Lifestyle
In this section I will post different TIPS and VIDEOS with how to get more healthy and how to exercise in some cases to help your body burn some of that extra fat.
Top Health Tips – 31st March 2025
Here are the Top 10 Healthy Lifestyle Tips to stay healthy, including what to eat and how to start your day to boost energy and metabolism.
- Start Your Day with Hydration
- Why: Overnight dehydration slows metabolism; water kickstarts it.
- How: Drink 16-20 oz (500-600 ml) of water first thing in the morning, optionally with a squeeze of lemon for vitamin C and digestion support.
- Boost: Add a pinch of Himalayan salt for electrolytes if you’re active early.
- Eat a Protein-Rich Breakfast
- Why: Protein stabilizes blood sugar and boosts metabolism via the thermic effect of food.
- What: Opt for 20-30g of protein, e.g., Greek yogurt with nuts, scrambled eggs with spinach, or a protein smoothie with whey and berries.
- Tip: Pair with complex carbs like oats for sustained energy.
- Incorporate Morning Movement
- Why: Exercise increases energy and primes your metabolism.
- How: Try 10-15 minutes of activity, brisk walking, yoga, or bodyweight exercises (e.g., squats, push-ups).
- Boost: Do it outdoors for sunlight to regulate your circadian rhythm.
- Prioritize Whole Foods Over Processed
- Why: Whole foods provide nutrients without inflammatory additives.
- What: Focus on lean meats, fish, vegetables, fruits, nuts, seeds, and whole grains like quinoa or brown rice.
- Tip: Aim for 80% of your diet from whole sources.
- Boost Metabolism with Spicy Foods
- Why: Capsaicin in chili peppers increases calorie burn and fat oxidation.
- What: Add cayenne, chili flakes, or fresh peppers to eggs, soups, or roasted veggies.
- Start: Sprinkle a small amount into your morning meal for a gentle kick.
- Get 7-9 Hours of Quality Sleep
- Why: Sleep regulates hunger hormones (ghrelin, leptin) and energy levels.
- How: Stick to a consistent bedtime, avoid screens 1 hour before sleep, and keep your room cool (65°F/18°C).
- Boost: A quick pre-bed stretch can enhance relaxation.
- Eat Fiber to Stay Full and Energized
- Why: Fiber slows digestion, stabilizes energy, and feeds gut bacteria.
- What: Aim for 25-35g daily, chia seeds (in smoothies), broccoli, apples, or lentils.
- Start: Add 1-2 tbsp of flaxseeds to your breakfast.
- Limit Sugar and Refined Carbs
- Why: They spike blood sugar, leading to energy crashes and fat storage.
- What: Swap sodas, white bread, and pastries for natural sweeteners (honey, dates) or low-GI carbs (sweet potatoes).
- Tip: Check labels, aim for under 5g added sugar per serving.
- Stay Active Throughout the Day
- Why: Sitting too long slows metabolism and circulation.
- How: Stand or walk for 5 minutes every hour; take stairs over elevators.
- Boost: A midday 20-minute walk can burn extra calories and lift mood.
- Manage Stress with Mindfulness
- Why: Chronic stress raises cortisol, which can slow metabolism and increase cravings.
- How: Practice 5-10 minutes of deep breathing, meditation, or journaling daily.
- Start: Begin your day with a 2-minute gratitude list to set a positive tone.
Morning Routine to Boost Energy & Metabolism
- 6:30 AM: Wake up, drink water with lemon.
- 6:45 AM: 10-minute stretch or walk (sunlight if possible).
- 7:00 AM: Breakfast—e.g., 2 eggs, avocado, whole-grain toast, and a sprinkle of chili flakes.
- 7:30 AM: Sip green tea or black coffee (no sugar) for a metabolism boost via caffeine and antioxidants.
What to Eat Daily
- Breakfast: Protein (eggs, yogurt) + fiber (berries, oats).
- Lunch: Lean protein (chicken, tofu) + veggies (kale, carrots) + healthy fat (olive oil).
- Dinner: Fatty fish (salmon) or legumes + steamed greens + quinoa.
- Snacks: Nuts, apple with almond butter, or celery with hummus.
These tips blend nutrition, movement, and habits to promote a vibrant, healthy lifestyle.
You don’t have to be ashamed; we have all been there, and it’s important to feel awesome with your body.
It’s important for all of us to get checked out for this every 12 months.
• With prediabetes, your blood sugars are around 100-125, with an A1C of 5.7-6.4%.
• With diabetes, your blood sugars are 126 and greater, with an A1C of 6.5% or greater.
It’s a known fact that 90% of the people that get Diabetes don’t find out until they are at Full Blown Diabetes. By testing our blood every 12 months it will help us determine where we stand with the Sugar Levels in our blood stream.
One Tea Spoon of sugar has 80mg and the average american consumes around 31 tea spoons of sugar a day from sweets, soda and other carbs that contain sugars.
The Pancreas works hard to create insulin to keep the sugar levels down but at one point your body becomes insulin resistant and that’s when your sugar levels starts to go up and will turn some of that sugar into cholesterol
Too much cholesterol in the blood stream can create blockages and eventually leading to Heart and Circulatory Diseases.
Our body considers excess sugar a danger and that can damage the inside of the arteries ( blood vessels that distribute oxygen-rich blood to your entire body).
We should cut the high carbohydrates and the frequent eating because that will cause the pancreas to release high ammount of insulin
High level of insulin is also very toxic to the body because it causes insulin resistance
You should:
–Eat a wide range of foods – including fruit, vegetables and some starchy foods like pasta
-Keep sugar, fat and salt to a minimum
-Eat breakfast, lunch and dinner every day – do not skip meals
-If you need to change your diet, it might be easier to make small changes every week.
Here are a few signs of Insulin Resistance:
1. Frequent Urination
2. Memory loss or lack of concentration
3. Hungry all the time
4. Craving at night for any food.
5. Tired after having a meal
6. Tingling feet or hands
After 10 – 15 years of insulin resistance the sugar levels will start to go up and turn into Full Blown Diabetes.
It’s a known fact that aprox 99% of the people don’t know that they have insulin resistance.
A good way to start avoiding this is to cut down the carbohydrates and start a intermittent fasting
What is intermittent fasting? Once you have your last meal at let’s say 6 PM then for 16 hours
you don’t eat anything to allow the body to consume the resources in your body and after that it will consume the fat to give you more clean energy.
Because of these changes in hormones, Short-Term Fasting may increase your metabolic rate by 3% to 14%
By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation
Intermittent Fasting can reduce insulin resistance and thus lowering the blood sugar by 3 – 6% and fasting insulin levels by 20 – 31%, which should protect against Type 2 Diabetes
Intermittent fasting may reduce Cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance, all these risk factors that can cause heart disease
Intermittent fasting can even increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease
The Magic of Morning Hydration: Why Water Is Your Secret Weapon
You wake up, stumble to the kitchen, and reach for coffee. Sound familiar? Hold that thought—before you caffeinate, consider this: a simple glass of water might be the real MVP of your morning. Hydration isn’t just about quenching thirst; it’s a powerhouse habit that can transform your health, boost your energy, and even help you live longer. Let’s explore why starting your day with water is a game-changer.
1. Reboot Your Body After Sleep
While you’re snoozing, your body’s busy repairing itself—but it’s not getting any fluids for 6-8 hours. By morning, you’re naturally dehydrated. A 2019 study from the Journal of Clinical Medicine found that even mild dehydration can tank your energy, muddle your focus, and leave you feeling blah. Drinking water first thing replenishes what you’ve lost, kickstarting your metabolism and waking up every cell in your body. Think of it as hitting the reset button!
- Pro tip: Keep a glass or bottle by your bed so it’s the first thing you see. Add a slice of cucumber or lemon for a refreshing twist—your taste buds will thank you.
2. Supercharge Your Brain
Your brain is about 75% water, so it’s no surprise that hydration keeps it humming. Research from the British Journal of Nutrition shows that proper hydration improves concentration, mood, and memory. In one study, dehydrated folks scored lower on cognitive tests—yikes! A morning glass of water can clear the fog, helping you tackle your day with sharper focus. Want to crush that to-do list? Hydrate first.
3. Boost Your Metabolism and Digestion
Here’s a fun fact: drinking water can rev up your calorie-burning engine. A study in the Journal of Clinical Endocrinology & Metabolism found that drinking 500ml (about 17 ounces) of water increases metabolic rate by up to 30% for about an hour. That’s free energy! Plus, hydration gets your digestive system moving, easing bloating and setting the stage for better nutrient absorption from breakfast. Pair it with fiber-rich foods like oats or fruit, and you’ve got a winning combo.
4. Fight Aging from the Inside Out
Want glowing skin and a youthful vibe? Water’s got you covered. Chronic dehydration stresses your body, leading to inflammation—a key player in aging and diseases like heart trouble or diabetes. The American Journal of Public Health ties good hydration to lower risks of these conditions. Plus, it keeps your skin plump and elastic—say hello to fewer fine lines! A morning hydration habit is like an anti-aging elixir you can sip for free.
5. Support Your Heart and Muscles
Your heart works hard to pump blood, and it needs water to do it efficiently. Studies from the American Heart Association show that staying hydrated reduces strain on your cardiovascular system, lowering the risk of heart issues over time. And for those simple morning exercises? Hydrated muscles are less prone to cramps and fatigue, so your stretches or squats feel smoother and more effective.
How Much and When?
Aim for 16-20 ounces (about 2-2.5 cups) of water within the first hour of waking up. Room temp or slightly cool works best—ice-cold can shock your system. Sip it slowly while you’re getting ready, and watch how it transforms your morning vibe.
Make It Fun!
Hydration doesn’t have to be boring. Infuse your water with berries, mint, or a splash of citrus for flavor. Feeling fancy? Try a splash of coconut water for natural electrolytes. The goal is to make it a habit you enjoy, not a chore.
The Longevity Link
Scientists are clear: hydration is a cornerstone of a longer, healthier life. A 2023 National Institutes of Health study found that well-hydrated adults had lower biomarkers of aging—like better kidney function and less inflammation—compared to their parched peers. It’s not just about surviving the day; it’s about thriving for years to come.
Your Hydration Challenge
Tomorrow morning, before you do anything else, pour yourself a glass of water. Notice how it feels—refreshed? Energized? That’s your body saying “thank you.” Stick with it, and you’re not just hydrating—you’re building a foundation for a healthier, happier, longer life. Cheers to that!
