Best Future You – Harnessing Your Body’s Biochemistry to Achieve Balance in Body, Mind, and Spirit
My 13th book, Best Future You, is out!
Over the next several weeks, I’ll be posting excerpts from the book and blogging frequently about the main concept in the book – which is the idea of harnessing your body’s internal cellular biochemistry to achieve true balance in body, mind, and spirit – and in doing so, help you to become your “Best Future You” in terms of how you look, how you feel, and how you perform on every level.
Chapter 6 – Feel Your Best
Lifestyle Tips to Pump Up Your Energy
1. Mange electronic interruptions: beeps, buzzes and other sounds add an annoying level of stress – be sure to avoid blue-light electronics one hour before bed
2. Recreate to re-create; Allow yourself to decompress Know when to go hard and ease off.
- Take a full day off each week: no work or thought of work
- Get a massage
- Take a bath or yoga class
- Read a “trashy” novel
3. Improve sleep quality; get 7-8 hours a night
- Inadequate sleep is associated with heart disease, diabetes, and obesity, among other chronic diseases.
- Recent investigations have helped prove that eight hours a night is optimum for cellular rejuvenation, and yet, according to one study, 71 percent of Americans get less than that—and are sleep deprived.
- Most Americans get an average of 5-6 hours of sleep per night – enough of a sleep deprivation that it increases cortisol (by 50%) – interferes with blood sugar – increases appetite for junk food – and accelerates belly fat gain (risk factor for diabetes).
Nutrition: Eat for Energy
1. Eat healthy omega 3s. Omega 3s have been research to increase energy and support your mood, reduce inflammation (fatty fish, nuts and seeds)
2. Eat balanced antioxidants: Brightly colored fruit and veggies reduce oxidation (cellular damage and accelerated aging)
3. Avoid refined carbs, sugar and processed foods (these cause inflammation and glycation and lead to destruction of collagen and elastin)
Exercise: Workout for Body and Brain
1. Duke University researchers have reported 30 minutes of exercise 3-4 days a week is more effective than prescription antidepressants for relieving anxiety and depression
2. Exercise increases production of BDNF (brain-derived neurotrophic factor) which encourages the growth and function of brain cells
3. Exercise induces the CDR pathways inside of all cells to improve “cellular housekeeping” and cellular energy metabolism
Energy-improving dietary supplements
1. Elevate levels of NAD (nicotinamide adenine dinucleotide) to improve cellular metabolism and mitochondrial function. Supplementing with nicotinamide ribosome (NR) has been shown to increase NAD levels and stimulate creation of new mitochondria.
2. Boost your brain’s blood flow with flavonoids (proanthocyanidins from pine bark extract, quercetin from apples/onions, catechins from green tea)
3. Improve brain cell (neurons) communication with smart foods – obtained from foods and supplements (omega 3s from fish, theanine from green tea, B-vitamins from whole grains)
Thanks for reading – be sure to tune in for the next installment where I’ll dig deeper into some of the most effective supplements for delivering a “Multi-Dimensional Approach to Supporting Energy.”