The new year is here, and we will be bombarded with detox diets, intense workout plans and other ideas how to make 2019 your healthiest year yet. I think 2019 will be the year we all chill a bit more and dig deeper into what actually works for our individual biology! Below are my best tips for a healthier new year!
See the light
Use light for good not evil. We all know we need to wear sunglasses to block the sun, but we can also use blue blocker glasses like @Truedark or Gunnar Optiks to improve sleep. Light can also be used for good. Get outside and get sunlight before 10 am to reset your circadian rhythm and get your Vitamin D. Red light therapy in products like joovv are now being used to help with inflammation, recovery and increase testosterone.
Get in touch with the ground. The theory is that we have a positive charge and the ground has a negative electrical charge. This allows us to get back to neutral. Some believe in using earthing mats to dissipate the EMF from their computer. The best way to do it is to walk on the beach or outside barefoot. If you can’t do it there are many mats and shoes that can help.
Breathing exercises can help with sleep, controlling your heart rate variability and reduce stress. Focus on it for a few minutes a day, try a breathing exercise, it can improve your cortisol levels massively.
Don’t Eat Anything
You will keep hearing about cleanses and detoxes, that’s January for you! Sometimes going cold turkey can help. Fasting has so many positives including weight loss, improving hormones, and possible anti aging benefits. Prolon which is the fasting mimicking diet decreases calories over 5 days. It has been shown to decrease waist circumference, lower blood pressure, blood sugar, and abdominal fat. Fasting has also been shown to increase stem cells.
Sleep on it
We are realizing more and more sleep is very important. It is when hormones like growth hormone regenerate. Sleep is also when the body heals and allows for muscle growth from working out. Get at least 7 hours of sleep! Try to go to bed the same time everyday. Use a sleep monitor like Whoop or the Oura Ring to monitor how well you are sleeping.
We know overtraining can affect your hormones leading to excess Cortisol and insulin resistance. You can now get the benefits of a full workout with just a 20 minute HIIT session. This can be done with your trainer. Classes such as nova fitness are using electric stimulation to build muscle quicker and target specific muscle groups. Using Blood Flow Restriction Therapy can expedite your muscle gains and cut down your workout time, at hackdfitness using high tech equipment to build muscle.
Feel the Brr
Take a cold shower or jumping in cold pool at gym can help with neuroplasticity and can help increase growth hormone. It can also help decrease inflammation quicker.
Know your data and genetics
You have no excuses now to personalize and maximize your health. With at home lab testing or tests that can be done through your physician. For example, you can find out about your genetic mutations from 23 and me. They can be extremely helpful in personalizing treatments and diet. Realize that your genetics are not your destiny they are not guaranteed and can be changed. Know your hormone levels, vitamin and cholesterol levels to start. This can be done through Dutch test or others .
9. Help your gut and immune system
Your gut is so important to your immune system, brain health and neurotransmitters. There are so many great natural ways to do this. I love Bone Broth, my favorite is brothmasters. Bone Broth has glutamine which is good for muscles and your gut. It also has collagen which is good for skin and muscles. Collostrum can help regulate your immune system. BPC-157 a peptide used from 2 weeks to 3 months can help your gut as well. Studies show how BPC healed stomach ulcers.