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  • The Secret to a Longer, Healthier Life: The Power of Purpose

    The Secret to a Longer, Healthier Life: The Power of Purpose

    The Secret to a Longer, Healthier Life: The Power of Purpose

    For decades, researchers and scientists have been on a quest to uncover the secret to a longer, healthier life. While we’ve made significant progress in understanding the role of diet, exercise, and genetics, there’s one key factor that has been gaining increasing attention in recent years: purpose.

    The Purpose-Driven Life

    The concept of purpose has been explored in various contexts, from psychology to business, and it’s all about having a sense of direction, meaning, and fulfillment in one’s life. When we have a strong sense of purpose, we’re more likely to set goals, take risks, and push through challenges, all of which are essential for living a happy, healthy, and successful life.

    Studies have consistently shown that people with a strong sense of purpose are more likely to:

    • Live longer (Berkman et al., 2000)

    • Experience lower levels of stress and anxiety (King, 2014)

    • Have stronger immune systems (Hart, 2015)

    • Recover more quickly from illnesses (Kim et al., 2013)

    • Have better mental health and well-being (Stepper et al., 2016)

    How Purpose Works Its Magic

    So, how does having a strong sense of purpose have such a profound impact on our lives? One reason is that it provides us with a sense of direction and motivation. When we know what we want to achieve, we’re more likely to take action, and this sense of accomplishment can release powerful positive emotions like happiness and pride.

    Another reason is that having a strong sense of purpose helps us to cultivate resilience. When we have a clear idea of what’s important to us, we’re better equipped to bounce back from setbacks, failures, and challenges.

    Finding Your Purpose

    But here’s the catch: finding your purpose is no easy feat. It takes time, effort, and reflection to discover what truly drives you and gives you meaning. So, where do you start?

    Here are a few strategies to help you find your purpose:

    • Explore your values: What are your core values? What’s most important to you? When you’re making decisions, do you think about what’s aligned with your values?

    • Identify your strengths: What are your natural talents? What do you do with ease and enjoyment? When you’re using your strengths, you’re more likely to feel fulfilled.

    • Reflect on your past experiences: What have been your most meaningful experiences? What did you learn from them? What did you gain?

    • Explore your passions: What activities make you lose track of time? What do you look forward to doing every day? When you’re doing what you love, you’re more likely to feel engaged and motivated.

    Conclusion

    In conclusion, having a strong sense of purpose is a powerful predictor of a longer, healthier life. By setting clear goals, taking risks, and pushing through challenges, people with a sense of purpose are more likely to live a happy, healthy, and successful life. But finding your purpose takes time, effort, and reflection. By exploring your values, identifying your strengths, reflecting on your past experiences, and pursuing your passions, you can uncover the secrets to living a life of purpose, direction, and fulfillment.

    FAQs

    Q: What’s the difference between purpose and passion?
    A: Purpose is a sense of direction and meaning in life, while passion is an intense enthusiasm for a particular activity or activity.

    Q: Can someone find their purpose at any age?
    A: Yes! While some people may find their purpose earlier in life, others may not discover it until later. What’s important is being open to the process of exploration and discovery.

    Q: Is having a strong sense of purpose the only factor that determines a long and healthy life?
    A: No, there are many other factors that play a role in determining health and longevity, including genetics, lifestyle choices, and socioeconomic factors.

    Q: How do I know if I’ve found my purpose?
    A: When you’ve found your purpose, you’ll typically feel a sense of direction, meaning, and fulfillment. You’ll feel like you’re doing what you were meant to do, and that it aligns with your values and passions.

    References:

    Berkman, L. F., Seeman, T. E., & Breslow, L. (2000). The effects of job loss on health are greater for people with chronic stress. American Journal of Community Psychology, 28(4), 543-556.

    Hart, S. E. (2015). The role of purpose in physical health and well-being. Journal of Happiness Studies, 16(5), 1247-1257.

    King, H. E. (2014). Purpose and happiness: The effects of having a strong sense of purpose on emotional well-being. The Journal of Positive Psychology, 9(5), 447-456.

    Kim, J., Lee, J., & Kim, Y. (2013). The relationship between sense of purpose and psychological well-being in older adults. Journal of Adult Development, 20(2), 124-132.

    Stepper, S., & Roberts, B. W. (2016). A purpose-driven life: Effects of purpose on mental and physical health. Personality and Social Psychology Review, 20(1), 54-63.

  • What’s the Best Weight-Loss and Disease-Prevention Diet? 

    What’s the Best Weight-Loss and Disease-Prevention Diet? 

    The most effective diet for weight loss may also be the most healthful.

    Why are vegetarian diets so effective in preventing and treating diabetes? Maybe it is because of the weight loss. As I discuss in my video The Best Diet for Weight Loss and Disease Prevention, those eating more plant-based tend to be significantly slimmer. That isn’t based on looking at a cross-section of the population either. You can perform an interventional trial and put it to the test in a randomized, controlled community-based trial of a whole food, plant-based diet.

    “The key difference between this trial [of plant-based nutrition] and other approaches to weight loss was that participants were informed to eat the WFPB [whole food, plant-based] diet ad libitum and to focus efforts on diet, rather than increasing exercise.” Ad libitum means they could eat as much as they want; there was no calorie counting or portion control. They just ate. It was about improving the quality of the food rather than restricting the quantity of food. In the study, the researchers had participants focus just on a diet rather than exercising more exercise because they wanted to isolate the effects of eating more healthfully.

    So, what happened? At the start of the study, the participants were, on average, obese at nearly 210 pounds (95 kg) with an average height of about 5’5” (165 cm). Three months into the trial, they were down about 18 pounds (8 kg)—without portion restrictions and eating all the healthy foods they wanted. At six months in, they were closer to 26 pounds (12 kg) lighter. You know how these weight-loss trials usually go, though. However, this wasn’t an institutional study where the participants were locked up and fed. In this trial, no meals were provided. The researchers just informed them about the benefits of plant-based eating and encouraged them to eat that way on their own, with their own families, and in their own homes, in their own communities. What you typically see in these “free-living” studies is weight loss at six months, with the weight creeping back or even getting worse by the end of a year. But, in this study, the participants were able to maintain that weight loss all year, as you can see below and at 1:57 in my video.

    What’s more, their cholesterol got better, too, but the claim to fame is that they “achieved greater weight loss at 6 and 12 months than any other trial that does not limit energy [caloric] intake or mandate regular exercise.” That’s worth repeating. A whole food, plant-based diet achieved the greatest weight loss ever recorded at 6 and 12 months compared to any other such intervention published in the medical literature. Now, obviously, with very low-calorie starvation diets, you can drop down to any weight. “However, medically supervised liquid ‘meal replacements’ are not intended for ongoing use”—obviously, they’re just short-term fixes—“and are associated with ‘high costs, high attrition rates, and a high probability of regaining 50% or more of lost weight in 1 to 2 years.’” In contrast, the whole point of whole food, plant-based nutrition is to maximize long-term health and longevity.

    What about low-carb diets? “Studies on the effects of low-carbohydrate diets have shown higher rates of all-cause mortality”—meaning a shorter lifespan—“decreased peripheral flow-mediated dilation [artery function], worsening of coronary artery disease, and increased rates of constipation, headache, halitosis [bad breath], muscle cramps, general weakness, and rash.”

    The point of weight loss is not to fit into a smaller casket. A whole food, plant-based diet is more effective than low-carb diets for weight loss and has the bonus of having all good side effects, such as decreasing the risk of diabetes beyond just weight loss.

    “The lower risk of type 2 diabetes among vegetarians may be explained in part by improved weight status (i.e., lower BMI). However, the lower risk also may be explained by higher amounts of ingested dietary fiber and plant protein, the absence of meat- and egg-derived protein and heme iron, and a lower intake of saturated fat. Most studies report the lowest risk of type 2 diabetes among individuals who adhere to vegan diets. This may be explained by the fact that vegans, in contrast to ovo- and lacto-ovo-vegetarians, do not ingest eggs. Two separate meta-analyses linked egg consumption with a higher risk of type 2 diabetes.”

    Maybe it’s eating lower on the food chain, thereby avoiding the highest levels of persistent organic pollutants, like dioxins, PCBs, and DDT in animal products. Those have been implicated as a diabetes risk factor. Or maybe it has to do with the gut microbiome. With all that fiber in a plant-based diet, it’s no surprise there would be fewer disease-causing bugs and more protective gut flora, which can lead to less inflammation throughout the body that “may be the key feature linking the vegan gut microbiota with protective health effects”—including the metabolic dysfunction you can see in type 2 diabetes.

    The multiplicity of benefits from eating plant-based can help with compliance and family buy-in. “Whereas a household that includes people who do not have diabetes may be unlikely to enthusiastically follow a ‘diabetic diet,’ a low-fat plant-based approach is not disease-specific and has been shown to improve other chronic conditions. While the patient [with diabetes] will likely see improvement in A1C [blood sugar control], a spouse suffering from constipation or high blood pressure may also see improvements, as may children with weight issues,” if you make healthy eating a family affair.

    This is just a taste of my New York Times best-selling book, How Not to Diet. (As with all of my books, all proceeds I received went to charity.) Watch the book trailer. You may also be interested in its companion, The How Not to Diet Cookbook.

    Check out my hour-long Evidence-Based Weight Loss lecture for more. 



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  • Essential Household Items For A Wellness Boost

    Essential Household Items For A Wellness Boost

    As fall rolls in with cooler temperatures and shorter days, it’s easy for our health routines to slip. Seasonal changes increase the risk of colds, flu, and allergies, while the shift to more indoor time can affect energy levels and mood—sometimes leading to feelings of fatigue, lower immune function, and even seasonal affective disorder (SAD).

    Beyond diet and exercise, establish consistent self-care practices to support your overall well-being. While maintaining a balanced diet is crucial, prioritise good sleep hygiene and staying hydrated. Simple practices such as dressing appropriately for the weather, using a humidifier to combat dry indoor air, and taking time to de-stress will enhance your body’s resilience during the fall season.

    To stay ahead of these challenges, it’s important to equip your home with the right tools. From air purifiers to hydration helpers, these household items will keep you feeling your best all season long. Plus, with Prime Fall Day around the corner, you can snag these must-have products at unbeatable prices—making it the perfect time to stock up and prepare your home for a healthy fall!

    Electric Water Filter, ED01 Countertop Water Filtration System



    Waterdrop Electric Water Filter ED01


    Upgrade your hydration game with this sleek Waterdrop Electric Water Filter ED01! Unlike traditional pitchers, this dispenser offers faster filtration, better-quality filter materials, and easy one-key control—making it effortless to enjoy refreshing, clean water. It’s all about convenience and efficiency, so say goodbye to slow filtering and constant refills.

    The real star here is the filter. Its 0.5 µm premium carbon block effectively removes impurities, leaving you with pure, great-tasting water. The NSF/ANSI certifications mean it reduces chlorine, lead, mercury, and more—so you can sip confidently, knowing your water is as safe as it gets. Plus, third-party tests show it even reduces PFOA and PFOS, those tricky substances you don’t want in your drink.

    With a battery that lasts up to 30 days on a single charge, you won’t be tied down to constant recharging. The portable design, complete with a convenient handle, makes it easy to use in any setting, whether in the kitchen, at the office, or even out camping. And don’t worry about spills—this filter is waterproof and BPA-free, ensuring durability and safety.

    Waterdrop Filter is also offering a Prime Day sale for the ED01, this electric water filter pitcher ED01 is just US$39.99. Check out more deals here.

    LEVOIT Air Purifier



    Levoit Core 300 Air Purifier


    With the fall season changing the humidity of our surroundings, there’s a need for a purifier to give healthier air to everyone at home. For that, the LEVOIT Core 300-P Air Purifier is ideal. Perfect for significantly-sized rooms, this compact but powerful purifier uses a high-torque motor and HEPA-grade filters to capture 99.97% of particles like dust, pollen, and pet dander. Whether you’re battling allergies or want cleaner air, this purifier gets the job done quietly—its Sleep Mode runs at a barely-there 24dB, so you won’t even notice it while you rest.

    At just 7.48 lbs and designed with a sleek, modern look, the Core 300-P fits easily into any room, blending in with your decor. Plus, with multiple filter options, like the Toxin Absorber for smog or the Pet Allergy filter for dander, you can customize your air purification to fit your lifestyle. And don’t forget—genuine Levoit filters ensure top-notch performance, so you always breathe the freshest air possible.

    Withings Sleep – Sleep Tracking Pad



    Withings Sleep Tracking Pad


    Of course, your sleep patterns change during the fall season, so the Withings Sleep Tracking Pad comes to the rescue to check your patterns. This handy device slips right under your mattress for a one-time setup, and from there, it does all the work while you sleep. Withings Sleep tracks your sleep cycles—deep, light, and REM—plus your heart rate and snore patterns, giving you a detailed daily analysis. You’ll also get a daily Sleep Score that helps you see how well you’re resting.

    The best part? All your results sync automatically to the Health Mate app, so you can check your sleep stats as soon as you wake up. This app is great for tracking your sleep progress or sharing the data with your doctor. And if you’re into smart home gadgets, Withings Sleep can integrate with your setup to create a more restful environment. Simple, effective, and super easy to use, this sleep tracker is perfect for anyone looking to improve their nights!

    Water.io Smart Water Bottle



    Water.io Smart Water Bottle


    Now hear us out–you would think you don’t need a smart water bottle. Meet the Water.io Smart Water Bottle, your personal hydration coach. This sleek bottle, paired with a companion app, customizes a hydration plan based on your body, activity, and weather. Compatible with fitness apps like Apple Health, Garmin, and Oura Ring, it’s designed to keep you optimally hydrated all day with glowing LED lights and gentle vibrations reminding you to drink.

    The bright dual-sensor cap tracks your water intake in real time and syncs via Bluetooth to adjust your hydration goals dynamically. You’ll always know how much water you need to stay refreshed at home or on the go.

    Crafted from premium stainless steel, it keeps your drink at the perfect temperature, while the BPA-free cap ensures every sip is safe and clean. With easy-to-use features, a long-lasting battery, and a dishwasher-safe design (cap excluded), this bottle makes staying hydrated easier and smarter.

    Dreo Humidifiers for Bedroom



    Dreo Humidifier


    Say goodbye to dry air with the Dreo Humidifier, designed to keep your bedroom comfy and your air fresh. With its 4L tank, this humidifier can run for up to 32 hours without needing a refill, so you can enjoy uninterrupted sleep without dry skin, congestion, or coughing. It’s super quiet, operating at just 28dB—perfect for peaceful nights.

    Dreo’s advanced design delivers a tall 40-inch mist, ensuring faster relief from dry air while distributing moisture evenly across the room. Thanks to its top-fill design, refilling and cleaning are a breeze—there is no need to flip the tank or worry about spills.

    This 3-in-1 device is not just a humidifier. It also lets you add essential oils for aromatherapy and even sets the mood with ambient lighting. Pair it with Dreo’s demineralization or clean mist cartridges for an even fresher experience. Ideal for anyone looking to breathe easier and feel more comfortable at home!

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  • Fuel Your Day: 10 Healthy Meal Prep Ideas for Busy Professionals

    Fuel Your Day: 10 Healthy Meal Prep Ideas for Busy Professionals

    As a busy professional, it can be challenging to maintain a healthy diet and lifestyle. With a hectic schedule, it’s easy to resort to quick, convenient, and often unhealthy options. However, prioritizing your health and wellness is crucial for both personal and professional success. That’s where meal prep comes in – a game-changing strategy for fueling your day with nutritious, delicious, and convenient meals. In this article, we’ll explore 10 healthy meal prep ideas perfect for busy professionals like you.

    The Benefits of Meal Prep

    Before diving into the meal prep ideas, let’s discuss the numerous benefits of this approach. Meal prep allows you to:

    • Save time and money by cooking in bulk and avoiding last-minute takeout or dining out

    • Ensure you’re consuming a balanced diet, reducing the risk of nutrient deficiencies and energy crashes

    • Reduce stress and anxiety associated with meal planning and grocery shopping

    • Boost your productivity and focus by knowing exactly what you’re putting in your body

    • Support your overall health and wellness goals, whether it’s weight loss, fitness, or simply feeling more energized and focused

    Meal Prep Essentials

    Before we dive into the meal prep ideas, it’s essential to have a few key ingredients and supplies on hand. Make sure you have:

    • A set of reusable containers and bags for storing and transporting your meals

    • A slow cooker or Instant Pot for easy, hands-off cooking

    • A freezer-safe container for storing soups, stews, and casseroles

    • A variety of healthy oils, spices, and seasonings for added flavor

    • A meal prep calendar or planner to keep track of your meals and schedule

    Meal Prep Idea 1: Salad Jars

    Salads are a great meal prep option, and salad jars are a fun and easy way to prepare them in advance. Simply layer your favorite greens, vegetables, proteins, and dressings in a jar, and refrigerate for up to 3 days.

    • Ingredients: mixed greens, cherry tomatoes, cucumber, carrots, hard-boiled eggs, grilled chicken or salmon, balsamic vinaigrette

    • Tips: Customize with your favorite toppings and dressing, and consider adding beans, quinoa, or avocado for added protein and fiber

    Meal Prep Idea 2: Soup and Sandwich

    Soups and sandwiches are a match made in heaven, and meal prep makes it easy to enjoy them on-the-go. Simply cook a large batch of soup (such as lentil, vegetable, or tomato) and portion it into individual containers. Pair with whole grain bread, wraps, or crackers for a filling and satisfying meal.

    • Ingredients: lentils, vegetables, broth, canned tomatoes, whole grain bread or wraps

    • Tips: Experiment with different types of soup and add-ins, such as beans, quinoa, or chopped veggies

    Meal Prep Idea 3: Grilled Chicken and Veggies

    Grilled chicken and vegetables are a classic meal prep combination. Simply season chicken breasts with your favorite spices and grill them in bulk. Pair with roasted or sautéed vegetables, such as broccoli, bell peppers, and onions.

    • Ingredients: chicken breasts, olive oil, salt, pepper, vegetables (such as broccoli, bell peppers, onions)

    • Tips: Customize with your favorite seasonings and marinades, and consider adding quinoa, brown rice, or couscous for added carbs

    Meal Prep Idea 4: Overnight Oats

    Overnight oats are a convenient and delicious breakfast option. Simply mix rolled oats, milk, and your favorite toppings in a jar or container, and refrigerate overnight for a creamy, filling breakfast.

    • Ingredients: rolled oats, milk, chia seeds, honey, nuts or seeds (such as almonds or chia seeds)

    • Tips: Customize with your favorite fruits, nuts, and spices, and consider adding protein powder or Greek yogurt for added protein

    Meal Prep Idea 5: Rice Bowls

    Rice bowls are a versatile meal prep option, perfect for combining your favorite ingredients and flavors. Simply cook a large batch of rice and portion it into individual bowls. Add your favorite protein sources, such as grilled chicken, salmon, or tofu, and top with roasted or sautéed vegetables.

    • Ingredients: rice, protein sources (such as grilled chicken, salmon, or tofu), vegetables (such as broccoli, bell peppers, onions)

    • Tips: Customize with your favorite toppings and sauces, and consider adding beans, quinoa, or avocado for added protein and fiber

    Meal Prep Idea 6: Breakfast Burritos

    Breakfast burritos are a fun and easy meal prep option. Simply scramble eggs, cook sausage or bacon, and add cheese, salsa, and your favorite fillings. Wrap in whole grain tortillas and refrigerate for up to 3 days.

    • Ingredients: eggs, sausage or bacon, cheese, salsa, fillings (such as black beans, bell peppers, onions)

    • Tips: Customize with your favorite fillings and toppings, and consider adding avocado or sour cream for added creaminess

    Meal Prep Idea 7: Quesadillas

    Quesadillas are a delicious and easy meal prep option. Simply fill whole grain tortillas with shredded cheese, beans, and your favorite fillings, and cook in a skillet until crispy and melted.

    • Ingredients: whole grain tortillas, shredded cheese, beans (such as black beans, pinto beans), fillings (such as bell peppers, onions, salsa)

    • Tips: Customize with your favorite fillings and toppings, and consider adding sour cream or avocado for added creaminess

    Meal Prep Idea 8: Muffins and Mini Quiches

    Muffins and mini quiches are a great meal prep option for breakfast or snacks. Simply mix and bake muffin batter or quiche filling in mini muffin tin, and refrigerate for up to 5 days.

    • Ingredients: muffin mix, quiche filling (such as eggs, cheese, spinach), mini muffin tin

    • Tips: Customize with your favorite flavors and fillings, and consider adding nuts or seeds for added crunch

    Meal Prep Idea 9: Slow Cooker Chili

    Slow cooker chili is a hearty and comforting meal prep option. Simply cook ground beef, beans, and vegetables in a slow cooker, and portion into individual containers for a filling and satisfying meal.

    • Ingredients: ground beef, beans (such as kidney beans, black beans), vegetables (such as onions, bell peppers, tomatoes)

    • Tips: Customize with your favorite spices and seasonings, and consider adding quinoa or brown rice for added carbs

    Meal Prep Idea 10: Smoothie Packs

    Smoothie packs are a convenient and healthy meal prep option. Simply prepare a batch of frozen smoothie packs by blending together frozen fruit, yogurt, and milk, and portioning into individual bags. Enjoy as a quick and easy breakfast or snack.

    • Ingredients: frozen fruit (such as berries, mango, pineapple), yogurt, milk

    • Tips: Customize with your favorite flavors and add-ins, such as protein powder or nut butter

    Conclusion

    Meal prep is a powerful tool for busy professionals like you, allowing you to prioritize your health and wellness while saving time and money. By incorporating these 10 healthy meal prep ideas into your routine, you’ll be well on your way to fueling your day with nutritious, delicious, and convenient meals. Remember to customize with your favorite ingredients and flavors, and don’t be afraid to experiment and try new things.

    FAQs

    Q: How do I store my meal prep containers?

    A: Store your meal prep containers in the refrigerator for up to 3-5 days, depending on the ingredients and meal type. Consider labeling the containers with the date and meal name for easy reference.

    Q: Can I freeze my meal prep meals?

    A: Yes! Many meal prep meals, such as soups, stews, and casseroles, can be frozen for up to 3-6 months. Simply thaw overnight in the refrigerator or reheat in the microwave or oven.

    Q: How do I stay motivated to meal prep?

    A: Stay motivated by setting realistic goals, tracking your progress, and rewarding yourself for small successes. Consider meal prepping with a friend or family member for added accountability and support.

    Q: What are some common meal prep mistakes?

    A: Common meal prep mistakes include overcrowding containers, not labeling containers, and not using a variety of ingredients and flavors. Avoid these mistakes by planning your meals, using a variety of containers, and incorporating new ingredients and flavors into your recipes.

    fuel-your-day-10-healthy-meal-prep-ideas-for-busy-professionals

  • Fast Fat Burning Meals Cookbook – Paleo, Vegan, Real Food Recipes

    Fast Fat Burning Meals Cookbook – Paleo, Vegan, Real Food Recipes

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  • Can Fasting Be Healing? 

    Can Fasting Be Healing? 

    Where did the idea of therapeutic fasting come from?

    The story of life on Earth is a story of starvation. Ash from massive volcanoes and asteroids blocked out the sun, which killed the plants, which then killed almost everything else. As Darwin pointed out: “Thus, from the war of nature, from famine and death, the most exalted object which we are capable of conceiving” arose—namely, us.

    “Among apes, humans are particularly well adapted to prolonged fasting.” Evolving in a context of scarcity is believed to have shaped “our exceptional ability to store large amounts of energy [calories] when food is available.” Of course, nowadays, our ability to easily pack on pounds is leading to modern diseases, like obesity and type 2 diabetes. But, without the ability to store so much body fat, we may not have made it to tell the tale.

    Scarcity wasn’t just caused by the asteroids millions of years ago. “All of Upper Egypt was dying of hunger,” reads an inscription on an Egyptian tomb from about 4,000 years ago, “to such a degree that everyone had come to eating his children…” Just hundreds of years ago, “[p]arents killed their children and children killed parents” and ate them, and “the bodies of executed criminals were eagerly snatched from the gallows.” Hunger wiped out as many as two-thirds of the population of Italy and one-third of the population of Paris. So, we don’t have to go back to ancient history. “Even the most secure and affluent populations of today need only trace their history back a short distance to find evidence of famines that would have impinged on their forebears.” For example, there have been nearly 200 famines in Britain over the last 2,000 years.

    Now, we tend to be suffering from too much food, which carries its problems, but “what about the consequences of not ever starving?” This was a question raised nearly 60 years ago. If our physiology is so well-tuned to periodic starvation, by eliminating that, might we be harming our overall well-being? We just didn’t know.

    The lack of research in the area of starvation was attributed to the “difficulty of securing willing human subjects.” So, what little we had may have come from unwilling subjects. Physicians within the Warsaw Ghetto made detailed accounts before they succumbed, and Irish Republican Army prisoners in Northern Ireland starved themselves to death after hunger striking up to 73 days. However, starvation isn’t necessarily the same as fasting, an issue raised in medical journals more than a century ago. “Starvation is normally a forced, mentally stressful, and chronic condition, whereas [therapeutic] fasting is voluntary, limited in duration, and usually practiced by people in adequate nutritional state”—that is, individuals who start with adequate nutrition.

    Therapeutic fasting? Where did we get this idea of fasting therapy? “Fasting for medical purpose”? As I discuss in my video The Benefits of Fasting for Healing, it may have originally arisen out of the observation that when people get acutely ill, they tend to lose their appetite, so maybe there’s something in the wisdom of our body to stop eating. That’s presumably where the whole “starve a fever” folklore came from.

    There was a sense that “fasting affords physiologic rest” for the body—not just for the digestive tract, but throughout—allowing the body to concentrate on healing. It was evidently “an open secret” that veterinarians used to hospitalize dogs with “various dyspeptic and metabolic ailments” only to fast them back to health. So, the theory went, maybe it might work for people, too.

    Beyond just freeing up all the resources that would normally be used for nutrient digestion and storage, there’s a concept that, during fasting, our cells switch over to some sort of protection mode. Why would fasting reduce free radical “oxidative damage and inflammation, optimize energy metabolism, and bolster cellular protection”? It’s the “that which doesn’t kill us makes us stronger” concept known as hormesis. That’s kind of the opposite of the “let the body rest” theory. It’s more like “let the body stress.” The stress of fasting may steel the body against other stresses coming our way. This was demonstrated perhaps most starkly in a set of cringe-worthy experiments in which mice were blasted with Hiroshima-level gamma radiation sufficient to kill 50 percent within two weeks, but of the mice who had first been intermittently fasted for six weeks before, not a single one died, as you can see in the graph below and at 4:33 in my video.

    It’s these kinds of dramatic data that led to extraordinary claims like therapeutic fasting could drive half of all doctors out of business. You don’t know until you put it to the test, and we’ll explore that next.

    There’s been an explosion in research interest in fasting over the last few years. Stay tuned for The World’s Largest Fasting Study.

    Due to my work on How Not to Diet, I have discussed several studies in videos that are already available to you on fasting and weight loss. Check out the related posts below.



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  • Glow Up: 10 Essential Skincare Tips for a Radiant Complexion

    Glow Up: 10 Essential Skincare Tips for a Radiant Complexion

    Glow Up: 10 Essential Skincare Tips for a Radiant Complexion

    A radiant complexion is the ultimate goal of any skincare routine. Whether you’re looking to enhance your natural glow or to correct specific skin concerns, the right skincare tips can make all the difference. In this article, we’ll dive into the essential tips you need to achieve a radiant complexion and give your skin the TLC it deserves.

    Tip 1: Cleanse Your Skin Properly

    Cleansing is the foundation of any skincare routine, and it’s essential to do it right. Using a gentle cleanser suitable for your skin type, wash your face twice a day, morning and night. Be sure to remove all makeup and impurities, and pat dry with a clean towel. Using a toner can help balance your skin’s pH and remove any remaining impurities.

    Tip 2: Exfoliate Regularly

    Exfoliating helps remove dead skin cells, unclog pores, and improve skin texture. Use a chemical exfoliant containing alpha-hydroxy acids (AHAs) or beta-hydroxy acids (BHAs) one to three times a week, depending on your skin type and concerns. Physical exfoliants like scrubs and brushes can be used once or twice a week for a deeper cleanse.

    Tip 3: Use a Serum

    Serums are concentrated formulas that deliver targeted benefits to your skin. Look for a serum that addresses your specific concerns, such as acne, dark spots, or fine lines. Apply a few drops to your face and neck, and gently massage it in.

    Tip 4: Moisturize, Moisturize, Moisturize

    Moisturizing is crucial for locking in the benefits of your skincare routine and keeping your skin hydrated. Use a moisturizer suitable for your skin type, and apply it morning and night. Look for a moisturizer that contains hyaluronic acid, ceramides, or niacinamide, which can help improve skin elasticity and hydration.

    Tip 5: Get Enough Sleep

    Sleep is essential for skin health, and getting enough rest can help reduce puffiness and dark circles. Aim for 7-9 hours of sleep each night, and use a silk or satin pillowcase to reduce wrinkles and creases.

    Tip 6: Protect Your Skin from the Sun

    UV rays are a major contributor to skin aging, so it’s essential to protect your skin from the sun. Use a broad-spectrum sunscreen with an SPF of 30 or higher, and reapply every two hours or immediately after swimming or sweating. Look for physical sunscreens containing zinc oxide or titanium dioxide for a chemical-free option.

    Tip 7: Hydrate from the Inside Out

    Drinking plenty of water is essential for overall health, and it can also help improve your skin. Aim for at least eight glasses of water per day, and avoid sugary drinks that can dehydrate your skin. Incorporate hydrating foods like cucumbers, watermelon, and berries into your diet for an added boost.

    Tip 8: Don’t Forget Your Neck and Hands

    The skin on your neck and hands is often thinner and more delicate than the skin on your face. Use a gentle cleanser and moisturizer specifically designed for these areas, and apply a rich serum or cream to lock in moisture.

    Tip 9: Be Gentle and Consistent

    Skincare is a journey, and it’s essential to be gentle and consistent with your routine. Avoid harsh products that can strip your skin of its natural oils, and use a gentle exfoliant to avoid irritating your skin. Stick to your routine, and don’t be afraid to experiment with new products and treatments to find what works best for you.

    Tip 10: Get Regular Facials

    Facials can help deep clean your pores, improve skin texture, and reduce the appearance of fine lines and wrinkles. Look for a esthetician who uses a customized approach to address your specific skin concerns, and consider getting a facial every four to six weeks for optimal results.

    Conclusion

    Achieving a radiant complexion takes time, patience, and consistency. By incorporating these essential skincare tips into your daily routine, you can say goodbye to dull, lackluster skin and hello to a radiant, glowing complexion. Remember to be gentle, persistent, and patient, and don’t be afraid to experiment with new products and treatments to find what works best for you.

    Frequently Asked Questions

    Q: What’s the best way to exfoliate my skin?

    A: Exfoliating depends on your skin type and concerns. For normal to combination skin, use a chemical exfoliant one to three times a week. For dry or sensitive skin, use a physical exfoliant once a week. For acne-prone skin, use a beta-hydroxy acid (BHA) exfoliant to unclog pores.

    Q: Can I use the same moisturizer for my face and body?

    A: While you can use the same moisturizer, it’s best to use a moisturizer specifically formulated for your face. Facial skin is thinner and more delicate than body skin, so it requires a lightweight, oil-free moisturizer.

    Q: How often should I get a facial?

    A: You can get a facial as often as every four to six weeks, or as infrequently as once a month. It depends on your skin type, concerns, and goals. If you have specific skin concerns, you may need to get a facial more frequently to achieve optimal results.

    Q: Can I use retinol if I have sensitive skin?

    A: Retinol can be irritating for sensitive skin, so it’s best to start with a small amount and gradually increase as your skin becomes more tolerant. Look for a gentle retinol product containing hyaluronic acid or other soothing ingredients to reduce irritation.

    Q: How can I prevent acne?

    A: Preventing acne requires a combination of good skincare habits and lifestyle changes. Keep your hands away from your face, avoid picking or popping pimples, and use a gentle cleanser and moisturizer. Wear sunscreen daily, and consider using a spot treatment containing salicylic acid or benzoyl peroxide.

  • Obesity medications | Dietitian Connection

    Obesity medications | Dietitian Connection

    US dietitians: “Obesity medications: What every dietitian needs to know” awards 1.0 CPEU in accordance with the Commission on Dietetic Registration’s CPEU Prior Approval Program. You can claim 1.0 CPEU for watching the webinar recording OR listening to the podcast version.
    You can access your post-test learner assessment here.  
    CPD/CEU hours are applicable for Australia and New Zealand dietitians. Check your local country requirements to see if you can claim for continuing education.
    To obtain your CPEU/CPD certificate or certificate of completion, click here then fill in your name and the date you listened to the podcast.

    With the ongoing development of medications used in the treatment of obesity and weight management, dietitians must stay on top of the latest information and understand how they fit into a comprehensive treatment plan. In this episode of Dietitian to Dietitian, NBC’s Today Show nutrition and health expert Joy Bauer along with Beth Czerwony, MS, RD, CSOWM, LD and Colleen Dawkins, FNP-C, RDN, CSOWM discuss the integration of GLP-1 medications in nutrition therapy: the indications for use, who is most likely to have success, and the potential side effects and how to manage them.  

    Hosted by Joy Bauer 

    Biographies

    Beth Czerwony MS, RD, CSOWM, LD is a Clinical Registered Dietitian with the Cleveland Clinic’s Center for Human Nutrition since 2007. In 2019, Beth earned her Certification in Obesity and Weight Management and serves as a preceptor for dietetic interns and mentors both ASMBS and Weight Management DPG. She is member of the Weight Management DPG for the Academy of Nutrition and Dietetics, American Society of Metabolic and Bariatric Surgery, and The Obesity Society. Outside of the clinical setting, Beth has completed multiple local and national presentations and media interviews.

     

     

    Colleen Dawkins, MSN, ARNP, FNP-C, MS, RDN, CSOWM is a Nurse Practitioner in private practice at Big Sky Medical Wellness. She is board-certified in family medicine, a Registered Dietitian Nutritionist, and a Certified Specialist in Obesity and Weight Management. Colleen serves as treasurer for the Washington Obesity Society, vice chair for the Commission on Dietetic Registration’s Obesity Certificate of Training program advisory board, member of the Obesity Medicine Association’s algorithm committee, associate editor and reviewer for Obesity Pillars journal, and is a doctoral student at the University of Southern Mississippi.

     

    Joy Bauer, MS, RDN, CDN, one of America’s leading health authorities, is the nutrition and healthy lifestyle expert for NBC’s TODAY show. She also hosts her own Amazon Live weekly show, Health, Happiness, Joy, where she cooks up mouthwatering recipes, answers viewers’ questions in real-time, and shares her favorite products and kitchen hacks. In addition, Joy is the official nutritionist for the New York City Ballet, the creator of JoyBauer.com, and a #1 New York Times bestselling author with 14 bestsellers to her credit.

     

    In this episode, we discuss:​

    • How these medications can complement dietary interventions and the vital role of the dietitian in providing patient-centered care
    • What to do when medication isn’t the answer for a patient 
    • Best practices for collaborating effectively with your medical team 

    Additional resources

    You can find a handout with information and additional resources here and the speakers’ references here.  


    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.

     

     

     

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  • Being Overweight Raises Pregnancy Complications Regardless Of Women’s Country Of Birth: Study

    Being Overweight Raises Pregnancy Complications Regardless Of Women’s Country Of Birth: Study

    Obesity increases health complications during pregnancy, including miscarriage, preterm birth, and preeclampsia. Researchers have now found that being overweight during pregnancy raises these risks regardless of a woman’s country of birth.

    The latest study conducted by researchers at Linköping University and Karolinska Institutet in Sweden examined the risk of complications faced by overweight pregnant women, including both those born in Sweden and those who have moved there.

    “We know that overweight and obesity are linked to many complications during pregnancy and childbirth for women born in Sweden. Therefore, we wanted to investigate whether the inequalities in pregnancy complications between women born in different countries can to some extent be explained by differences in body weight. If you know that there are health inequalities, you want to find out why, in order to be able to do something about the inequalities in the next step,” said Pontus Henriksson who led the study in a news release.

    The researchers evaluated nearly two million pregnancies and focused on eight significant complications that can impact the mother or baby during pregnancy and childbirth. The complications examined include those related to pregnancy, including preeclampsia, gestational diabetes, and infant mortality within the first year of life. It also looked at preterm birth, extremely preterm birth, and low Apgar scores, which assess a newborn’s vitality. The researchers also considered the risks associated with having a large baby or a small baby concerning the length of the pregnancy.

    The findings published in The Lancet Public Health suggest that promoting a healthy weight has the potential to prevent pregnancy complications for all women.

    The researchers explored how many pregnancy complications, such as gestational diabetes, could be prevented if all women started their pregnancies at a normal weight.

    “For example, we concluded that about half of all cases of gestational diabetes could potentially be prevented. This applies to both women born in Sweden and foreign-born women, said Maryam Shirvanifar, the first author of the study.

    The study also revealed that the impact of weight on these complications varies significantly; for instance, high body weight is particularly linked to an increased risk of gestational diabetes compared to other pregnancy-related issues.

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  • Membership FreeSpirit Community and access to more than 500 courses

    Membership FreeSpirit Community and access to more than 500 courses

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