Revolutionize Your Well-being: Back to Basics
As I celebrate another year around the sun, I find myself reflecting on the journey that has brought me to where I am today. Gratitude fills my heart for the experiences and individuals who have enriched my life. Amidst this reflection, I am compelled to share the fundamental principles of health that have guided me and transformed my well-being over time. Spoiler the insight I will provide has nothing to do with extensive lab tests, supplements, or coming and going trends. Although I understand there is a time and place for all of these, nailing the foundations will be transformative itself.
Tip number one: Enhance digestion
First and foremost, let's address the cornerstone of health: digestion optimization. You don't need fancy supplements or radical dietary shifts to enhance digestion. Simple practices can make a significant difference.
Begin each meal with three intentional breaths, allowing yourself to enter a state of rest and digest. This moment of calm and relaxation activates your parasympathetic nervous system, necessary for optimal digestion and the production of digestive enzymes (required to break down your food).
Put your fork down between bites, savoring and slowing each moment and allowing your digestive system ample time to process.
Eliminate distractions like phones or screens, fostering mindful eating and connection with your body's signals of fullness.
Chew thoroughly and sip water sparingly to avoid bloating and optimize nutrient absorption. Not chewing enough will require more work from your stomach and small intestine to parse the food into small enough particles to extract nutrients. Chugging water will dilute the value of the food as well.
Tip number two: Balance your blood sugar
This crucial aspect of health doesn't necessarily require expensive gadgets like a continuous glucose monitor (CGM). If you can afford a CGM then it is a great tool but not always necessary. The goal is to ensure that your glucose levels rise and fall steadily, rather than experiencing a sudden spike. By following a few practical tips, you can regulate your blood sugar effectively.
Prioritize vegetables, followed by protein and healthy fats, then starchy carbs in your meals. This sequence facilitates a gradual release of sugar into your bloodstream, preventing sudden spikes and crashes. If you're enjoying a meal of steak and potatoes with a side salad drizzled with olive oil, opt to begin with the salad, followed by the steak, and finally the potato. As the Glucose Goddess aptly describes it, the fiber found in vegetables acts like a mesh, slowing the release of sugar into your bloodstream.
Aim for adequate protein at breakfast, around 30 grams, to stabilize blood sugar levels and promote satiety. This might involve enjoying eggs with a side of sausage or even having leftovers from dinner for breakfast. After all, who says you can't change the breakfast norms and indulge in a dinner-inspired meal in the morning?
Curious about the benefits of apple cider vinegar? Consider incorporating apple cider vinegar before meals to support a more controlled glucose response.
Prioritize movement after meals whenever possible. Ever felt the post-lunch slump at work? Combat it with a quick 10-minute walk or simply find a quiet corner to engage in some light exercises like squats, lunges, stretches, or any movement that invigorates your body.
Tip number three: Strength training for longevity
Finally, let's explore the importance of strength training for longevity—a key component of a comprehensive health regimen. While the prospect of embarking on a strength training journey may seem daunting, especially for those without access to gym memberships or personal trainers, the truth is that it's more accessible than you might think.
Bodyweight exercises such as squats, lunges, and push-ups can lay the foundation for strength development, requiring minimal equipment and space.
Leveraging online resources and social media platforms can provide valuable guidance and support as you embark on your strength training journey.
Determine your max reps, then add 2-3 more. Aim to perform these exercises 3-4 times per week. As you progress, consider incorporating weights like dumbbells or ankle weights when the exercises become too easy.
Keep track in an app or notebook to watch as you progress.
Consistency is key rather than perfection; commit to regular strength training sessions to reap the myriad benefits, including increased muscle mass, enhanced metabolism, improved blood sugar, and improved overall health.
As I look ahead to the coming year, I am excited to continue building upon these foundational principles of health and to support others on their journey to holistic well-being. Remember, while it's natural to be drawn to the latest health trends and innovations, it's often the timeless practices rooted in simplicity that yield the most profound results. Here's to another year of growth, vitality, and fulfillment on our collective journey toward optimal health!
With love and support,
Isabella
