4 Things I Wish Everyone Did For Their Health
~ 5min read
Health secrets have always been a hot topic in society. Whether it’s quick ways to lose weight or “biohacking” tips for performance, anti-aging, and vitality. Some are based on reality and others are based on selling you something.
While there are MANY positive habits you can build that benefit your health, here are 4 things I wish EVERYONE did for their health based on my 12 years’ experience in health and fitness.
1. No Caffeine
I'm not about to say caffeine is bad for you, or that it gives you cancer, or that it ruins your kidneys or anything like that. The main reason I advocate for no caffeine is because most people become dependent on it to function at the level they WANT to, when you don't (and shouldn't) NEED caffeine to do so. If you optimize your sleep via nutrition and sleep hygiene. You will not need caffeine. You'll feel great without it. And then as the occasional treat, you'll feel THAT MUCH MORE FUN. But if you’re a caffeine fiend - do you really want to be dependent on coffee or energy drinks to feel “okay?”
All caffeine does is block the sensation of being tired. It does not "give" you energy. The more I learn in this field the more averse I am to covering up and can easily disrupt your sleep. You wake up tired and the cycle repeats. Try no caffeine for a month and see what happens. Or don't.
I have decaf coffee every day (Spencer’s Coffee in Bowling Green has THE BEST decaf bean I've ever tasted). Then on big days where I want off-the-wall energy - I opt for that Dirty Chai (Chai latte with a shot of espresso).
2. Ice Baths
Before you freak out - chillllll. I used to think "NO WAY would I ever willingly hop into some ice." Now I'm telling you it is AMAZING. And for the research junkies, yes, there is a multitude of evidence that cold exposure can help anything from skin issues and lethargy to immune system efficiency, anxiety, and depression. Check out the Huberman Lab Podcast for some great episodes on the subject. I have suggested to some clients that they start doing cold shower intervals to help with their muscle and joint aches as well, with great results. It is gaining in popularity and is a natural (and relatively low-cost) tool to improve your mental and physical health.
3. No Sugar for 4 Weeks
In this context I am talking about added sugars, such as in candy and dessert. And I say "for 4 weeks" because no one needs to ban sugar from their life forever, but ending your dependence on sugar is life-changing. You'll never realize how much you use sugar to escape feelings, tasks, and discomfort until you go cold turkey, deal with your stress, and start recalibrating your body's true hunger cues. Then, you'll be able to curb the cravings so much easier, which will have lasting benefits on your mental and physical health.
Sugar is a Sympathetic Nervous System (SNS) trigger. The SNS is the “fight and flight” side of your nervous system. You want the SNS to be more active when you are doing physical tasks. However, constantly innervating the SNS with food when you don’t need to can lead to excessive stress, mood issues, sleep problems, and more.
The opposite part of the nervous system is called the Parasympathetic Nervous System (PNS). This used to be called the “rest and digest” side, but now we call it the “flow and freeze” side because we can be in a Parasympathetic state even if we’re not “resting.” We want the PNS to be more active when we sleep. People often have sweets at night, which causes conflict because we are telling the body to elevate its state, but also trying to lie down and sleep. This is the primary reason we advocate for not eating any carbs at night at all.
The sugars that are “okay” in this regimen are fruits and veggies. Why this is okay goes a bit beyond the scope of this blog for now. This Huberman Lab Podcast discusses it at length and provides even more scientific evidence that added sugar is very dysfunctional for the human body.
For someone like me with ADHD and trends towards being anxious - sugar affects them more intensely than others. I can't focus, I can get easily irritated, and I'll feel like crap. People like me are also the people who gravitate towards sugar the most! We want to feel comforted and energized and sugar does that - temporarily. But the gut and nervous system effects are not worth it.
I want everyone to see if they CAN go 4 weeks with no added sugar. And that includes artificial sweeteners!
4. Walks Outside at Least 3 Times Per Week
People really underestimate the benefits of walking, especially walking outside, enjoying your environment, and connecting with nature. Even for people with excellent cardiovascular fitness, walks can be beneficial mentally and physically. For people lacking in cardiovascular fitness, walks become an extremely important training tool in addition to the mental health benefits.
Walking at a decent clip outside gets the heart rate up, sure, but it also provides a moment for active meditation, “being present,” or gaining clarity; whatever description resonates with you best. Regardless of your outlook on the spiritual - a connection with the environment is proven to be an essential pillar of health and wellness.
We use Disney December, a format invented by Strongfit, to provide some invigorating constraints to what is sometimes deemed a boring and low-effort activity. Here are the parameters:
Walk at a pace that puts your heart rate around 120 beats per minute (BPM)
Listen to high frequency music (428 Hz or higher - Disney music falls underneath this category which is how it got its name)
Nasal breathing only (inhale and exhale through the nose)
No negative thoughts (try to stay in a positive state of mind, not worrying about what you need to do next)
While I could never actually pick just 4 things everyone NEEDS to be doing, I picked these 4 for these blogs because more people are not partaking in these habits. I have personally done all four of these. I drink decaf 95% of the time. I expose myself to cold (showers and ice baths) not as often as I should, but still reap the benefits. I limit my sugar intake (to specific times and circumstances) and have gone weeks without any and didn’t lose the will to live. I make sure I spend time outside and my hobbies naturally accrue a lot of walking. Besides the obvious nutrition and exercise habits we all need, these are my four “hacks” that I really, REALLY want you all to try. Do it or don’t.
