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Microflora

Microflora, also known as the microbiota or microbiome, refers to the diverse community of microorganisms that inhabit various surfaces of the body, including the skin, gastrointestinal tract, mouth, respiratory tract, and genital tract. These microorganisms include bacteria, viruses, fu…

Read more

NRF2 and Protandim

Protandim has been the subject of several scientific studies investigating its potential health benefits, particularly its effects on oxidative stress, inflammation, and various health conditions. However, it's important to note that the scientific evidence supporting Protandim's efficacy is m…

Read more

What is NRF2?

NRF2 stands for Nuclear factor erythroid 2-related factor 2. It is a transcription factor that plays a crucial role in the cellular defense against oxidative stress and inflammation. NRF2 is a master regulator of the antioxidant response pathway and is involved in the activation of genes…

Read more

The Weight Loss Myth

 

This morning I was reading through my news sources, as I always do, clicking on links to things that interest me. One of them was entitled “How to lose weight healthily, according to science – and the diet myths that do more harm than good”.

As a healthy individual who has always …

Read more

REPAIR YOUR BODY NOW FOR FREE

REPAIR YOUR BODY NOW FOR FREE

Is it your intention to live healthier and longer? If it is, a good time to start a plan is now. Too many of us don’t have a plan until an illness strikes or we get to an age when our mortality begins to bother us and a friend or family member has a problem or e…

Read more

Three Ways To Biohacking Your Muscles

1. Restriction Training

This technique is also called occlusion training. The concept is really simple: you take an elastic band or piece of plastic tubing, wrap it around the muscle you want to work like a tourniquet, and then do your workout. For example, if it’s arm day and you’re doing …

Read more

Clean Cells Are Healthy Cells

Clean cells are happy cells. And happy cells are healthy cells. By starting with NRF2, Vitality Stack comes with a major component that’s proven to reduce oxidative stress or free radical damage. In other words, it helps clean cellular garbage by turning on our cells’ “vacuum cleaners.”

B…

Read more

3 Things To Do To Live a Healthier, Longer Life

Read more

Mitochondria

You’ve got billions of mitochondria running through your cells. They might be small. But they’re mighty – the microscopic little engines that could. Sure, mitochondria power your cells, but that’s an oversimplified way of thinking about them because in terms of what they do, pure energy just scratch…

Read more

Intermittent Fasting

Are you a 16/8, a 5/2, or an alternate daily? If you’ve heard people talk like this and have wondered what it’s all about, here’s the scoop. It’s the new, yet old, rage—intermittent fasting. What is it? Why is it so popular? And how do you do it? It can’t be good for you, right?

Our b…

Read more

View older posts »

Blog Posts

Microflora

Microflora, also known as the microbiota or microbiome, refers to the diverse community of microorganisms that inhabit various surfaces of the body, including the skin, gastrointestinal tract, mouth, respiratory tract, and genital tract. These microorganisms include bacteria, viruses, fu…

Read more

NRF2 and Protandim

Protandim has been the subject of several scientific studies investigating its potential health benefits, particularly its effects on oxidative stress, inflammation, and various health conditions. However, it's important to note that the scientific evidence supporting Protandim's efficacy is m…

Read more

What is NRF2?

NRF2 stands for Nuclear factor erythroid 2-related factor 2. It is a transcription factor that plays a crucial role in the cellular defense against oxidative stress and inflammation. NRF2 is a master regulator of the antioxidant response pathway and is involved in the activation of genes…

Read more

The Weight Loss Myth

 

This morning I was reading through my news sources, as I always do, clicking on links to things that interest me. One of them was entitled “How to lose weight healthily, according to science – and the diet myths that do more harm than good”.

As a healthy individual who has always …

Read more

REPAIR YOUR BODY NOW FOR FREE

REPAIR YOUR BODY NOW FOR FREE

Is it your intention to live healthier and longer? If it is, a good time to start a plan is now. Too many of us don’t have a plan until an illness strikes or we get to an age when our mortality begins to bother us and a friend or family member has a problem or e…

Read more

Three Ways To Biohacking Your Muscles

1. Restriction Training

This technique is also called occlusion training. The concept is really simple: you take an elastic band or piece of plastic tubing, wrap it around the muscle you want to work like a tourniquet, and then do your workout. For example, if it’s arm day and you’re doing …

Read more

Clean Cells Are Healthy Cells

Clean cells are happy cells. And happy cells are healthy cells. By starting with NRF2, Vitality Stack comes with a major component that’s proven to reduce oxidative stress or free radical damage. In other words, it helps clean cellular garbage by turning on our cells’ “vacuum cleaners.”

B…

Read more

3 Things To Do To Live a Healthier, Longer Life

Read more

Mitochondria

You’ve got billions of mitochondria running through your cells. They might be small. But they’re mighty – the microscopic little engines that could. Sure, mitochondria power your cells, but that’s an oversimplified way of thinking about them because in terms of what they do, pure energy just scratch…

Read more

Intermittent Fasting

Are you a 16/8, a 5/2, or an alternate daily? If you’ve heard people talk like this and have wondered what it’s all about, here’s the scoop. It’s the new, yet old, rage—intermittent fasting. What is it? Why is it so popular? And how do you do it? It can’t be good for you, right?

Our b…

Read more

View older posts »

Blog Posts

Microflora

Microflora, also known as the microbiota or microbiome, refers to the diverse community of microorganisms that inhabit various surfaces of the body, including the skin, gastrointestinal tract, mouth, respiratory tract, and genital tract. These microorganisms include bacteria, viruses, fu…

Read more

NRF2 and Protandim

Protandim has been the subject of several scientific studies investigating its potential health benefits, particularly its effects on oxidative stress, inflammation, and various health conditions. However, it's important to note that the scientific evidence supporting Protandim's efficacy is m…

Read more

What is NRF2?

NRF2 stands for Nuclear factor erythroid 2-related factor 2. It is a transcription factor that plays a crucial role in the cellular defense against oxidative stress and inflammation. NRF2 is a master regulator of the antioxidant response pathway and is involved in the activation of genes…

Read more

The Weight Loss Myth

 

This morning I was reading through my news sources, as I always do, clicking on links to things that interest me. One of them was entitled “How to lose weight healthily, according to science – and the diet myths that do more harm than good”.

As a healthy individual who has always …

Read more

REPAIR YOUR BODY NOW FOR FREE

REPAIR YOUR BODY NOW FOR FREE

Is it your intention to live healthier and longer? If it is, a good time to start a plan is now. Too many of us don’t have a plan until an illness strikes or we get to an age when our mortality begins to bother us and a friend or family member has a problem or e…

Read more

Three Ways To Biohacking Your Muscles

1. Restriction Training

This technique is also called occlusion training. The concept is really simple: you take an elastic band or piece of plastic tubing, wrap it around the muscle you want to work like a tourniquet, and then do your workout. For example, if it’s arm day and you’re doing …

Read more

Clean Cells Are Healthy Cells

Clean cells are happy cells. And happy cells are healthy cells. By starting with NRF2, Vitality Stack comes with a major component that’s proven to reduce oxidative stress or free radical damage. In other words, it helps clean cellular garbage by turning on our cells’ “vacuum cleaners.”

B…

Read more

3 Things To Do To Live a Healthier, Longer Life

Read more

Mitochondria

You’ve got billions of mitochondria running through your cells. They might be small. But they’re mighty – the microscopic little engines that could. Sure, mitochondria power your cells, but that’s an oversimplified way of thinking about them because in terms of what they do, pure energy just scratch…

Read more

Intermittent Fasting

Are you a 16/8, a 5/2, or an alternate daily? If you’ve heard people talk like this and have wondered what it’s all about, here’s the scoop. It’s the new, yet old, rage—intermittent fasting. What is it? Why is it so popular? And how do you do it? It can’t be good for you, right?

Our b…

Read more

View older posts »

Blog Posts

Microflora

Microflora, also known as the microbiota or microbiome, refers to the diverse community of microorganisms that inhabit various surfaces of the body, including the skin, gastrointestinal tract, mouth, respiratory tract, and genital tract. These microorganisms include bacteria, viruses, fu…

Read more

NRF2 and Protandim

Protandim has been the subject of several scientific studies investigating its potential health benefits, particularly its effects on oxidative stress, inflammation, and various health conditions. However, it's important to note that the scientific evidence supporting Protandim's efficacy is m…

Read more

What is NRF2?

NRF2 stands for Nuclear factor erythroid 2-related factor 2. It is a transcription factor that plays a crucial role in the cellular defense against oxidative stress and inflammation. NRF2 is a master regulator of the antioxidant response pathway and is involved in the activation of genes…

Read more

The Weight Loss Myth

 

This morning I was reading through my news sources, as I always do, clicking on links to things that interest me. One of them was entitled “How to lose weight healthily, according to science – and the diet myths that do more harm than good”.

As a healthy individual who has always …

Read more

REPAIR YOUR BODY NOW FOR FREE

REPAIR YOUR BODY NOW FOR FREE

Is it your intention to live healthier and longer? If it is, a good time to start a plan is now. Too many of us don’t have a plan until an illness strikes or we get to an age when our mortality begins to bother us and a friend or family member has a problem or e…

Read more

Three Ways To Biohacking Your Muscles

1. Restriction Training

This technique is also called occlusion training. The concept is really simple: you take an elastic band or piece of plastic tubing, wrap it around the muscle you want to work like a tourniquet, and then do your workout. For example, if it’s arm day and you’re doing …

Read more

Clean Cells Are Healthy Cells

Clean cells are happy cells. And happy cells are healthy cells. By starting with NRF2, Vitality Stack comes with a major component that’s proven to reduce oxidative stress or free radical damage. In other words, it helps clean cellular garbage by turning on our cells’ “vacuum cleaners.”

B…

Read more

3 Things To Do To Live a Healthier, Longer Life

Read more

Mitochondria

You’ve got billions of mitochondria running through your cells. They might be small. But they’re mighty – the microscopic little engines that could. Sure, mitochondria power your cells, but that’s an oversimplified way of thinking about them because in terms of what they do, pure energy just scratch…

Read more

Intermittent Fasting

Are you a 16/8, a 5/2, or an alternate daily? If you’ve heard people talk like this and have wondered what it’s all about, here’s the scoop. It’s the new, yet old, rage—intermittent fasting. What is it? Why is it so popular? And how do you do it? It can’t be good for you, right?

Our b…

Read more

View older posts »

Microflora

Microflora, also known as the microbiota or microbiome, refers to the diverse community of microorganisms that inhabit various surfaces of the body, including the skin, gastrointestinal tract, mouth, respiratory tract, and genital tract. These microorganisms include bacteria, viruses, fungi, and other single-celled organisms.

The microbiota plays a crucial role in maintaining human health by contributing to essential physiological functions, such as digestion, metabolism, immune regulation, and protection against pathogens. Here are some key points about microflora:

  1. Gut Microbiota: The gut microbiota, which primarily consists of bacteria, is one of the most extensively studied microbial communities in the human body. It plays a vital role in digestion and nutrient absorption, synthesizes certain vitamins and short-chain fatty acids, modulates immune function, and helps protect against pathogens.

  2. Diversity: The human microbiota is highly diverse, with thousands of different microbial species coexisting within the body. The composition and diversity of the microbiota can vary significantly between individuals and can be influenced by factors such as diet, lifestyle, environment, and medical interventions like antibiotic use.

  3. Balance and Dysbiosis: A healthy microbiota is characterized by a balance of beneficial microorganisms that promote health and protect against disease. Dysbiosis refers to an imbalance or disruption in the composition of the microbiota, which has been associated with various health conditions, including inflammatory bowel diseases, obesity, diabetes, and autoimmune disorders.

  4. Interactions with the Host: The microbiota interacts with the host organism in complex ways, influencing various aspects of host physiology and metabolism. Microorganisms in the gut, for example, can communicate with the host immune system, regulate intestinal barrier function, and produce bioactive compounds that affect host health.

  5. Factors Influencing Microflora: The composition of the microbiota is influenced by a variety of factors, including diet (fiber intake, types of foods consumed), medications (particularly antibiotics), lifestyle factors (stress, exercise), environmental exposures (exposure to microbes in the environment), and host genetics.

  6. Therapeutic Potential: Manipulating the microbiota, through approaches such as probiotics, prebiotics, dietary interventions, fecal microbiota transplantation (FMT), and microbial-based therapies, holds promise as a therapeutic strategy for various health conditions. Research in this area is ongoing, and there is growing interest in harnessing the therapeutic potential of the microbiota for personalized medicine and disease prevention.

Understanding the complex interactions between the human microbiota and host health is an active area of research with broad implications for human biology, health, and disease.

NRF2 and Protandim

Protandim has been the subject of several scientific studies investigating its potential health benefits, particularly its effects on oxidative stress, inflammation, and various health conditions. However, it's important to note that the scientific evidence supporting Protandim's efficacy is mixed, and some studies have been sponsored by the manufacturer of Protandim, which may introduce bias.

Here are a few key scientific studies on Protandim:

  1. Study on Oxidative Stress and Inflammation: A study published in Free Radical Biology & Medicine in 2006 investigated the effects of Protandim on oxidative stress and inflammation markers in healthy human subjects. The study reported significant increases in the activity of antioxidant enzymes and reductions in markers of oxidative stress and inflammation following Protandim supplementation for 30 days.

  2. Study on Age-Related Macular Degeneration (AMD): A study published in Rejuvenation Research in 2009 examined the effects of Protandim on AMD, a common eye condition associated with oxidative stress and inflammation. The study reported improvements in visual function and reductions in oxidative stress markers in patients with AMD following Protandim supplementation for six months.

  3. Study on Parkinson's Disease: A study published in PLOS ONE in 2010 investigated the effects of Protandim on Parkinson's disease, a neurodegenerative disorder characterized by oxidative stress and inflammation. The study reported improvements in motor function and reductions in oxidative stress markers in Parkinson's disease patients following Protandim supplementation for eight weeks.

  4. Study on Metabolic Syndrome: A study published in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy in 2016 examined the effects of Protandim on metabolic syndrome, a cluster of risk factors associated with cardiovascular disease and type 2 diabetes. The study reported improvements in insulin sensitivity and reductions in oxidative stress markers in overweight and obese individuals with metabolic syndrome following Protandim supplementation for 12 weeks.

While these studies suggest potential benefits of Protandim in reducing oxidative stress, inflammation, and improving various health outcomes, it's important to interpret the findings within the context of the limitations of each study, including small sample sizes, short durations, and potential conflicts of interest. Further research is needed to fully understand the efficacy and safety of Protandim across different populations and health conditions.

 

What is NRF2?

NRF2 stands for Nuclear factor erythroid 2-related factor 2. It is a transcription factor that plays a crucial role in the cellular defense against oxidative stress and inflammation. NRF2 is a master regulator of the antioxidant response pathway and is involved in the activation of genes encoding antioxidant enzymes and detoxifying proteins.

Here are some key points about NRF2:

  1. Regulation of Gene Expression: NRF2 regulates the expression of a wide range of genes that contain antioxidant response elements (AREs) in their promoter regions. These genes encode antioxidant enzymes such as superoxide dismutase (SOD), catalase, glutathione peroxidase, and heme oxygenase-1 (HO-1), as well as proteins involved in the detoxification of xenobiotics and reactive oxygen species (ROS).

  2. Antioxidant Defense: NRF2 activation enhances the cellular antioxidant defense system, helping to neutralize harmful ROS and protect cells from oxidative damage. This is particularly important in tissues that are exposed to high levels of oxidative stress, such as the liver, kidneys, and lungs.

  3. Inflammation Regulation: NRF2 also plays a role in regulating inflammation by inhibiting the expression of pro-inflammatory genes and signaling pathways. By modulating the inflammatory response, NRF2 helps to maintain tissue homeostasis and prevent excessive inflammation-induced damage.

  4. Inducers of NRF2: NRF2 activity can be induced by various endogenous and exogenous factors, including oxidative stress, electrophilic compounds, phytochemicals, and certain drugs. These inducers activate NRF2 by promoting its dissociation from its cytoplasmic inhibitor protein, Keap1 (Kelch-like ECH-associated protein 1), leading to its translocation into the nucleus where it binds to AREs and initiates gene transcription.

  5. Role in Health and Disease: NRF2 activation has been implicated in various physiological processes, including cellular stress response, metabolism, and immune regulation. Dysregulation of NRF2 signaling has been associated with the pathogenesis of several diseases, including cancer, neurodegenerative disorders, cardiovascular diseases, and metabolic syndromes.

  6. Therapeutic Potential: Given its critical role in cellular defense mechanisms, NRF2 has emerged as a potential therapeutic target for various diseases characterized by oxidative stress and inflammation. Pharmacological activators of NRF2 are being investigated for their potential therapeutic benefits in conditions such as cancer, neurodegenerative diseases, and metabolic disorders.

Overall, NRF2 is a key transcription factor involved in the cellular defense against oxidative stress and inflammation, with implications for health and disease across multiple organ systems. Its activation represents a promising therapeutic strategy for combating oxidative stress-related pathologies and promoting overall well-being.

The Weight Loss Myth

 

This morning I was reading through my news sources, as I always do, clicking on links to things that interest me. One of them was entitled “How to lose weight healthily, according to science – and the diet myths that do more harm than good”.

As a healthy individual who has always made sure not to be overweight, without following a diet, it interested me what a so-called expert was now saying about losing those extra pounds, especially if it included “myths”.

 

The article, written by one of the thousands of “experts” on the subject of weight loss, went on to describe at length all of the things (myths) which one should be aware of when it comes to losing weight by following many of the hundreds of diets which exist.

 

It went into great detail to describe all of the things one should avoid doing like cutting out carbs, counting calories, crash dieting, destroying gut bacteria, and fasting. As always, there were no real answers to the question of how to achieve and maintain the desired weight level until the very end, when the answer to all these questions appeared. A book the author was selling!

 

It reminded me of the size of the weight-loss industry and of all the myths this industry feeds on (pardon the pun) to make money. 

 

It also reminded me of a presentation given by Zig Ziglar, a well-known motivational speaker of the past. He was talking on stage about the question of weight loss and asked a rather large black lady if anything she had eaten recently, “had passed her lips by accident”?

 

Even my mother told us decades ago, “you are what you eat”!

 

But there are two elements to this statement. One is related to the question of your body weight and the second concerns your health. There are some unhealthy diets that will get you to lose weight but which could kill you prematurely of a heart attack or some other disease.

 

So what is the answer? In my view, it is a simple two-step process that I have practiced through all of my later years and which costs me nothing. On the contrary, it even saves me money! No myths.

 

The first step is not to change what you eat but when you eat. Many of you may have heard of the concept of intermittent fasting but never investigated what it actually means. Let’s keep it simple. Stop eating breakfast and eat your last meal in the evening no later than 7.00 PM. Lunch at 12.00 - 1.00 PM, snack all afternoon, and dinner no later than 7.00 PM. That’s it!

 

You can drink as much as you want as long as it is coffee or tea without milk or sugar (sorry, that’s the only sacrifice) and, of course, water. No soft drinks. Keep eating what you always have with the exception of breakfast. No diet. No other restrictions. Your excess fat will melt away. Your belt size will decline. I promise.

 

Of course, you could speed up the process a little if you attempt to use your legs instead of the car. Take a couple of walks each week of 30 minutes each. Maybe take the stairs instead of the elevator. Bike to the store instead of the car. Don’t go mad. Keep it simple.

 

Once you are on your way to a lighter body, you will be motivated to take a closer look at what you are eating (between 12.00PM and 7.00 PM). Of course, smaller portions is always a good thing but replacing fries with vegetables and desserts with fresh fruit will not only accelerate the fat-burning process, it will also start feeding you with the nutrients your body needs.

 

The bad news? Well, skipping breakfast will take a little willpower. Drink lots of tea or coffee (without sugar and milk!!). After the first week, the hunger for breakfast will decline and in some cases will never come back.

 

Stopping eating after 7.00 PM has other benefits too. Most people sleep much better as their bodies no longer have to keep digesting food late into the evening. The other good news is your body will still be fasting and losing weight even when you are asleep. You won’t even notice it!

 

The benefit of such a program is you can deviate from it sometimes and yet get back on the program quickly. With holiday events such as Thanksgiving and Xmas on the calendar, you can still participate without restrictions as long as you return to the program. Even a “weekend binge” is occasionally allowed.

 

Personally, I deviate from the program when I am on vacation, knowing I will be back on the program when I get home. Those “extra vacation pounds” are no longer a problem.

 

Decision time. Just do it and see how it works. No myths or complicated diets. If you have any serious existing health problems, you might want to have a conversation with your doctor first. 

 

As motivation, try and name any overweight people who lived deep into their 90’s. I can think of a number of them who were not overweight! Think of all the positive comments you will be getting from your friends and family and how you have achieved something many people just talk about. Kill the myths with the truth!

REPAIR YOUR BODY NOW FOR FREE

REPAIR YOUR BODY NOW FOR FREE

Is it your intention to live healthier and longer? If it is, a good time to start a plan is now. Too many of us don’t have a plan until an illness strikes or we get to an age when our mortality begins to bother us and a friend or family member has a problem or even dies. This is particularly relevant in this time of the Corona pandemic.

The good news is, if you have a plan, you can do something to achieve these goals immediately. After decades of microbiological research, and with the help of sophisticated equipment, researchers have been able to put together a roadmap of how the body functions. One of the major breakthroughs was the discovery of our gene infrastructure.

This allowed a Japanese cell biologist, by the name of Yoshinori Ohsumi, to discover and understand a process our body uses to renew and regenerate itself. This process is called AUTOPHAGY. Although first discovered in the 1960s, Ohsumis’s research from the late ’80s and early ’90s has shown that autophagy performs a vital role in protecting the body against inflammation and diseases such as dementia and Parkinson’s.

 

When he started researching autophagy, there were virtually no articles on the subject, whereas today more than 5,000 appear each and every year. These cover a wide range of fields including cancer and longevity. For his work on autophagy, Ohsumi received in 2016 the Nobel Prize for Medicine.

The question is: How can you benefit from this groundbreaking research?

What is Autophagy?

As you age, and as a normal response to just going through life, proteins and organelles in your body get damaged or die. If they’re not cleared out, these damaged particles accumulate in your cells and clog things up. When this happens, your cells can’t divide and function normally which then causes cell death and age-related diseases, contribute to poor tissue and/or organ function, and can even become cancerous.

Enter the process called autophagy. During autophagy, the body earmarks these damaged parts of cells, unused proteins, and other junk in the body for removal and then clears them out. Undamaged elements are stored and recycled for important, new cell functions, especially during periods of stress or starvation, and are reused to create new cell structures.

 

This is a form of cellular cleansing and is the true meaning of a detox. Autophagy also helps deliver nutrients to cells that need them. Autophagy also destroys viruses and bacteria and gets rid of damaged structures. It’s a process that is critical for cell health, renewal, and survival.

What are the benefits of the autophagy process?

So is there a simple way to promote the process of autophagy in your own body in a controlled manner? Welcome to the concept of Intermittent Fasting.

Intermittent Fasting (IF)

The good news is you can benefit personally from these new scientific discoveries and it doesn’t cost you anything, other than a decision to implement your plan.

The research shows that autophagy is a response in the body activated by a lack of food, sometimes referred to as starvation. The body is no longer concerned with digestive functions and needs to look for and create new forms of energy and also has more time to get involved in a regeneration process.

The question then arises whether we can create a controlled form of starvation for our bodies to take advantage of the autophagy benefits? The answer is “yes” and it is called Intermittent Fasting (IF).

IF has been a hot topic for some time now as a very effective method to lose weight but very little is discussed about the major health benefits which can also be achieved through the process of autophagy which it invokes.

The concept of IF is relatively simple. You break down your day into two periods, one when you eat and one when you don’t eat.

There are many IF plans, all based on the amount of time each day or week when we don’t eat anything. The most common one is the 16:8 method which simply means you restrict any eating to within a continuous 8 hour period and don’t consume any food for the remaining 16 hours.

This means if you skip breakfast and just eat lunch at, say, 12.00 pm and dinner/supper at 8.00 p.m., then your eating window is 8 hours and your fasting period 16 hours. Remember, the 16 hours also includes the eight hours you would normally be sleeping. You can still eat snacks during the afternoon as long as you are not consuming large amounts of sugar. The key is not to eat anything during the 16 hour period.

You will not only burn excess fat in your body quickly and lose weight, but you will also invoke the process of autophagy and begin to feel a whole lot better. I have been practicing IF now for several years and was so amazed by what happened to my body, I wrote a book on how to get started.

 

Many of the IF books published tend to get very technical and complicated. The easiest way to start is to forget breakfast (except for the coffee without milk or sugar!) and make sure you don’t eat anything after 8.00 pm. You will feel a few hunger pains for the first week but these will disappear, I promise! As you start to lose weight and feel better IF will become part of your lifestyle.

Decision Time

If you have arrived at this paragraph then it would appear you have an interest in improving your health and are planning to live longer. Taking a decision to let your body have a chance to repair itself is really quite simple. It doesn’t cost you a dime and in fact, you will be saving money by eating less!

After just a couple of weeks, you will notice an increase in your overall energy level, and your power of concentration will start to improve. These are both signs that the autophagy process is beginning to work. The only caveat to pay attention to is, if you already suffer from a major disease, make sure you talk to your doctor first.

Just press the GO button and cancel breakfast!

Three Ways To Biohacking Your Muscles

1. Restriction Training

This technique is also called occlusion training. The concept is really simple: you take an elastic band or piece of plastic tubing, wrap it around the muscle you want to work like a tourniquet, and then do your workout. For example, if it’s arm day and you’re doing a bicep curl, you would wrap the band or tubing around your arm first, then do the movement.

A study concluded that low-intensity occlusion training has unique benefits in growth hormone release, muscle hypertrophy, and strength training for those with joint pain, or anyone who is unable to sustain high weight loads, like athletes who are unloading and postoperative patients.

2. Restricted Breathing For Better Oxygen Utilization

You may have seen one of these devices before, maybe even on Facebook, actors training for a role in some action pack movie: an oxygen-restriction mask. Sometimes called an altitude training mask. The purpose of oxygen-restricted training is to make it harder to draw air into your lungs, thus restricting the amount of oxygen you can take in on a given breath.

The benefits of restricted breathing are undeniable. Deprived of oxygen, your body makes more hemoglobin to shuttle oxygen to your muscles and produces more hormone and immune system adaptations.

3. Sauna For Cardiovascular Improvements

According to a study, participants who had two or three sauna sessions a week had a 22% reduced chance of suffering sudden cardiac death. Men who had four to seven sauna sessions of at least 20 minutes each, had the greatest benefits. Compared with those who had just one sauna session a week, they had a 63% lower risk of sudden cardiac death.

It has been reported that the benefit to cardiovascular health was likely due to the decrease in blood pressure and an increase in blood vessel diameter that both infrared exposure and heat exposure can provide.

These are three great ways to start biohacking your body. Many of these tools will help you see faster results than you’d see while training with no extra help. And there are plenty other techniques out there that will help you reach all kinds of goals.

FOR MORE INFORMATION ON BIOHACKING YOUR OWN BODY, CLICK THIS TEXT

 

Clean Cells Are Healthy Cells

Clean cells are happy cells. And happy cells are healthy cells. By starting with NRF2, Vitality Stack comes with a major component that’s proven to reduce oxidative stress or free radical damage. In other words, it helps clean cellular garbage by turning on our cells’ “vacuum cleaners.”

But the cellular benefits don’t stop there. NRF1 activates our mitochondrial genesis to help support mitochondrial production in our cells. Why is this so crucial? Great question. Mitochondria serve a critical role in overall cellular health by acting as both the powerhouses and policemen of the cell — controlling our DNA, providing us with ATP — AKA cellular energy juice — and promoting the development of healthy cells. The result: our cells have more energy, control, and vitality. 

The cellular membrane — the envelope that keeps each cell together — is so important for overall cellular health, and it hinges on essential fatty acids like EPA and DHA. DHA doesn’t just support structural membrane. It’s also a vital contributor to crucial neurochemical processes, gene expression, synaptic plasticity, and memory generation. The beauty of fatty acids like DHA and EPA in Vitality Stack is that they’re sourced purely from cold Norwegian waters and enforced with Omega 7 and Vitamin D. By giving our bodies high-quality fatty acids, we’re enabling proper cellular fluidity, flexibility, and communications as neurons send messages to each other. 

Probiotics are the last component in Vitality Stack, but certainly not the least important. Why? “Interactions between the microbiome and the intestinal barrier, particularly the contribution of the microbiome in maintaining barrier homeostasis, could be central in accounting for its maintaining a normal and healthy immune response.”*

Probio supports the growth of healthy gut bacteria. It also boosts and re-activates our microgut probiotics. And because it contains Bio-Track technology, it comes with a 60% efficiency penetrating through our stomach acid into the colon. And in case that wasn’t enough, WELLMUNE also promotes a healthy immune system. Far too often we overlook the gut when it comes to cellular health, but we shouldn’t. It’s extremely important. 

When we combine Vitality Stack with a healthy diet and exercise, it’s a powerful supplement that delivers multiple benefits on a cellular level. It cleans our cells. It increases critical mitochondrial production. It maintains cellular integrity and cellular communication. And it provides the microgut health that our digestive systems need to flourish. They call cells the building blocks of life for a reason, and by helping them stay happier and healthier, Vitality Stack helps me build a foundation for a healthier life. does it all by working together to help build the foundation for a healthy life — and that all starts with our cells.

The contents in this article were developed by surgical pathologist, Dr. Svetlana Silverman, MD FRCPC, Canada.

3 Things To Do To Live a Healthier, Longer Life

Living longer never seems to be a major subject for discussion until we actually get closer to dying. Funny how this is a back-to-front discussion because most of the things we do to our health during our lives actually determine how long we might live. Then it might be too late!

An easy way out would be to believe it all comes down to our genes. The course of our life is somehow predetermined by the genetic makeup we inherited from our family and their families. This notion has been debunked long ago by many researchers.

The new science called Nutrigenomics has shown our genetic preferences can be influenced and indeed changed by the things we do and things we don’t do. Smoking or not smoking is a good example of this. Our genetic pathways are mostly influenced by the things we eat and the things we don’t eat.

So one question which arises is when should I be paying attention to all this? When I am 20, 40, 60 or 80 years of age? Of course, the answer will be: The sooner the better! But it is never too late. The focus here is not just on planning to live longer but staying healthy in the process. The very thought of being struck down with dementia or Alzheimer’s and “hanging on” for several years should be motivation enough to take all of these ideas into consideration.

Before I get into the detail of my three suggestions, I should point out that there are a couple of things one should always avoid - smoking and excessive alcohol. There is a reason why in most countries every cigarette package carries the warning “smoking kills”. The reason why this message is so prominent is that smoking can kill you. If you want to live a shorter, unhealthier life, then just carry on smoking. The same applies to excessive alcohol.

So now to my three suggestions to live healthier and longer. They are three activities that are easy to implement and can be incorporated into your daily life without having to change too much. In fact, when you have incorporated them you will no longer have to give them much thought as they will become routine, just like going to work every day or dropping the kids off at school. BTW, when you start, your family will probably follow your example, especially when they see your results!

1. Intermittent Fasting

This you may have heard about and it is often grossly misunderstood. The reason is it’s so easy to implement and it costs you nothing and in fact, you will be spending less. This is hard competition for all those gurus out there selling all sorts of diets and fad programs to lose weight, most of which never work. Therefore, many who see Intermittent Fasting as competition start to spread rumors and fears about this century-old method of keeping trim.

What is Intermittent Fasting? It is simply a plan where you focus not on what you are eating, although that can also be important, but more on when you eat. In other words, as long as you keep to the time plan of your choosing, you will lose weight. For example, if you choose the so-called 16/8 plan, you will be eating everything in an 8-hour period and fasting for 16 hours (8 hours of which you are sleeping).

Let’s say you eat breakfast at 8.00 a.m., lunch at 1.00 p.m., and dinner/snack at 4.00 p.m. then you would eat nothing more until breakfast the next day (16 hours later). Most people on this program tend to skip either breakfast or dinner as it makes the planning easier and the weight loss much more effective. Breakfast is just coffee, Lunch at 12.00 p.m. and dinner at 7.00 p.m. (17 hours fasting).

If one eats just normal, nutritive meals, then you will lose 8-10% of your overall weight on a 90-day plan, almost all of which will be the dangerous fats you carry around with you. Of course, if you implement suggestions 2 and 3 and reduce the sugar content of your meals, then it could be even more. Experience shows that once you see and feel the success, you will want to continue although you could take a break and use such a program just twice each year. Better still, as you get used to watching when you eat, it will become more of a routine. It won’t matter if you occasionally go on a binge on birthdays, Thanksgiving or other festive days as long as you stay with the plan for the rest of the time.

2. Detox

In our modern society, our bodies are constantly being exposed to all sorts of toxins. The processed foods we eat, the air we breathe and even the things we spray and spread on our skin are ways dangerous toxins enter our bodies.

What happens when we have an excess of toxins which our bodies cannot process and eliminate? They get stored in our fat cells much the same way excess sugar (glucose) is converted into fat and then stored, mainly around the stomach! Many experts claim these stored toxins prohibit an effective attack on those fat cells and prevent an efficient fat loss program. This is sometimes disputed but does make some sense. In any case, these stored toxins are not good for us and should be eliminated at all costs.

So how do I detoxify? There is no single pill you can take to attack your toxin problem. It will require a number of changes to your diet and the things you do every day. Firstly, you should avoid as much as possible adding any more toxins to your body. Together with your Intermittent Fasting program make sure you avoid as many processed foods as possible. They contain lots of substances and chemicals your body doesn't need. Pay attention to any household products you are using. They most certainly contain chemicals you breathe in. Even cosmetics include chemicals you don't really need. For example, does your deodorant include aluminum? Switch to one that doesn’t.

Then comes the actual detox program. There are basically two types of toxins, those that are soluble and those which are insoluble. For soluble toxins, which are processed through the kidneys, it is necessary to drink as much as possible, preferably water. How much? Think in terms of at least 2-3 liter bottles every day. This will also help you contain the initial hunger feelings you will experience at the beginning of your fasting.

Then we must get rid of the insoluble toxins. The Intermittent Fasting program is a good start and can be supported by eliminating processed foods and eating lots more green vegetables and all sorts of fresh fruits. This can then be supplemented by drinking teas, with both green and red teas being the favorites. Personally, I drink two glasses of well-diluted apple cider vinegar each day which not only helps the cleansing process, it also has a number of benefits related to fat burning.

Hippocrates, the father of modern medicine, used vinegar for several health benefits more than two thousand year ago.

Then there are a number of other activities which can help along the detox process. Taking a sauna occasionally will help eliminate some of the toxins (in the fat cells) through the pores of the skin. Using a hand skin scrubber (glove) every day will get rid of the dead cells you have on the surface of your skin. Practicing deep breathing exercises will assist in eliminating certain toxins through your breath and then participating in any form of mild-strenuous activity (brisk walking, biking) will achieve the same results.

There are many references on the web as well as many books on the subject of detoxing the body and here are just a few tips. Take the time to research the subject and get a detox program into your routine. It is not difficult and you will feel the difference.

3. Exercise

I know what you are now thinking - a sports club membership. Well, you are wrong. Here we are talking about exercise that will cost you nothing more than just your time.

For example, when you go shopping, how often do you park the car as close as you can to an entry/exit? How about looking for the parking spot farthest away from the entry? I know that sounds inconvenient but do you want to live longer or not? For many people, this could add at least one extra mile of walking to their schedule every week. How about taking the elevator? Do you ever consider taking the stairs? Again, not so convenient but a great way to get in a little workout and burn some calories. Doesn't even take out time from your busy schedule.

Do you ever go for a walk around the neighborhood or local park? This is something that was much more common in past generations and we seem to have gotten away from using our feet, except on the gas pedal. Plenty of excuses - too hot, too cold, too wet. Then go to the local shopping mall and do some extensive window shopping. It is sure a lot healthier than sitting in front of the TV or computer.

The best plan is to decide on a fixed workout such as walking briskly for an hour, three times a week, and sticking with it. Take the car for the first run and map out a route of 3-4 miles. This is about one hour of brisk walking. To make it even more pleasurable take a family member or friend with you. That hour will go by quickly and could be even more pleasurable. For the more adventurous, start to jog instead of walking.

It is important to incorporate the exercise program as part of your routine. Once I got some advice from a friend of mine to start running half-marathons - at the age of 65! I thought he was crazy but I took his advice and discovered if you decide on something like that it means you have to plan for it in advance. This meant I had to develop a training program in order to get fit for the event. There was no looking back and I trained three times a week for three months. After my first event, I was probably the fittest I had ever been in my whole life.

Do you own a bike? If so, how often do you use it? If you don’t own one, how about investing $100 in a used one? Biking is becoming more and more popular and they are building more and more bike lanes across the country. Not only is biking healthy, but it is also contributing to improving the environment. The advantage of biking is you can see a lot more than if you are just walking. How about doing shopping by bike instead of the car? A couple of saddlebags on the back of the bike or maybe a rucksack and you are ready. Healthier and cheaper.

There are many other sports activities you could get into if you are so inclined. Playing tennis, golf, or going for a swim. Then there is the sports club, of course. Personally, I prefer a set of dumbbells at home. It is a lot cheaper and they are there in front of you, no more excuses. Building a little muscle didn’t hurt anyone and muscle burns more calories than fat!

Decision Time

All of these three action items are easy to do and they cost you nothing. The only reason you might not incorporate them into your daily life is that you have decided not to. But in the meantime perhaps something is happening inside of you which might not emerge as an illness until many years from now when it might be too late.

Your health and the length of your life is not preprogrammed into your genes but is something you can control all by yourself. Even if you are not interested, think about the people who you love and who depend upon you. Maybe they are hoping you will be around for a very long time. For more motivation click on the link below and download the free chapter from my latest book on Intermittent Fasting. The content might surprise you.

Mitochondria

You’ve got billions of mitochondria running through your cells. They might be small. But they’re mighty – the microscopic little engines that could. Sure, mitochondria power your cells, but that’s an oversimplified way of thinking about them because in terms of what they do, pure energy just scratches the surface.

Mitochondria largely determine how you feel right now, how you’ll perform at work, your focus, and how intense your morning workout was. Their impact on your day is almost imperceptible unless you really think about it – then it becomes critical.

But as you age, your mitochondria begin to break down. In fact, this process is one of the main causes for the tell-tale signs of aging. Therefore, finding new ways to get your cells making more mitochondria isn’t just good for you now, it can help you live a healthy life. Fortunately, there are some things you can do to keep your cells producing healthy mitochondria.

WHAT ARE MITOCHONDRIA, ANYWAY?

Great question. Mitochondria are different from the other cellular components in your body. That’s because scientists believe that mitochondria, at one point, were their own independent organisms. They were once bacteria that, somewhere along the way, decided to work together. Because mitochondria evolved doing their own thing, they have their own DNA, and that means they can produce their own proteins and enzymes. Amazing, right?

When your mitochondria are functioning in tip-top shape, they form the foundation for a healthy life, affecting your mood, energy and focus levels, and much, much more. The important takeaway here is that healthy mitochondria provide your body with the steady flow of energy it needs to perform its best in a variety of functions. It’s not just the quantity of mitochondria that makes the biggest difference either, it’s the quality as well.

Because different parts of your body burn massive amounts of energy, when mitochondria production starts to slow, or the quality of your mitochondria starts to weaken, the body enters what we call mitochondrial dysfunction. This could be caused by poor diet, exposure to environmental toxins, bad sleep habits, and more. When free radicals start to attack your cells (and mitochondria by extension), we begin to experience the common symptoms of aging and oxidative stress, which can take a toll on your body.

Like we mentioned earlier, mitochondrial dysfunction is a normal cellular process, but it isn’t something you have to simply accept. Here are a few things you can do to help keep your mitochondria running at full power.

Sleep Better

Better sleep leads to better mitochondrial function. Why? Well, consider the time you spend sleeping as your brain and body’s daily upkeep. It’s a lot like a cleaning process. During the day, your cells produce a lot of waste. At night, mitochondria kick in and provide your cells with the energy they need to remove that waste. Looking at sleep this way makes the hours you spend in bed simply a good hygiene decision. So if you want to practice good sleep hygiene, consider winding down about an hour before bedtime. That means no phones (gasp!) and no Netflix (double gasp!).

Treat your body right

One of the keys to keeping your mitochondria in tip-top shape is reducing your toxic load. The reason is simple. Toxic load causes a normal inflammatory response in the cells, which in turn leads to the normal breakdown of mitochondria. To reduce your toxic load and support healthy mitochondria function, eat more omega 3 than omega 6 fatty acids. Swap the processed, packaged food you eat for whole alternatives. The eating cleaner can make a world of difference.

Exercise regularly

Mitochondria are energy junkies. The more energy your body demands, the more these little powerhouses kick into gear. Exercising, especially high-intensity interval training (HIIT) that alternates high-intensity bursts of activity, is particularly beneficial. Walking and running is fine, but if you really want to boost your mitochondrial function, look for exercising that dials up the intensity.

Improve your diet

Along with eliminating processed foods from your diet, switching from high-carbs to high fat gives your mitochondria the type of fuel they thrive on. This fuel is called ketones — the basis for the Keto Diet. Additionally, intermittent fasting has also been shown to improve mitochondria function.

DON’T TAKE YOUR MITOCHONDRIA FOR GRANTED

You might not be able to see them, but your mitochondria are playing a powerful, pivotal role behind the scenes with many of the daily functions you might be taking for granted. Taking care of your mitochondria won’t just improve your day-to-day life — it will pay big dividends tomorrow.

Intermittent Fasting

Are you a 16/8, a 5/2, or an alternate daily? If you’ve heard people talk like this and have wondered what it’s all about, here’s the scoop. It’s the new, yet old, rage—intermittent fasting. What is it? Why is it so popular? And how do you do it? It can’t be good for you, right?

Our bodies are geared toward intermittent fasting. Our ancestors often fasted out of necessity—food just wasn’t available. Fasting now and then is probably a more natural body rhythm than the forced “3 meals a day” we often eat. Intermittent fasting has been part of the world’s major religions, including Islam, Buddhism, and Christianity, to emphasize our spiritual nature over our physical nature. Now, people are doing it to improve health and simplify life.

 

WHAT IS INTERMITTENT FASTING?

Intermittent fasting isn’t a diet—it’s an eating pattern. You don’t count calories, or even try to reduce them. There are no “diet” foods or restrictions. You don’t change what you eat, you change when you eat. (Remember that what you eat needs to be healthy no matter when you eat it.) People believe that this kind of meal timing helps to keep muscle mass while losing fat. Is this really possible?

When you eat, your body immediately gets busy digesting and absorbing food, which lasts for about 3 to 5 hours after a meal. It’s hard for your body to burn any fat during this time because eating causes your blood sugar levels to rise, and your body will use that first to produce energy. About 8 to 12 hours after you eat, your blood sugar levels are lower, and your body will look for an energy source. It can find it in stored fat.

 

HOW DO YOU DO IT?

There are lots of different ways to fast intermittently. You can schedule by the day, by the week, or even longer. You’ll find advantages and disadvantages no matter what you try, but there is likely an option that will work best for you. Keep in mind that whenever you choose to eat, you need to make sure you are eating healthful foods and getting the nutrients your body needs. Here are a few popular fasting methods:

  • 16/8 Days: This involves fasting for a 16-hour period and eating during an 8-hour period. For most people, breakfast is the easiest meal to skip, because eating isn’t just about the food, it’s often about socializing. So if you normally eat breakfast alone, you can still eat lunch with friends and dinner with family on this type of an intermittent fast. But if that doesn’t work for you, pick another 8-hour period during the day when you want to eat and fast for the other 16 hours.

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  • 5/2 Week: This weekly method involves eating normally for five days out of the week, then eating 500 calories or less for the other two days. For example, you can eat normally with friends and family over the weekend, then cut down to 500 calories on Monday, eat normally Tuesday, Wednesday, and Thursday, then eat 500 calories on Friday. Or pick two non-consecutive days that work the best for you.

 

  • Eat-Stop-Eat: Fast for 24 hours once or twice a week. For example, eat dinner one night then the next day, possibly when you have an extremely busy schedule, fast until dinner time. Just make sure you spread out the days when you’re fasting.

 

  • Spontaneous Meal Skipping: Listen to your body. If you’re not hungry, don’t eat. Or if you have a really busy day, one where you normally eat junk food because you feel like you should eat SOMETHING, just don’t. Let your body have a rest instead.

 

WHAT ARE THE ADVANTAGES?

  •  You’ll probably lose weight. Most likely, you won’t eat as many calories as you previously were. Remember, though, that what you eat is now even more important—make sure the calories you are eating provide your body with the nutrients it needs.

  •  It’s easier than dieting. It’s hard to switch to “diet” foods, and after a while, many people revert back to what they were eating and enjoying before they started their diet. If you’re fasting intermittently, there’s no need to change what you eat or buy any special foods. You don’t deprive yourself of your favorite foods; you just plan when to eat them.

  • It makes your life easier. If you skip one meal each day or even fast for 24 hours, you have a lot less meal planning, shopping, and cooking to do.

  • It can help you live longer. Restricting calories is believed to lengthen life span. But who wants to starve? Intermittent fasting activates some of the same body processes that happen with calorie restriction, so you get many of the same benefits without the misery.

Here are some of the processes that your body can focus on while it’s not digesting food:

  •  Hormone functions: For example, the levels of human growth hormone (HGH) in the body skyrocket when fasting. This can help with fat loss and muscle gain and many other bodily functions.

  •  Insulin levels: Insulin sensitivity improves while you’re fasting and your insulin levels drop. This may make stored body fat more accessible.

  • Cell repair: Your body has time to focus on cell repair processes, such as digesting and removing old, non-functioning protein build up.

  • Gene expression: Changes happen in your genes, especially the ones that are related to longevity and immune system function.

WHO SHOULDN’T TRY IT?

Intermittent fasting isn’t for everyone. Some reasons to NOT try it are as follows:

  • Blood sugar medications. If you take anything that regulates your blood sugar levels, like insulin or metformin, you need to eat regularly so your blood sugar doesn’t fall too low—a dangerous and life-threatening situation.

  • Eating disorders. Anyone who has any kind of history of or tendency toward anorexia or bulimia should avoid this type of eating as it could trigger a flare up.

  • Pregnant or planning to be pregnant. Women in this stage of life should focus on getting good nutrition all day every day.

  • Medications that need to be taken with food. It’s possible that you can use some butter or coconut oil to help avoid the discomfort and stomach upset that come when you take some medications on an empty stomach. It’s best to check with your doctor, though, before trying intermittent fasting with these types of medications.

TIPS AND TRICKS TO MAKE IT WORK FOR YOU!

  • Keep it healthful. Your body still needs a balanced intake of protein, carbs, and fats to keep you well and functioning correctly. You might need to work even harder at getting those nutrients into your body in a shorter period of scheduled eating time.

  • Don’t stop drinking. While you’re fasting, keep drinking water and other non-calorie fluids, like coffee or tea.

  • Work up to it. You may want to start by working on eating a healthful, balanced diet. When that is working for you, consider some intermittent fasting. Start with one day a week or even one day each month, and work your way into it. Or start by fasting 12 hours, then 13, then work your way up to 18.

  • Try it once. Once you get over the mental barrier and realize that you really aren’t going to die if you don’t eat on the schedule you’re used to, it’s all downhill from there.

  • Give it a little time. You probably eat about the same time every day—it’s a habit. Not eating can be a habit, too. Give yourself some time to adjust to changing your behavior.

  • Remember, it’s just a sensation. Hunger comes and goes. Sometimes you feel hungry because you’re used to eating at a certain time. Sometimes you feel hungry when really you’re just thirsty. And sometimes you’re hungry because you always eat during a certain activity. Acknowledge the feeling and move through it. After about three weeks, people generally aren’t hungry on fasting days.

  • Despite what cereal manufacturers have been telling you, you can get by without eating breakfast! As long as you make sure you are eating a balanced diet when you do eat, intermittent fasting can be good for you. If you think it might be for you, ease into it and enjoy the benefits of calorie limitation without feeling deprived.

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Microflora

Microflora, also known as the microbiota or microbiome, refers to the diverse community of microorganisms that inhabit various surfaces of the body, including the skin, gastrointestinal tract, mouth, respiratory tract, and genital tract. These microorganisms include bacteria, viruses, fungi, and other single-celled organisms.

The microbiota plays a crucial role in maintaining human health by contributing to essential physiological functions, such as digestion, metabolism, immune regulation, and protection against pathogens. Here are some key points about microflora:

  1. Gut Microbiota: The gut microbiota, which primarily consists of bacteria, is one of the most extensively studied microbial communities in the human body. It plays a vital role in digestion and nutrient absorption, synthesizes certain vitamins and short-chain fatty acids, modulates immune function, and helps protect against pathogens.

  2. Diversity: The human microbiota is highly diverse, with thousands of different microbial species coexisting within the body. The composition and diversity of the microbiota can vary significantly between individuals and can be influenced by factors such as diet, lifestyle, environment, and medical interventions like antibiotic use.

  3. Balance and Dysbiosis: A healthy microbiota is characterized by a balance of beneficial microorganisms that promote health and protect against disease. Dysbiosis refers to an imbalance or disruption in the composition of the microbiota, which has been associated with various health conditions, including inflammatory bowel diseases, obesity, diabetes, and autoimmune disorders.

  4. Interactions with the Host: The microbiota interacts with the host organism in complex ways, influencing various aspects of host physiology and metabolism. Microorganisms in the gut, for example, can communicate with the host immune system, regulate intestinal barrier function, and produce bioactive compounds that affect host health.

  5. Factors Influencing Microflora: The composition of the microbiota is influenced by a variety of factors, including diet (fiber intake, types of foods consumed), medications (particularly antibiotics), lifestyle factors (stress, exercise), environmental exposures (exposure to microbes in the environment), and host genetics.

  6. Therapeutic Potential: Manipulating the microbiota, through approaches such as probiotics, prebiotics, dietary interventions, fecal microbiota transplantation (FMT), and microbial-based therapies, holds promise as a therapeutic strategy for various health conditions. Research in this area is ongoing, and there is growing interest in harnessing the therapeutic potential of the microbiota for personalized medicine and disease prevention.

Understanding the complex interactions between the human microbiota and host health is an active area of research with broad implications for human biology, health, and disease.

NRF2 and Protandim

Protandim has been the subject of several scientific studies investigating its potential health benefits, particularly its effects on oxidative stress, inflammation, and various health conditions. However, it's important to note that the scientific evidence supporting Protandim's efficacy is mixed, and some studies have been sponsored by the manufacturer of Protandim, which may introduce bias.

Here are a few key scientific studies on Protandim:

  1. Study on Oxidative Stress and Inflammation: A study published in Free Radical Biology & Medicine in 2006 investigated the effects of Protandim on oxidative stress and inflammation markers in healthy human subjects. The study reported significant increases in the activity of antioxidant enzymes and reductions in markers of oxidative stress and inflammation following Protandim supplementation for 30 days.

  2. Study on Age-Related Macular Degeneration (AMD): A study published in Rejuvenation Research in 2009 examined the effects of Protandim on AMD, a common eye condition associated with oxidative stress and inflammation. The study reported improvements in visual function and reductions in oxidative stress markers in patients with AMD following Protandim supplementation for six months.

  3. Study on Parkinson's Disease: A study published in PLOS ONE in 2010 investigated the effects of Protandim on Parkinson's disease, a neurodegenerative disorder characterized by oxidative stress and inflammation. The study reported improvements in motor function and reductions in oxidative stress markers in Parkinson's disease patients following Protandim supplementation for eight weeks.

  4. Study on Metabolic Syndrome: A study published in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy in 2016 examined the effects of Protandim on metabolic syndrome, a cluster of risk factors associated with cardiovascular disease and type 2 diabetes. The study reported improvements in insulin sensitivity and reductions in oxidative stress markers in overweight and obese individuals with metabolic syndrome following Protandim supplementation for 12 weeks.

While these studies suggest potential benefits of Protandim in reducing oxidative stress, inflammation, and improving various health outcomes, it's important to interpret the findings within the context of the limitations of each study, including small sample sizes, short durations, and potential conflicts of interest. Further research is needed to fully understand the efficacy and safety of Protandim across different populations and health conditions.

 

What is NRF2?

NRF2 stands for Nuclear factor erythroid 2-related factor 2. It is a transcription factor that plays a crucial role in the cellular defense against oxidative stress and inflammation. NRF2 is a master regulator of the antioxidant response pathway and is involved in the activation of genes encoding antioxidant enzymes and detoxifying proteins.

Here are some key points about NRF2:

  1. Regulation of Gene Expression: NRF2 regulates the expression of a wide range of genes that contain antioxidant response elements (AREs) in their promoter regions. These genes encode antioxidant enzymes such as superoxide dismutase (SOD), catalase, glutathione peroxidase, and heme oxygenase-1 (HO-1), as well as proteins involved in the detoxification of xenobiotics and reactive oxygen species (ROS).

  2. Antioxidant Defense: NRF2 activation enhances the cellular antioxidant defense system, helping to neutralize harmful ROS and protect cells from oxidative damage. This is particularly important in tissues that are exposed to high levels of oxidative stress, such as the liver, kidneys, and lungs.

  3. Inflammation Regulation: NRF2 also plays a role in regulating inflammation by inhibiting the expression of pro-inflammatory genes and signaling pathways. By modulating the inflammatory response, NRF2 helps to maintain tissue homeostasis and prevent excessive inflammation-induced damage.

  4. Inducers of NRF2: NRF2 activity can be induced by various endogenous and exogenous factors, including oxidative stress, electrophilic compounds, phytochemicals, and certain drugs. These inducers activate NRF2 by promoting its dissociation from its cytoplasmic inhibitor protein, Keap1 (Kelch-like ECH-associated protein 1), leading to its translocation into the nucleus where it binds to AREs and initiates gene transcription.

  5. Role in Health and Disease: NRF2 activation has been implicated in various physiological processes, including cellular stress response, metabolism, and immune regulation. Dysregulation of NRF2 signaling has been associated with the pathogenesis of several diseases, including cancer, neurodegenerative disorders, cardiovascular diseases, and metabolic syndromes.

  6. Therapeutic Potential: Given its critical role in cellular defense mechanisms, NRF2 has emerged as a potential therapeutic target for various diseases characterized by oxidative stress and inflammation. Pharmacological activators of NRF2 are being investigated for their potential therapeutic benefits in conditions such as cancer, neurodegenerative diseases, and metabolic disorders.

Overall, NRF2 is a key transcription factor involved in the cellular defense against oxidative stress and inflammation, with implications for health and disease across multiple organ systems. Its activation represents a promising therapeutic strategy for combating oxidative stress-related pathologies and promoting overall well-being.

The Weight Loss Myth

 

This morning I was reading through my news sources, as I always do, clicking on links to things that interest me. One of them was entitled “How to lose weight healthily, according to science – and the diet myths that do more harm than good”.

As a healthy individual who has always made sure not to be overweight, without following a diet, it interested me what a so-called expert was now saying about losing those extra pounds, especially if it included “myths”.

 

The article, written by one of the thousands of “experts” on the subject of weight loss, went on to describe at length all of the things (myths) which one should be aware of when it comes to losing weight by following many of the hundreds of diets which exist.

 

It went into great detail to describe all of the things one should avoid doing like cutting out carbs, counting calories, crash dieting, destroying gut bacteria, and fasting. As always, there were no real answers to the question of how to achieve and maintain the desired weight level until the very end, when the answer to all these questions appeared. A book the author was selling!

 

It reminded me of the size of the weight-loss industry and of all the myths this industry feeds on (pardon the pun) to make money. 

 

It also reminded me of a presentation given by Zig Ziglar, a well-known motivational speaker of the past. He was talking on stage about the question of weight loss and asked a rather large black lady if anything she had eaten recently, “had passed her lips by accident”?

 

Even my mother told us decades ago, “you are what you eat”!

 

But there are two elements to this statement. One is related to the question of your body weight and the second concerns your health. There are some unhealthy diets that will get you to lose weight but which could kill you prematurely of a heart attack or some other disease.

 

So what is the answer? In my view, it is a simple two-step process that I have practiced through all of my later years and which costs me nothing. On the contrary, it even saves me money! No myths.

 

The first step is not to change what you eat but when you eat. Many of you may have heard of the concept of intermittent fasting but never investigated what it actually means. Let’s keep it simple. Stop eating breakfast and eat your last meal in the evening no later than 7.00 PM. Lunch at 12.00 - 1.00 PM, snack all afternoon, and dinner no later than 7.00 PM. That’s it!

 

You can drink as much as you want as long as it is coffee or tea without milk or sugar (sorry, that’s the only sacrifice) and, of course, water. No soft drinks. Keep eating what you always have with the exception of breakfast. No diet. No other restrictions. Your excess fat will melt away. Your belt size will decline. I promise.

 

Of course, you could speed up the process a little if you attempt to use your legs instead of the car. Take a couple of walks each week of 30 minutes each. Maybe take the stairs instead of the elevator. Bike to the store instead of the car. Don’t go mad. Keep it simple.

 

Once you are on your way to a lighter body, you will be motivated to take a closer look at what you are eating (between 12.00PM and 7.00 PM). Of course, smaller portions is always a good thing but replacing fries with vegetables and desserts with fresh fruit will not only accelerate the fat-burning process, it will also start feeding you with the nutrients your body needs.

 

The bad news? Well, skipping breakfast will take a little willpower. Drink lots of tea or coffee (without sugar and milk!!). After the first week, the hunger for breakfast will decline and in some cases will never come back.

 

Stopping eating after 7.00 PM has other benefits too. Most people sleep much better as their bodies no longer have to keep digesting food late into the evening. The other good news is your body will still be fasting and losing weight even when you are asleep. You won’t even notice it!

 

The benefit of such a program is you can deviate from it sometimes and yet get back on the program quickly. With holiday events such as Thanksgiving and Xmas on the calendar, you can still participate without restrictions as long as you return to the program. Even a “weekend binge” is occasionally allowed.

 

Personally, I deviate from the program when I am on vacation, knowing I will be back on the program when I get home. Those “extra vacation pounds” are no longer a problem.

 

Decision time. Just do it and see how it works. No myths or complicated diets. If you have any serious existing health problems, you might want to have a conversation with your doctor first. 

 

As motivation, try and name any overweight people who lived deep into their 90’s. I can think of a number of them who were not overweight! Think of all the positive comments you will be getting from your friends and family and how you have achieved something many people just talk about. Kill the myths with the truth!

REPAIR YOUR BODY NOW FOR FREE

REPAIR YOUR BODY NOW FOR FREE

Is it your intention to live healthier and longer? If it is, a good time to start a plan is now. Too many of us don’t have a plan until an illness strikes or we get to an age when our mortality begins to bother us and a friend or family member has a problem or even dies. This is particularly relevant in this time of the Corona pandemic.

The good news is, if you have a plan, you can do something to achieve these goals immediately. After decades of microbiological research, and with the help of sophisticated equipment, researchers have been able to put together a roadmap of how the body functions. One of the major breakthroughs was the discovery of our gene infrastructure.

This allowed a Japanese cell biologist, by the name of Yoshinori Ohsumi, to discover and understand a process our body uses to renew and regenerate itself. This process is called AUTOPHAGY. Although first discovered in the 1960s, Ohsumis’s research from the late ’80s and early ’90s has shown that autophagy performs a vital role in protecting the body against inflammation and diseases such as dementia and Parkinson’s.

 

When he started researching autophagy, there were virtually no articles on the subject, whereas today more than 5,000 appear each and every year. These cover a wide range of fields including cancer and longevity. For his work on autophagy, Ohsumi received in 2016 the Nobel Prize for Medicine.

The question is: How can you benefit from this groundbreaking research?

What is Autophagy?

As you age, and as a normal response to just going through life, proteins and organelles in your body get damaged or die. If they’re not cleared out, these damaged particles accumulate in your cells and clog things up. When this happens, your cells can’t divide and function normally which then causes cell death and age-related diseases, contribute to poor tissue and/or organ function, and can even become cancerous.

Enter the process called autophagy. During autophagy, the body earmarks these damaged parts of cells, unused proteins, and other junk in the body for removal and then clears them out. Undamaged elements are stored and recycled for important, new cell functions, especially during periods of stress or starvation, and are reused to create new cell structures.

 

This is a form of cellular cleansing and is the true meaning of a detox. Autophagy also helps deliver nutrients to cells that need them. Autophagy also destroys viruses and bacteria and gets rid of damaged structures. It’s a process that is critical for cell health, renewal, and survival.

What are the benefits of the autophagy process?

So is there a simple way to promote the process of autophagy in your own body in a controlled manner? Welcome to the concept of Intermittent Fasting.

Intermittent Fasting (IF)

The good news is you can benefit personally from these new scientific discoveries and it doesn’t cost you anything, other than a decision to implement your plan.

The research shows that autophagy is a response in the body activated by a lack of food, sometimes referred to as starvation. The body is no longer concerned with digestive functions and needs to look for and create new forms of energy and also has more time to get involved in a regeneration process.

The question then arises whether we can create a controlled form of starvation for our bodies to take advantage of the autophagy benefits? The answer is “yes” and it is called Intermittent Fasting (IF).

IF has been a hot topic for some time now as a very effective method to lose weight but very little is discussed about the major health benefits which can also be achieved through the process of autophagy which it invokes.

The concept of IF is relatively simple. You break down your day into two periods, one when you eat and one when you don’t eat.

There are many IF plans, all based on the amount of time each day or week when we don’t eat anything. The most common one is the 16:8 method which simply means you restrict any eating to within a continuous 8 hour period and don’t consume any food for the remaining 16 hours.

This means if you skip breakfast and just eat lunch at, say, 12.00 pm and dinner/supper at 8.00 p.m., then your eating window is 8 hours and your fasting period 16 hours. Remember, the 16 hours also includes the eight hours you would normally be sleeping. You can still eat snacks during the afternoon as long as you are not consuming large amounts of sugar. The key is not to eat anything during the 16 hour period.

You will not only burn excess fat in your body quickly and lose weight, but you will also invoke the process of autophagy and begin to feel a whole lot better. I have been practicing IF now for several years and was so amazed by what happened to my body, I wrote a book on how to get started.

 

Many of the IF books published tend to get very technical and complicated. The easiest way to start is to forget breakfast (except for the coffee without milk or sugar!) and make sure you don’t eat anything after 8.00 pm. You will feel a few hunger pains for the first week but these will disappear, I promise! As you start to lose weight and feel better IF will become part of your lifestyle.

Decision Time

If you have arrived at this paragraph then it would appear you have an interest in improving your health and are planning to live longer. Taking a decision to let your body have a chance to repair itself is really quite simple. It doesn’t cost you a dime and in fact, you will be saving money by eating less!

After just a couple of weeks, you will notice an increase in your overall energy level, and your power of concentration will start to improve. These are both signs that the autophagy process is beginning to work. The only caveat to pay attention to is, if you already suffer from a major disease, make sure you talk to your doctor first.

Just press the GO button and cancel breakfast!

Three Ways To Biohacking Your Muscles

1. Restriction Training

This technique is also called occlusion training. The concept is really simple: you take an elastic band or piece of plastic tubing, wrap it around the muscle you want to work like a tourniquet, and then do your workout. For example, if it’s arm day and you’re doing a bicep curl, you would wrap the band or tubing around your arm first, then do the movement.

A study concluded that low-intensity occlusion training has unique benefits in growth hormone release, muscle hypertrophy, and strength training for those with joint pain, or anyone who is unable to sustain high weight loads, like athletes who are unloading and postoperative patients.

2. Restricted Breathing For Better Oxygen Utilization

You may have seen one of these devices before, maybe even on Facebook, actors training for a role in some action pack movie: an oxygen-restriction mask. Sometimes called an altitude training mask. The purpose of oxygen-restricted training is to make it harder to draw air into your lungs, thus restricting the amount of oxygen you can take in on a given breath.

The benefits of restricted breathing are undeniable. Deprived of oxygen, your body makes more hemoglobin to shuttle oxygen to your muscles and produces more hormone and immune system adaptations.

3. Sauna For Cardiovascular Improvements

According to a study, participants who had two or three sauna sessions a week had a 22% reduced chance of suffering sudden cardiac death. Men who had four to seven sauna sessions of at least 20 minutes each, had the greatest benefits. Compared with those who had just one sauna session a week, they had a 63% lower risk of sudden cardiac death.

It has been reported that the benefit to cardiovascular health was likely due to the decrease in blood pressure and an increase in blood vessel diameter that both infrared exposure and heat exposure can provide.

These are three great ways to start biohacking your body. Many of these tools will help you see faster results than you’d see while training with no extra help. And there are plenty other techniques out there that will help you reach all kinds of goals.

FOR MORE INFORMATION ON BIOHACKING YOUR OWN BODY, CLICK THIS TEXT

 

Clean Cells Are Healthy Cells

Clean cells are happy cells. And happy cells are healthy cells. By starting with NRF2, Vitality Stack comes with a major component that’s proven to reduce oxidative stress or free radical damage. In other words, it helps clean cellular garbage by turning on our cells’ “vacuum cleaners.”

But the cellular benefits don’t stop there. NRF1 activates our mitochondrial genesis to help support mitochondrial production in our cells. Why is this so crucial? Great question. Mitochondria serve a critical role in overall cellular health by acting as both the powerhouses and policemen of the cell — controlling our DNA, providing us with ATP — AKA cellular energy juice — and promoting the development of healthy cells. The result: our cells have more energy, control, and vitality. 

The cellular membrane — the envelope that keeps each cell together — is so important for overall cellular health, and it hinges on essential fatty acids like EPA and DHA. DHA doesn’t just support structural membrane. It’s also a vital contributor to crucial neurochemical processes, gene expression, synaptic plasticity, and memory generation. The beauty of fatty acids like DHA and EPA in Vitality Stack is that they’re sourced purely from cold Norwegian waters and enforced with Omega 7 and Vitamin D. By giving our bodies high-quality fatty acids, we’re enabling proper cellular fluidity, flexibility, and communications as neurons send messages to each other. 

Probiotics are the last component in Vitality Stack, but certainly not the least important. Why? “Interactions between the microbiome and the intestinal barrier, particularly the contribution of the microbiome in maintaining barrier homeostasis, could be central in accounting for its maintaining a normal and healthy immune response.”*

Probio supports the growth of healthy gut bacteria. It also boosts and re-activates our microgut probiotics. And because it contains Bio-Track technology, it comes with a 60% efficiency penetrating through our stomach acid into the colon. And in case that wasn’t enough, WELLMUNE also promotes a healthy immune system. Far too often we overlook the gut when it comes to cellular health, but we shouldn’t. It’s extremely important. 

When we combine Vitality Stack with a healthy diet and exercise, it’s a powerful supplement that delivers multiple benefits on a cellular level. It cleans our cells. It increases critical mitochondrial production. It maintains cellular integrity and cellular communication. And it provides the microgut health that our digestive systems need to flourish. They call cells the building blocks of life for a reason, and by helping them stay happier and healthier, Vitality Stack helps me build a foundation for a healthier life. does it all by working together to help build the foundation for a healthy life — and that all starts with our cells.

The contents in this article were developed by surgical pathologist, Dr. Svetlana Silverman, MD FRCPC, Canada.

3 Things To Do To Live a Healthier, Longer Life

Living longer never seems to be a major subject for discussion until we actually get closer to dying. Funny how this is a back-to-front discussion because most of the things we do to our health during our lives actually determine how long we might live. Then it might be too late!

An easy way out would be to believe it all comes down to our genes. The course of our life is somehow predetermined by the genetic makeup we inherited from our family and their families. This notion has been debunked long ago by many researchers.

The new science called Nutrigenomics has shown our genetic preferences can be influenced and indeed changed by the things we do and things we don’t do. Smoking or not smoking is a good example of this. Our genetic pathways are mostly influenced by the things we eat and the things we don’t eat.

So one question which arises is when should I be paying attention to all this? When I am 20, 40, 60 or 80 years of age? Of course, the answer will be: The sooner the better! But it is never too late. The focus here is not just on planning to live longer but staying healthy in the process. The very thought of being struck down with dementia or Alzheimer’s and “hanging on” for several years should be motivation enough to take all of these ideas into consideration.

Before I get into the detail of my three suggestions, I should point out that there are a couple of things one should always avoid - smoking and excessive alcohol. There is a reason why in most countries every cigarette package carries the warning “smoking kills”. The reason why this message is so prominent is that smoking can kill you. If you want to live a shorter, unhealthier life, then just carry on smoking. The same applies to excessive alcohol.

So now to my three suggestions to live healthier and longer. They are three activities that are easy to implement and can be incorporated into your daily life without having to change too much. In fact, when you have incorporated them you will no longer have to give them much thought as they will become routine, just like going to work every day or dropping the kids off at school. BTW, when you start, your family will probably follow your example, especially when they see your results!

1. Intermittent Fasting

This you may have heard about and it is often grossly misunderstood. The reason is it’s so easy to implement and it costs you nothing and in fact, you will be spending less. This is hard competition for all those gurus out there selling all sorts of diets and fad programs to lose weight, most of which never work. Therefore, many who see Intermittent Fasting as competition start to spread rumors and fears about this century-old method of keeping trim.

What is Intermittent Fasting? It is simply a plan where you focus not on what you are eating, although that can also be important, but more on when you eat. In other words, as long as you keep to the time plan of your choosing, you will lose weight. For example, if you choose the so-called 16/8 plan, you will be eating everything in an 8-hour period and fasting for 16 hours (8 hours of which you are sleeping).

Let’s say you eat breakfast at 8.00 a.m., lunch at 1.00 p.m., and dinner/snack at 4.00 p.m. then you would eat nothing more until breakfast the next day (16 hours later). Most people on this program tend to skip either breakfast or dinner as it makes the planning easier and the weight loss much more effective. Breakfast is just coffee, Lunch at 12.00 p.m. and dinner at 7.00 p.m. (17 hours fasting).

If one eats just normal, nutritive meals, then you will lose 8-10% of your overall weight on a 90-day plan, almost all of which will be the dangerous fats you carry around with you. Of course, if you implement suggestions 2 and 3 and reduce the sugar content of your meals, then it could be even more. Experience shows that once you see and feel the success, you will want to continue although you could take a break and use such a program just twice each year. Better still, as you get used to watching when you eat, it will become more of a routine. It won’t matter if you occasionally go on a binge on birthdays, Thanksgiving or other festive days as long as you stay with the plan for the rest of the time.

2. Detox

In our modern society, our bodies are constantly being exposed to all sorts of toxins. The processed foods we eat, the air we breathe and even the things we spray and spread on our skin are ways dangerous toxins enter our bodies.

What happens when we have an excess of toxins which our bodies cannot process and eliminate? They get stored in our fat cells much the same way excess sugar (glucose) is converted into fat and then stored, mainly around the stomach! Many experts claim these stored toxins prohibit an effective attack on those fat cells and prevent an efficient fat loss program. This is sometimes disputed but does make some sense. In any case, these stored toxins are not good for us and should be eliminated at all costs.

So how do I detoxify? There is no single pill you can take to attack your toxin problem. It will require a number of changes to your diet and the things you do every day. Firstly, you should avoid as much as possible adding any more toxins to your body. Together with your Intermittent Fasting program make sure you avoid as many processed foods as possible. They contain lots of substances and chemicals your body doesn't need. Pay attention to any household products you are using. They most certainly contain chemicals you breathe in. Even cosmetics include chemicals you don't really need. For example, does your deodorant include aluminum? Switch to one that doesn’t.

Then comes the actual detox program. There are basically two types of toxins, those that are soluble and those which are insoluble. For soluble toxins, which are processed through the kidneys, it is necessary to drink as much as possible, preferably water. How much? Think in terms of at least 2-3 liter bottles every day. This will also help you contain the initial hunger feelings you will experience at the beginning of your fasting.

Then we must get rid of the insoluble toxins. The Intermittent Fasting program is a good start and can be supported by eliminating processed foods and eating lots more green vegetables and all sorts of fresh fruits. This can then be supplemented by drinking teas, with both green and red teas being the favorites. Personally, I drink two glasses of well-diluted apple cider vinegar each day which not only helps the cleansing process, it also has a number of benefits related to fat burning.

Hippocrates, the father of modern medicine, used vinegar for several health benefits more than two thousand year ago.

Then there are a number of other activities which can help along the detox process. Taking a sauna occasionally will help eliminate some of the toxins (in the fat cells) through the pores of the skin. Using a hand skin scrubber (glove) every day will get rid of the dead cells you have on the surface of your skin. Practicing deep breathing exercises will assist in eliminating certain toxins through your breath and then participating in any form of mild-strenuous activity (brisk walking, biking) will achieve the same results.

There are many references on the web as well as many books on the subject of detoxing the body and here are just a few tips. Take the time to research the subject and get a detox program into your routine. It is not difficult and you will feel the difference.

3. Exercise

I know what you are now thinking - a sports club membership. Well, you are wrong. Here we are talking about exercise that will cost you nothing more than just your time.

For example, when you go shopping, how often do you park the car as close as you can to an entry/exit? How about looking for the parking spot farthest away from the entry? I know that sounds inconvenient but do you want to live longer or not? For many people, this could add at least one extra mile of walking to their schedule every week. How about taking the elevator? Do you ever consider taking the stairs? Again, not so convenient but a great way to get in a little workout and burn some calories. Doesn't even take out time from your busy schedule.

Do you ever go for a walk around the neighborhood or local park? This is something that was much more common in past generations and we seem to have gotten away from using our feet, except on the gas pedal. Plenty of excuses - too hot, too cold, too wet. Then go to the local shopping mall and do some extensive window shopping. It is sure a lot healthier than sitting in front of the TV or computer.

The best plan is to decide on a fixed workout such as walking briskly for an hour, three times a week, and sticking with it. Take the car for the first run and map out a route of 3-4 miles. This is about one hour of brisk walking. To make it even more pleasurable take a family member or friend with you. That hour will go by quickly and could be even more pleasurable. For the more adventurous, start to jog instead of walking.

It is important to incorporate the exercise program as part of your routine. Once I got some advice from a friend of mine to start running half-marathons - at the age of 65! I thought he was crazy but I took his advice and discovered if you decide on something like that it means you have to plan for it in advance. This meant I had to develop a training program in order to get fit for the event. There was no looking back and I trained three times a week for three months. After my first event, I was probably the fittest I had ever been in my whole life.

Do you own a bike? If so, how often do you use it? If you don’t own one, how about investing $100 in a used one? Biking is becoming more and more popular and they are building more and more bike lanes across the country. Not only is biking healthy, but it is also contributing to improving the environment. The advantage of biking is you can see a lot more than if you are just walking. How about doing shopping by bike instead of the car? A couple of saddlebags on the back of the bike or maybe a rucksack and you are ready. Healthier and cheaper.

There are many other sports activities you could get into if you are so inclined. Playing tennis, golf, or going for a swim. Then there is the sports club, of course. Personally, I prefer a set of dumbbells at home. It is a lot cheaper and they are there in front of you, no more excuses. Building a little muscle didn’t hurt anyone and muscle burns more calories than fat!

Decision Time

All of these three action items are easy to do and they cost you nothing. The only reason you might not incorporate them into your daily life is that you have decided not to. But in the meantime perhaps something is happening inside of you which might not emerge as an illness until many years from now when it might be too late.

Your health and the length of your life is not preprogrammed into your genes but is something you can control all by yourself. Even if you are not interested, think about the people who you love and who depend upon you. Maybe they are hoping you will be around for a very long time. For more motivation click on the link below and download the free chapter from my latest book on Intermittent Fasting. The content might surprise you.

Mitochondria

You’ve got billions of mitochondria running through your cells. They might be small. But they’re mighty – the microscopic little engines that could. Sure, mitochondria power your cells, but that’s an oversimplified way of thinking about them because in terms of what they do, pure energy just scratches the surface.

Mitochondria largely determine how you feel right now, how you’ll perform at work, your focus, and how intense your morning workout was. Their impact on your day is almost imperceptible unless you really think about it – then it becomes critical.

But as you age, your mitochondria begin to break down. In fact, this process is one of the main causes for the tell-tale signs of aging. Therefore, finding new ways to get your cells making more mitochondria isn’t just good for you now, it can help you live a healthy life. Fortunately, there are some things you can do to keep your cells producing healthy mitochondria.

WHAT ARE MITOCHONDRIA, ANYWAY?

Great question. Mitochondria are different from the other cellular components in your body. That’s because scientists believe that mitochondria, at one point, were their own independent organisms. They were once bacteria that, somewhere along the way, decided to work together. Because mitochondria evolved doing their own thing, they have their own DNA, and that means they can produce their own proteins and enzymes. Amazing, right?

When your mitochondria are functioning in tip-top shape, they form the foundation for a healthy life, affecting your mood, energy and focus levels, and much, much more. The important takeaway here is that healthy mitochondria provide your body with the steady flow of energy it needs to perform its best in a variety of functions. It’s not just the quantity of mitochondria that makes the biggest difference either, it’s the quality as well.

Because different parts of your body burn massive amounts of energy, when mitochondria production starts to slow, or the quality of your mitochondria starts to weaken, the body enters what we call mitochondrial dysfunction. This could be caused by poor diet, exposure to environmental toxins, bad sleep habits, and more. When free radicals start to attack your cells (and mitochondria by extension), we begin to experience the common symptoms of aging and oxidative stress, which can take a toll on your body.

Like we mentioned earlier, mitochondrial dysfunction is a normal cellular process, but it isn’t something you have to simply accept. Here are a few things you can do to help keep your mitochondria running at full power.

Sleep Better

Better sleep leads to better mitochondrial function. Why? Well, consider the time you spend sleeping as your brain and body’s daily upkeep. It’s a lot like a cleaning process. During the day, your cells produce a lot of waste. At night, mitochondria kick in and provide your cells with the energy they need to remove that waste. Looking at sleep this way makes the hours you spend in bed simply a good hygiene decision. So if you want to practice good sleep hygiene, consider winding down about an hour before bedtime. That means no phones (gasp!) and no Netflix (double gasp!).

Treat your body right

One of the keys to keeping your mitochondria in tip-top shape is reducing your toxic load. The reason is simple. Toxic load causes a normal inflammatory response in the cells, which in turn leads to the normal breakdown of mitochondria. To reduce your toxic load and support healthy mitochondria function, eat more omega 3 than omega 6 fatty acids. Swap the processed, packaged food you eat for whole alternatives. The eating cleaner can make a world of difference.

Exercise regularly

Mitochondria are energy junkies. The more energy your body demands, the more these little powerhouses kick into gear. Exercising, especially high-intensity interval training (HIIT) that alternates high-intensity bursts of activity, is particularly beneficial. Walking and running is fine, but if you really want to boost your mitochondrial function, look for exercising that dials up the intensity.

Improve your diet

Along with eliminating processed foods from your diet, switching from high-carbs to high fat gives your mitochondria the type of fuel they thrive on. This fuel is called ketones — the basis for the Keto Diet. Additionally, intermittent fasting has also been shown to improve mitochondria function.

DON’T TAKE YOUR MITOCHONDRIA FOR GRANTED

You might not be able to see them, but your mitochondria are playing a powerful, pivotal role behind the scenes with many of the daily functions you might be taking for granted. Taking care of your mitochondria won’t just improve your day-to-day life — it will pay big dividends tomorrow.

Intermittent Fasting

Are you a 16/8, a 5/2, or an alternate daily? If you’ve heard people talk like this and have wondered what it’s all about, here’s the scoop. It’s the new, yet old, rage—intermittent fasting. What is it? Why is it so popular? And how do you do it? It can’t be good for you, right?

Our bodies are geared toward intermittent fasting. Our ancestors often fasted out of necessity—food just wasn’t available. Fasting now and then is probably a more natural body rhythm than the forced “3 meals a day” we often eat. Intermittent fasting has been part of the world’s major religions, including Islam, Buddhism, and Christianity, to emphasize our spiritual nature over our physical nature. Now, people are doing it to improve health and simplify life.

 

WHAT IS INTERMITTENT FASTING?

Intermittent fasting isn’t a diet—it’s an eating pattern. You don’t count calories, or even try to reduce them. There are no “diet” foods or restrictions. You don’t change what you eat, you change when you eat. (Remember that what you eat needs to be healthy no matter when you eat it.) People believe that this kind of meal timing helps to keep muscle mass while losing fat. Is this really possible?

When you eat, your body immediately gets busy digesting and absorbing food, which lasts for about 3 to 5 hours after a meal. It’s hard for your body to burn any fat during this time because eating causes your blood sugar levels to rise, and your body will use that first to produce energy. About 8 to 12 hours after you eat, your blood sugar levels are lower, and your body will look for an energy source. It can find it in stored fat.

 

HOW DO YOU DO IT?

There are lots of different ways to fast intermittently. You can schedule by the day, by the week, or even longer. You’ll find advantages and disadvantages no matter what you try, but there is likely an option that will work best for you. Keep in mind that whenever you choose to eat, you need to make sure you are eating healthful foods and getting the nutrients your body needs. Here are a few popular fasting methods:

  • 16/8 Days: This involves fasting for a 16-hour period and eating during an 8-hour period. For most people, breakfast is the easiest meal to skip, because eating isn’t just about the food, it’s often about socializing. So if you normally eat breakfast alone, you can still eat lunch with friends and dinner with family on this type of an intermittent fast. But if that doesn’t work for you, pick another 8-hour period during the day when you want to eat and fast for the other 16 hours.

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  • 5/2 Week: This weekly method involves eating normally for five days out of the week, then eating 500 calories or less for the other two days. For example, you can eat normally with friends and family over the weekend, then cut down to 500 calories on Monday, eat normally Tuesday, Wednesday, and Thursday, then eat 500 calories on Friday. Or pick two non-consecutive days that work the best for you.

 

  • Eat-Stop-Eat: Fast for 24 hours once or twice a week. For example, eat dinner one night then the next day, possibly when you have an extremely busy schedule, fast until dinner time. Just make sure you spread out the days when you’re fasting.

 

  • Spontaneous Meal Skipping: Listen to your body. If you’re not hungry, don’t eat. Or if you have a really busy day, one where you normally eat junk food because you feel like you should eat SOMETHING, just don’t. Let your body have a rest instead.

 

WHAT ARE THE ADVANTAGES?

  •  You’ll probably lose weight. Most likely, you won’t eat as many calories as you previously were. Remember, though, that what you eat is now even more important—make sure the calories you are eating provide your body with the nutrients it needs.

  •  It’s easier than dieting. It’s hard to switch to “diet” foods, and after a while, many people revert back to what they were eating and enjoying before they started their diet. If you’re fasting intermittently, there’s no need to change what you eat or buy any special foods. You don’t deprive yourself of your favorite foods; you just plan when to eat them.

  • It makes your life easier. If you skip one meal each day or even fast for 24 hours, you have a lot less meal planning, shopping, and cooking to do.

  • It can help you live longer. Restricting calories is believed to lengthen life span. But who wants to starve? Intermittent fasting activates some of the same body processes that happen with calorie restriction, so you get many of the same benefits without the misery.

Here are some of the processes that your body can focus on while it’s not digesting food:

  •  Hormone functions: For example, the levels of human growth hormone (HGH) in the body skyrocket when fasting. This can help with fat loss and muscle gain and many other bodily functions.

  •  Insulin levels: Insulin sensitivity improves while you’re fasting and your insulin levels drop. This may make stored body fat more accessible.

  • Cell repair: Your body has time to focus on cell repair processes, such as digesting and removing old, non-functioning protein build up.

  • Gene expression: Changes happen in your genes, especially the ones that are related to longevity and immune system function.

WHO SHOULDN’T TRY IT?

Intermittent fasting isn’t for everyone. Some reasons to NOT try it are as follows:

  • Blood sugar medications. If you take anything that regulates your blood sugar levels, like insulin or metformin, you need to eat regularly so your blood sugar doesn’t fall too low—a dangerous and life-threatening situation.

  • Eating disorders. Anyone who has any kind of history of or tendency toward anorexia or bulimia should avoid this type of eating as it could trigger a flare up.

  • Pregnant or planning to be pregnant. Women in this stage of life should focus on getting good nutrition all day every day.

  • Medications that need to be taken with food. It’s possible that you can use some butter or coconut oil to help avoid the discomfort and stomach upset that come when you take some medications on an empty stomach. It’s best to check with your doctor, though, before trying intermittent fasting with these types of medications.

TIPS AND TRICKS TO MAKE IT WORK FOR YOU!

  • Keep it healthful. Your body still needs a balanced intake of protein, carbs, and fats to keep you well and functioning correctly. You might need to work even harder at getting those nutrients into your body in a shorter period of scheduled eating time.

  • Don’t stop drinking. While you’re fasting, keep drinking water and other non-calorie fluids, like coffee or tea.

  • Work up to it. You may want to start by working on eating a healthful, balanced diet. When that is working for you, consider some intermittent fasting. Start with one day a week or even one day each month, and work your way into it. Or start by fasting 12 hours, then 13, then work your way up to 18.

  • Try it once. Once you get over the mental barrier and realize that you really aren’t going to die if you don’t eat on the schedule you’re used to, it’s all downhill from there.

  • Give it a little time. You probably eat about the same time every day—it’s a habit. Not eating can be a habit, too. Give yourself some time to adjust to changing your behavior.

  • Remember, it’s just a sensation. Hunger comes and goes. Sometimes you feel hungry because you’re used to eating at a certain time. Sometimes you feel hungry when really you’re just thirsty. And sometimes you’re hungry because you always eat during a certain activity. Acknowledge the feeling and move through it. After about three weeks, people generally aren’t hungry on fasting days.

  • Despite what cereal manufacturers have been telling you, you can get by without eating breakfast! As long as you make sure you are eating a balanced diet when you do eat, intermittent fasting can be good for you. If you think it might be for you, ease into it and enjoy the benefits of calorie limitation without feeling deprived.

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