ANTIOXIDANTS
According to Dr. Mark Hyman:
CoQ10 is necessary for energy production by mitochondria, and its levels begin to decline after age 30. It is also a powerful antioxidant.
Alpha-lipoic acid (ALA) is a powerful antioxidant that helps neutralize free radicals, promotes fuel production in muscle mitochondria, and helps stabilize blood sugar levels.
Colorful fruits and vegetables are excellent sources of antioxidants, polyphenols, and other phytonutrients. That's why nutritionists often recommend following a "rainbow diet" consisting of real foods of every color to ensure you're getting a wide range of vitamins, nutrients, and antioxidants.
Many spices are rich in antioxidants, including ginger, rosemary, turmeric, and oregano.
Green tea is loaded with antioxidants and helps stimulate the production of detoxifying enzymes.
BATH BOMB?
No! According to Dr. Daniel Pompa, they're massive chemical bombs, mostly perfumes and dyes, some made in those cheap perfume factories everyone buys, with neurotoxins and hormone disruptors. Worse still, once you get in the tub, you smell it all over the house. And since it's hot water, the fragrance penetrates directly into the skin and bloodstream. What you want instead: pure essential oils that provide the scent and the effect.
CALCIUM (FOOD)
Dr. Mark Hyman lists some foods that contain more calcium than milk:
- Sesame seeds: 1/4 cup = 351 mg
- Sardines (with bones) = 1 3 3/4 ounce can = 351 mg
- Rapeseed leaves: 1 cup = 268 mg
- Spinach: 1 cup = 245 mg
- Turnip Greens: 1 cup = 197 mg
SKIN CANCER
According to Dr. Daniel Pompa, just spending time in the sun isn't enough to get melanoma, whether basal cell or squamous cell.
It is a fact that people who spend more time outdoors, in the sun or not, develop more cancers.
Studies show that diet is also a factor (bad fats like rancid omega-6s, when accumulated, cause oxidation in skin cells which, when irradiated with UVA rays, can cause cancer). You have to read the ingredients and get rid of these rancid seed oils.
VITAMIN DEFICIENCY - 5 THAT ARE REAL
Five very real deficiencies according to Dr. Daniel Pompa:
1. Iodine (free soil)
2. Magnesium (deficient soil)
3. Vitamin B12 (link with the microbiota)
4. Vitamin D – because people cover themselves in sunscreen and don’t go out in the sun
5. Vitamin K2 - Why? Because people don't eat high-fat, grass-fed animal foods because that's where vitamin K2 comes from.
BRAIN & FOOD
According to Dr. Mark Hyman, the link between diet and brain health is profound. Diet plays a role in everything. Depression, anxiety, dementia, behavioral problems, violence, or simple brain fog are all linked to our diet.
Age has nothing to do with why you're out of shape, according to Dr. James DiNicolantonio; it's our mindset that's the problem. Convince the mind and the body will follow.
Fitness is 95% mental, 5% physical.
Repair your mind, repair your body.
The most unknown medical tools:
1. Fasting
2. Sunlight
3. Sleep
4. Nature
5. Real food
6. Exercise
7. Heat/cold
8. Salt
9. Magnesium
10. Grounding
11. Meditation
12. Laughter
CREATINE
What people think she does: Muscle strength
Which it also does, according to Dr. DiNicolantonio:
- Energy production
- Improves cognition
- Promotes brain function
- Improves memory
- Provides neuroprotection
- Reduces muscle wasting
- Help with injury rehabilitation
- Stimulates work capacity
- Increases anabolic hormones
- Improves cell hydration
- Reduces myostatin
- Boosts performance
- Reduces blood sugar levels
- Promotes methylation
- Improves bone density
FIBERS
For Dr. Hyman, fiber is one of his favorite foods for gut health. He mentions aiming for at least 25 grams of fiber per day.
HAPPINESS HORMONES
How to stimulate them according to Dr. James DiNicolantonio:
- ENDORPHINS - Physical exercise (especially running)
- DOPAMINE - Listen to music
- SEROTONIN - Go outside and expose yourself to the sun
-
OXYTOCIN - Physical condition
IODINE
Iodine is by far the number one nutrient for you and your children, according to Dr. Daniel Pompa. Do you know why?
- We use chemicals that deplete our soils of minerals. Iodine is almost nonexistent today.
- Iodine is absolutely necessary for energy, brain health and hormonal health, it affects IQ, is linked to hormonal problems, and of course thyroid problems which have exploded in the last 20 years.
- A combination of iodine and iodide, because they work a little differently, is key, especially for thyroid health.
ANTI-BLUE LIGHT GLASSES
Dr. Daniel Pompa points out that blue light (from screens and even fluorescent lamps) depletes melatonin. 1 It affects sleep (so avoid it at least one hour before bed).
The mistake: wearing glasses outside during the day. We need blue light, especially when it comes from the sun's full spectrum. It wakes us up and energizes us. Fluorescent lights all day in an office are unbalanced. You could wear them in an office during the day, but not outside.
1. Shechter A, Kim EW, St-Onge MP, Westwood AJ. Blocking nocturnal blue light for insomnia: A randomized controlled trial. J Psychiatr Res. 2018 Jan; 96:196-202. doi: 10.1016/j.jpsychires.2017.10.015. Epub 2017 Oct 21. PMID: 29101797; PMCID: PMC5703049.
MAGNESIUM
According to Dr. James DiNicolantonio, magnesium is a miracle mineral.
He describes the benefits of magnesium as follows:
- Lowers blood pressure
- Reduces kidney stones
- Improves arrhythmias
- Increases energy
- Reduces muscle cramps
- Improves headaches
- Strengthens the heart
- Makes your brain smarter
- It is an anti-aging product
- Improves sleep and stress
- Cognition and concentration
- Improves exercise performance
- Improves blood sugar levels
- Taking magnesium is like aging backwards.
He also adds this:
- Vitamin D is important for the proper functioning of the immune system.
- Vitamin D is activated by magnesium.
- Vitamin D does not work without magnesium.
- Remember this when taking your vitamin D.
According to Dr. Mark Hyman, our cells need magnesium to produce energy, stabilize membranes, help muscles relax, and carry out hundreds of other chemical reactions.
He cites a study that showed that people who consumed more than 550 mg of magnesium per day had less age-related brain shrinkage, leading researchers to propose that getting more magnesium in our diets could protect us from neurodegenerative diseases and cognitive decline as we reach our forties.
MALNUTRITION - 3 SIGNS
According to Dr. Daniel Pompa:
Can't lose weight anymore? You might be suffering from malnutrition.
2. Decayed teeth or gum problems? You could be suffering from malnutrition.
3. Suddenly, strange injuries you've never had before (knee, shoulder, wrist...). You're probably suffering from malnutrition.
MELATONIN
According to our specialist: Melatonin - Can you get used to it?
With Melatonin, there is no feedback cycle like there is with hormones, for example.
In the case of hormones: the body secretes a hormone, receptors tell the body that it has produced enough, and it stops or reduces production. This is not the case for melatonin.
Melatonin has cycles that are associated with circadian cycles, among other things depending on light.
For example, exposure to the sun during the day increases the production of melatonin in the evening.
We don't have any receptors telling our bodies that we've produced too much of it (unlike hormones), so the notion that the body will become lazy in its melatonin production if we take it every day doesn't work.
Conversely, supraphysiological dosages (much higher than what we produce naturally) will stimulate repair mechanisms.
Melatonin and children
For a child who does not sleep, this is the least bad solution since melatonin is safe.
The problem with Melatonin is not the substance itself, but the fact that you give a child a pill and thus create a reflex that is difficult to break, this addiction to a pill.
However, for some children, the answer to sleep problems will be melatonin, especially for a child with ADHD.
According to Dr. Mark Hyman:
- Melatonin is a hormone produced in response to darkness and controlled by norepinephrine.
- It is part of the parasympathetic nervous system "rest and digest."
- It helps the body feel sleepy, fall asleep, and stay asleep.
- It is also a powerful antioxidant that has many implications for general health.
- Sleep hygiene can help increase melatonin levels, and dietary supplements can be helpful, but you should always work with a specialist.
NATURAL HEALTH PRODUCTS
The 3 families of natural health products : Nutrition concentrate, medicinal plants and specific substances (such as coenzyme Q10).
Nutritional concentrates
- Vitamins
- Minerals
- Amino acids
- Fatty acids (omega 3)
- Other substances (CoQ10)
•Correct deficiencies vs. pharmacological doses
•Phytotherapy and other specific tools
•Right product(s) in the right dosage for the right person.
REDUCE BIOLOGICAL AGING
According to Dr. Mark Hyman, we can't avoid aging, but we can reduce biological aging, the internal process that creates all the symptoms of the disease we call aging.
This means that we can be ahead of our chronological age and ahead of our internal age.
He mentions that excess belly fat, or visceral fat around the organs, is the number one cause of aging.
This excess promotes inflammation, increases the risk of blood clots, alters hormones and brain chemistry, and much more. It's a recipe for disaster for the body.
DAILY ROUTINE
Suggestions from Dr. James DiNicolantonio:
- Hydrate yourself as soon as you wake up.
- Whenever you feel stressed, run.
- As soon as you feel tired, get some sun.
- As soon as you feel down, get some sun.
- As soon as you feel tired, wake up.
- Whenever you doubt yourself, meditate.
- As soon as you feel angry, lift weights.
SALT & ELECTROLYTES
If hunger strikes during intermittent fasting, Dr. James DiNicolantonio mentions drinking salt water and electrolytes , as this will eliminate your hunger.
The best way to gain muscle faster:
- Creatine + whey + carbohydrates
- Lift weights 3-5x/week
- Eat 30-50g of protein 3-4/day
- Sleep 7 to 8 hours
- Slight calorie surplus
Drink salt water and electrolytes - Lift heavier weights or do more repetitions per week
He also adds this:
- If we eat too much salt, we will simply urinate it out.
- If we eat too much sugar, blood sugar and insulin levels will increase, leading to salt retention.
- You should never blame salt for what sugar does.
SLEEP
Dr. Mark Hyman gives tips for staying asleep all night:
- Expose yourself to the sun in the morning.
- Avoid blue light at night.
- Avoid eating two hours before going to bed.
- Ensure the room temperature is cooler.
- Consider taking supplements such as GABA, magnesium, or L-theanine.
- Avoid alcohol 3 hours before bedtime.
Leave a comment