunday, you've literally changed 2 to 3 time
zones in terms of your gut microbiome. And the more we're learning
about circadian rhythms, the more we're finding out
that that simple habit of, oh, I'm sleeping in on the weekends to get
more rest is doing you more harm than good.
Another reason to get a dog, your dogs
work on their natural circadian rhythm. And I can assure you that our four dogs do
not understand the concept of sleeping in. Get yourself a dog. Number five,
eating too much animal protein. Now, sadly, eating over consuming animal
protein can lead to insulin resistance, metabolic inflexibility and even weight gain. Now a little is fine. Come on, I grew up in Omaha,
Nebraska, but a lot is not, I'm sorry. Try to cut back to about
four ounces of animal protein a day. And like I always say, not only are you what you
eat, but you are what the thing you're eating, ate. So whatever that cow was fed,
you're now eating it too. So when you do eat animal protein,
make sure to get grass-fed grass finished meat and wild-caught seafood.
By cutting back and helping your gut, you're helping to revive the rest of your
body too and you'll feel brand new again. Number six, putting cream or
milk in your coffee or tea.
Sorry, half and half, cream, milk,
nixes the benefits of coffee or tea by binding to the polyphenols, making
them useless as nutrients for your body. Now, if you gotta have a creamer in your coffee, opt for a non dairy option like coconut
or walnut milk or macadamia nut milk. Now sprouts carries hazelnut and walnut milk. You can also find it on thrive market.
So there are alternatives readily available. Number seven, having a smoothie
or energy bar before your workout. Now, shockingly, this actually impairs your
performance and ages you, but we've all been taught that this healthy smoothie before a
workout is going to make you better and better. In fact, it does the exact opposite. Let me give you the perfect example. When I was growing up, if we had lunch, my mother would not
allow my sister and I to go swimming for a hour after lunch because
we would get cramps and die. Now, there was actually some truth to
that old wise tale after you eat anything, whether it's a smoothie, whether
it's an energy bar, a huge amount of blood flow is diverted to your stomach and
intestines for the purpose of digesting food.
If that blood flow is going there, guess what? It can't go to your muscles and study
after study has proven this in humans that exercising on an empty stomach actually
gives you improved performance because you have more of your cardiac output
available to go to your muscles. The second thing is that
you will actually benefit by producing ketones and remaining in ketosis
after an overnight fast, by exercising. And you'll actually get some benefit
in increased mitochondrial uncoupling. If you exercise on a empty stomach, it makes muscles increasingly
sensitive to the action of insulin. Muscles need to be hungry
to accept the food you eat. And if they're hungry, and if you depleted the
amount of sugar storage in your muscles called glycogen, then when you eat, and I really
recommend waiting about 20 minutes after your exercise, and then take your smoothie or your
energy bar, then your muscles will be ready.
And studies show that you will
actually build more muscles and have lower insulin levels because
you exercised on an empty stomach. If you eat before your muscles are hungry,
your blood flow will go down to your gut. Your muscles won't be receptive to
insulin and you'll negate the whole thing. So please exercise on an empty
stomach and then you can go over to the smoothie bar and get what
you want. And just remember, a fruit smoothie is one of the most lethal
things you can put in your stomach. Make sure to check out the next one here. One of the things that you
may have noticed on social media is that vinegars help with weight loss.
Well, there's nothing magical and
mystical about how this happens..