Raise your hand if you grew up on Flinstones vitamins too?? 🙋🏻♀️🙋🏻♀️
Maybe had some Lucky Charms or Pop Tarts for breakfast growing up? 🙋🏻♀️🙋🏻♀️
Guys, you’re not alone! I was a child in the 90s, and back then, we didn’t know what we didn’t know. Vitamins were vitamins, right? As long as we were eating something for breakfast, we were well nourished and ready to learn, right?!? 🤷🏻♀️
Thankfully, we’ve come along way and so has the nutrition and supplement space. Now, you still have to sift through rows and rows of sugar laden or artificially sweetened vitamins, and we still need to REALLY look at nutrition labels when deciding what to feed our families, but we have knowledge – and options- now, and that’s a beautiful thing!!
One thing that I’ve learned more and more about is the difference between naturally sourced and synthetic vitamins. I won’t bore everyone here, but here’s a few cool points to know:
✨if your vitamins are listed in the nutrition or ingredient label with parenthesis around them, they are synthetically made!
✨synthetic vitamins offer only a portion of the whole food vitamin, so synthetic vitamin B is not the same as getting your vitamin B from a whole food.
✨whole food vitamins, on the other hand, allow for a slow release of nutrients, making them easier to digest
✨there are now whole food vitamins that offer diverse and bio active vitamins and minerals 🙌🏼🙌🏼
Supplementing with a good vitamin and filling in the nutritional gaps in our food supply is more important than it’s ever been. I’m excited to try these innovative new whole food vitamins and would love to offer you a discounted price on them as well!! Follow this link to read more about these cool Pura Plant vitamins and to try your own pack, risk free: https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/pura-plant?pid=14362b1208ab4bbb98d7a92657b105bc
Here’s to a new season of focusing on our health, boosting immunity and finding joy in the everyday moments 🍁🍁 To your health, friends!
Guys, it’s been a busy summer!! My family is just coming back from and incredible week away at the beach, and as I was trying to think of what I could share with you all this week, I stumbled upon this post I wrote 10 summers ago. So much has changed in my life over these last 10 years (you know- house, kids, new jobs, new businesses…), but my dedication to working out on vacation has stuck around…and mostly because feeling good just feels good. And I know that I enjoy my vacations so much more when I stay consistent with movement in some way. So anyway…I bring you mypost from August, 2014 with the same reminder: movement is medicine and consistency is possible, even on vacation. Enjoy the post and, wherever you are and whatever you’re up to these last few weeks of summer: ENJOY!!
View from our cabin this summer. I could def get used to this!
As I sit here sipping my coffee and soaking in the sun, I’m realizing that we’re in the second week of August already. Yikes! But summer’s not over yet, and many of us still have family vacations or long, lazy weekends to enjoy before reality sets in again. And we should enjoy every second! That being said, I’ve been doling out a lot of fitness advice to traveling clients lately, so I thought I’d share some here on the blog. In my last post, I talked about how to have as healthy a vacation as possible. To add to that, here are some ideas for quick and easy vacation workouts (also known to those who know me as “no excuse” workouts):
Come prepared for your vacation with portable fitness gear. Resistance bands, a jump rope, maybe a yoga mat. One of my favorite activities when on vacation is jumping rope. Start your day with 200 jumps, maybe add 50 the next morning. It won’t take long, but you’ll get your heart rate up for a few minutes. And every minute counts.
As I’ve mentioned before, enjoy the scenery around you with local hikes, bike rides, swims… What’s better than getting some exercise, sunshine and good photo ops all in one? Aim for one activity each day. You won’t regret it.
If you’re in a hotel room without a gym, do a quick circuit of lunges, squats, push ups and crunches for 10 minutes. Do this every other day, adding a few reps each time. Or play this card game with friends: assign one type of resistance move to each suite of cards (i.e. hearts are jumping jacks…makes sense, right?). Each time someone draws from the pile, do that number of the assigned resistance/cardio move. I recommend incorporating some cardio, some lunges, some push ups or tricep dips and some ab moves. The “game” actually goes by pretty fast, and you’ll definitely feel like you’ve worked out.
Walk everywhere you can. To dinner, to the beach, to the gift shop up the road. If you’re in a really remote area, plan a morning walk around the neighborhood or a family walk after dinner. What a great way to start the day or unwind and talk about everyone’s day.
I’m currently on a wonderful family vacation, and I promise I’ve taken my own advice. It’s amazing how a little bit of exercise each day puts me in a more relaxed mood, and has left me feeling energized and truly happy. The beautiful view and great company doesn’t hurt either 🙂 Sending along happy thoughts to all of you for an enjoyable rest of summer!! ~Jess
The beach, the sun, family- there’s nothing that makes me happier ☀️☀️☀️
Hey friends!! Please welcome my friend Lior to this week’s blog! Lior is a functional herbalist who I’ve had the pleasure of learning fromover the past year. I invite you to read this blog and share one tip you’re gonna try this summer!
From my kitchen window, I look at my garden. It is summer, and the garden is filled with an abundance of vegetables and herbs. Bees are zooming between the tulsi and lavender; birds are chipping on the trees, and butterflies hover over the Mexican sunflower.
Staying connected with the season is not just about the physical changes but also about tuning in to nature’s energy or vibe. It’s about stopping, observing, and feeling the rhythm of the natural world.
What are the energetics?
Ancient cultures all over the world observed the ebb and flow of the seasons. They paid attention to details and looked for patterns. The Western tradition, descended from the alchemists and herbalists of Europe, identified six foundational states called the energetic.
The six energetics were used to describe the patterns in plants, people, health conditions, and the seasons.
The energetic/vibe of summer
Summer is associated with the fire element. While in some places, the heat of summer is dry, like in Africa, in others, it is hot and humid, like in India. But all over the world, summer is a time to relax and have fun.
The Taste of Summer
Drinking cold lemonade can give you a clue to how sour food and herbs can counter the relaxing effect of heat on the body. The sour taste is astringent, meaning it tightens tissue and reduces fluid leakage. Some cooling foods and drinks you might want to consider in the summer are berries, citrus, kombucha, and vinegar.
Food tips:
What to do in the summer?
Like the sunflower, people chase the sun. Not literally, but because sunlight is essential for many bodily functions, from regulating appetite and sleep to balancing our mood, people celebrated the sun and nature, especially in the summer.
Be it in the garden or on a camping trip, summer is when you spend time outdoors, stock up on vitamin D, and enjoy the abundance of vitality and growth. Like a butterfly, I am attracted to the garden’s colors, forms, and sounds. My heart is filled with joy and reverence for the creative forces of nature.
Summer is a good time to build an altar in the garden using sticks, stones, and dried plants. You might want to plant a special plant next to your altar, like tulsi, burn incense, and offer prayers of gratitude to the forces of nature that sustain us.
This is the time to follow your passion, manifest your inner fire, and follow your dreams. The organ associated with the energy of summer is the heart and the circulatory system. It calls upon you to leave the comfortable safety of your home and step into an adventure. Explore new possibilities and create from the heart.
Don’t be afraid of being messy playing with finger colors or making a lot of noise while drumming. Summer is for letting your soul soar.
Being in tune with nature means stopping and noticing the changes in light, temperature, moisture and tune in the ecosystem around you. As you slow down, you will observe how different seasons resonate differently with your body.
I have a love/hate relationship with social media- probably like many of you. But, one thing I do love is the support and ideas we can all get from (positive) groups on there. I love the motivation and support of all my Peleton FB communities, so I do like to spend a little time each day reading through peoples’ posts.
One thing I’ve noticed lately is people posting this question: “How do I get the motivation to workout? I used to love doing X, Y, Z, and now I just can’t get myself to do anything”
So, here’s the thing. Motivation comes and goes and no one has it all the time. But, many people do work out consistently. Are they motivated every day?
Def not
Is it easy every workout?
Ha!
So how do they do it? More importantly, how can we get ourselves to initiate, re-engage in or stay consistent with a workout program when the motivation just isn’t there???
I have a few ideas:
1. Don’t put too much pressure on yourself. Seriously though. Just stop comparing who you are now with who you may have been at, say, 20 years old when you didn’t have a family, stressful job, time constraints, etc…Instead, just commit to doing ten minutes of a cardio workout and 10 minutes of any strength workout (choose what’s fun for you) and then move on with your day. Schedule it in your day, like you would a doctors appointment or work meeting. Over time, it will become easier to get that 10 minutes started and you will naturally want to increase the duration of your workouts- trust me!
2. Pair something you enjoy with the 10 minute workouts or “sandwich” it between two things you enjoy. Having something to look forward to while working out or right after will help your brain to associate exercise with something positive. I’m a sucker for a little Netflix/Hulu show or a podcast I’ve been dying to listen to- and I save said episode to watch/listen to ONLY during my workout.
3. Get yourself an accountability partner or group. I regularly run nutrition, wellness and healthy habit groups and my clients who participate have SO much more success than those trying to go at it alone. Twenty years in this industry and I can’t stress the importance of accountability and support enough.
If you’ve read this far, I hope you come away from this article knowing that: 1. You’re doing amazing and there’s nothing “wrong” with you for not being motivated and 2. You can feel amazing/energized and healthy again!! Start small, stay consistent, make it fun and get yourself a partner (or reach out to join one of my groups anytime!)
Would love to hear your tips for staying consistent with healthy habits too!!
It’s been a busy start to summer over here. Almost so busy that I haven’t told you guys about the incredible Health and Wellness coaching conference I had the pleasure to attend a few weeks ago. Leaving the kids and hubby to fly to California was not easy but I left feeling well informed, hopeful for the future of wellness coaching and SO inspired to continue sharing what I know to work for optimizing our health spans and lifespans 🙏
Here’s the hopeful news: ✨health and wellness coaches are beginning to be more and more recognized as valuable members of the healthcare team (as they should!). Recently, VA organizations have even incorporated health coaching into their programs with success (in the form of prevented suicides, as one example) noted in just this short time frame. ✨health and wellness coaching is being recognized in various medical journals (finally!) ✨health coaching programs are being rolled out in colleges, primary schools and retirement communities. Our reach is expansive and it’s a beautiful thing 🌻🌻🌻
The work we have ahead of us: ✅Due to (IMO, anyway) lack of understanding about the education and value of health coaches, we are not yet an integrated referral source in healthcare networks. I carry deep hope that, someday soon, more physicians, specialists, therapists and social workers will see the value of our work and refer patients our way. That’s the major one, folks. So, my call to action for anyone reading this: 🌻If you have a friend who is a certified health and wellness coach, share their contact information, their websites and their content with anyone you know who can benefit. 🌻If you are a physician, know that your work is of immeasurable value! However, it might benefit your patients for you to acknowledge that your time with them is often limited. At the same time, humans are complex beings who need and deserve an ongoing, supportive and holistic relationship with a provider. Might there be a world in which we can work together to make this world a healthier place?? 🌻As a health care consumer, advocate for what you deserve!! Right now, there are some modes of reimbursement available for health coaching. Keep asking your physicians and insurance companies and advocate for getting access to a certified health coach, especially if you are living with a chronic health condition, feel dismissed in any way by your health care team or would benefit from customized, client centered care as you aim to meet your wellness goals.
Thanks for hanging out with me on this soapbox, friends! I love working with my clients and I see a world we we all achieve better health outcomes through client centered, individualized, holistic care. Let’s do this, friends ☀️☀️☀️
Guys, I turned 40 last week and it would have all been fine and what not if I hadn’t JUST thrown my back out. Like, really thrown my back out…
I’ve been training clients with back pain since day one of my career and I’ve learned alot about what to do, what to avoid, etc…But this experience was truly humbling…after barely being able to move for the first three days post injury, I really had to scale back with workouts for a bit. Which, for someone with a bit of a hardcore/type A personality, was a *bit* HARD.
But alas, I’m writing to you pain free and feeling strong. I came out on the other side of a back injury and you can too. Along the way, I really relied on my twenty years of experience as both a trainer and Occupational Therapist- let’s just say this experience offered a good “refresher” course…let’s discuss ⬇️⬇️
🛏 When dealing with an acute injury, it’s so key to rely on good body mechanics and energy conservation. Log roll out of bed, bend with your knees and use your core for, like, everything. Position items you use daily at torso level, avoid excessive bending/twisting/rotation and plan your activities to eliminate excessive movement with your pain is at its worst. 🚶♂️🚶🏻♀️That being said, MOVEMENT IS MEDICINE. A sedentary day rarely does more good than harm- our bodies NEED to move! Blood flows circulation improves, pain decreases…and so much more happens when we move. I started with walking, gradually increasing my distance over the week post injury. And I walked several times a day…it really got easier with each subsequent walk. 💊 Manage pain. Now, you guys know that I am not a fan of most pharmaceuticals in the long term, but I know there’s a time and place for using them. I personally decided to manage my back pain without any over the counter meds or prescriptions, but everyone has to make that decision for themselves. Regardless of whether you decide to use meds or not, DO NOT forget about other pain management modalities. For muscular pain like mine, I find heating pads, gentle stretching, hot showers, cbd and adaptogens to be powerful tools. That, and remembering that pain is, in this case, temporary. Ooh- and let’s not forget about the power of breath work and meditation 🧘🏻♀️🧘 🏋🏻♀️🏋️♂️ When ready, progress workouts carefully. Post back injury, I have found it’s very helpful to start with the core- pelvic floor work, then adding in yoga, followed by Pilates. We’ll often need to modify some moves (and which ones to modify can vary friending on the injury), but it doesn’t mean an entire workout is off limits. Next, I started to add in bodyweight resistance training, light cardio and, finally, strength training with weights. I reminded myself often that I was not going to lose all of my strength gains in a few weeks and that building back slowly was wise. In other words, I had to listen to trainer Jess, not my inner dialogue. 🤷🏻♀️If you’re not sure how to return to exercise post injury, it’s very wise to find a trainer with experience in rehabilitation to guide you. 💦Hydrate. Then hydrate more! Hydration is critical for reducing pain and increasing joint mobility. Once a day, I added my fave watermelon electrolyte powder to my water bottle and I drank atleast half my bodyweight in ounces per day. It helped 🙌🏼 Now, could I have done without this injury? Yeah, that would have been nice. BUT, I am one of those people who believes things do truly happen for a reason and I came out of this injury with renewed perspective and empathy for all of my clients with pain conditions and with a good refresher of stretches and exercises that are both protective and productive for the back 💪 If you have tips for post injury training, I’d love to hear your thoughts as well ⬇️⬇️ Stay strong and healthy, friends!! ~Jess
Special thanks to Camille Johnson for yet another great article about self-care!! Here’s a little info about Camille and her mission: Camille and her friend experienced grief at the same time, but the processes looked completely different. She asked her friend about her experience, and she was kind enough to share her grief story with her. She pointed her to a bereavement counselor, who gave Camille the tools she needed to heal. And now Camille wants to pay it forward through her site, Bereaver.
Embarking on your wellness and self-care journey requires more than desire; it demands a deliberate and strategic approach for lasting improvement. This guide, courtesy of Jessica’s Fitness, equips you with actionable strategies to effectively pursue your wellness goals. By adopting these strategies, you ensure a solid foundation for your journey towards personal well-being.
Clarify Your Personal Wellness Definitions
Start by explicitly defining what wellness and self-care mean specifically to you. This personal definition will guide your journey and help tailor your objectives to be more meaningful and achievable. Break these broad goals down into specific, actionable tasks such as scheduling daily mindfulness sessions or setting a weekly meal planning routine. This approach not only simplifies your goals but also integrates them seamlessly into your daily life, making them more manageable and less overwhelming.
Make Walking a Priority
Walk more often to optimize your mental and physical health. Seek out areas with a high Walk Score of 70 or above to easily achieve your daily step goals. This practice boosts both your cardiovascular fitness and mental well-being. Regular walking in pedestrian-friendly areas can enhance your overall health. Making walking a daily habit helps you maintain consistency in your physical activity routine.
Integrate Self-Care Into Your Routine
Embed self-care practices into your daily routine to make them feel less like chores and more like a natural part of your day. Whether it’s reading a book, taking a long bath, or practicing yoga, finding activities that relax and rejuvenate you can make self-care an anticipated part of your schedule. This integration helps to prevent burnout and ensures that self-care remains a priority, not an afterthought.
Explore Diverse Activities
Experiment with a range of activities to discover what genuinely brings you joy and relaxation. Whether it’s physical exercise, arts and crafts, or learning a new skill, diversifying your activities keeps your self-care regimen engaging and exciting. This variety ensures that your wellness plan remains fresh and appealing, increasing the likelihood that you will stick with it over the long term.
Recognize and Celebrate Achievements
Take time to recognize and celebrate each achievement, no matter how small. These celebrations act as milestones of progress and are essential for sustaining motivation. Whether you’ve stuck to your wellness plan for a week, or have successfully managed stress through learned techniques, acknowledging these victories provides encouragement and builds confidence in your ability to meet your goals.
Engage a Support Network
Share your self-care and wellness goals with friends and family who can offer support and motivation. Having a supportive community provides external accountability and encouragement, which can be incredibly valuable on days when your motivation wanes. This network also serves as a sounding board for sharing successes and challenges, making your journey a shared experience.
Utilize these strategies diligently to enhance your wellness and self-care efforts. The foundation of success in personal growth lies in your consistent efforts and unwavering dedication. Keep your goals in clear focus, and rely on your support network for encouragement and accountability. Make it a habit to acknowledge and celebrate each accomplishment, no matter its size, as this will help you stay motivated.
Jessica’s Fitness offers both individual and group personal training and health coaching sessions for those who want to make healthy changes to their lifestyle. Get in touch today to talk about your needs!
A very popular conversation topic that has come up with many of my clients lately is around the idea of protein shakes. The best part of this is I see that my clients are beginning to understand the importance of consuming protein to lose fat and gain muscle- and many are seeing the difference of paying attention to this macronutrient. 👌👌 Many people ask me what makes a protein shake good? Can we just buy our protein at the grocery store?? Can you buy the less expensive ones and are they still good?? My answer is a big huge MAYBE!! Here are some of the criteria you can use to see how your protein stacks up ⬇️⬇️ ⭐️If you are replacing a meal- say breakfast-make sure your shake has a full macronutrient profile. Our brains and bodies NEED healthy fats and carbs too- so don’t go with just protein if this is a meal for you. ⭐️Look for UNDENATURED whey. If you can tolerate whey protein, it really is the most beneficial for muscle synthesis. But, not all whey is manufactured well. We want whey that was manufactured with low heat filtration, so the structure of the protein doesn’t get broken down before we can absorb it! ⭐️Happy cows🐮 If you’re consuming dairy, you’re really gonna do yourself a favor by making sure the dairy comes from cows that are never given any artificial hormones and are treated well (with lots of time on the pasture) ⭐️Protein pacing.For optimal results, make sure your shake has at least 20 grams of protein. ⭐️BCAA’s.💪🏻 Branched-chain amino acids are key here- which are high in undenatured whey protein. In particular leucine is considered the main signal in stimulating muscle synthesis while preventing muscle breakdown. ⭐️To my fellow plant based friends: We (thankfully) have lots more options these days when it comes to plant based protein sources, but not all are created equally. You want to make sure your plant based sources make up a complete amino acid profile. My favorite sources use some combinations of mung bean, fava bean, pea and brown rice. ⭐️No-Compromise!!! This is a BIG one for me! There have been multiple reports of protein powders containing lead/heavy metals and no amount of gaining muscle is gonna make that ok. Heavy metals are at least partially responsible for so many chronic conditions (skin conditions, gut conditions, insomnia, fatigue, the list goes on and on…) Make sure the company you purchase from is testing for these heavy metals!! Unfortunately, companies have to pay a bit more for this- so if you’re excited your Costco protein is half the price of others on the market, that is likely due to the fact that it is made with cheaper ingredients and not tested for these contaminants These are the reasons I don’t shop for protein at my grocery store. Believe me- I have bought plenty from Whole Foods in the past, but finding a reliable, clean, high quality brand has completely changed that for me! The good news- there are lots of great options out there these days, but you may need to look beyond the grocery shelves…🛒
⭐️Lastly- and this is where I can go on a bit of a tangent…PLEASE watch for dangerous ingredients in your protein! Companies are catching on to the fact that consumers are monitoring their sugar intake. Which would be fabulous if it didn’t mean they were putting lots of other dangerous stuff in there Highest on the lost of concerning ingredients for me: artificial sweeteners!! There are quite a few types out there, but some of the names to watch out for are aspartame and sucralose. The dangers of these are too extensive to list here. All I can recommend is researching and avoiding at all costs! Also- excessive sugar alcohols can be bothersome to some people (can lead to gut discomfort) so just check the label for those too. Carageeneen is another ingredient I would definitely research before putting in my body.
Friends- this month, I am proud to be celebrating “dry January” and hope you are too! Truthfully- it’s not something I ever thought about in the past…if I drink 2 drinks a week, that’s a lot. BUT, you know I’m a bit of a research nerd and here’s the thing…the research OVERWHELMINGLY points out that alcohol is a neurotoxin, leads to inflammation and leaky gut in even small doses, and contributes to aging, poor sleep and mood imbalances. Drinking more than 2 drinks a week for women or 3 drinks a week for men can lead to these results. (Don’t hate me for being the bearer of bad news, folks!) So, why not cut it out for a month, right?!?
If you’re over here celebrating “dry January” with me,or thinking about reducing your alcohol consumption, this week’s article is for you! Special thanks to our guest bloggers this week, Ark Behavioral Health. Ark Behavioral Health is an addiction treatment provider offering substance abuse treatment services in MA and Ohio. Check them out, folks- and spread their contact info to anyone you know who could use this support! Huge thanks to them for the work they do!!
It’s no secret that excessive alcohol consumption is not good for you. From fatty liver disease to a weakened heart and immune system, the health issues that may develop from alcohol abuse are well-documented. Mounting evidence also shows that people who drink heavily tend to age faster, both in appearance and bodily function.
Alcohol speeds up the aging process even for healthy-looking people who reap the benefits of physical activity and an otherwise healthy diet. The following is an overview of how alcohol ages us, both inside and out.
Inflammation & Dry, Sagging Skin
Alcoholic drinks, particularly wines, beers, and mixed cocktails, can contain high amounts of sugar. Sugar in alcohol can lead to inflammation, which damages cells and tissue throughout the body. Too much sugar from any source can accelerate aging because it interacts with collagen and elastin in the skin, making it less firm over time.
Alcohol’s dehydrating effects can also lead to dry, sagging skin that wrinkles more easily. Dehydration can also result in a loss of supple skin tone that gives a more youthful look. The skin may look parched, hollow, and wrinkled far beyond your years when alcohol is abused regularly.
Loss in Bone Density
One of the most pernicious effects of alcohol is how it affects your body’s ability to absorb nutrients like vitamin D and calcium, an essential mineral for bone health. Studies show that excess alcohol consumption leads to a higher risk for osteoporosis. The 2022 study also showed that men who drink too much may produce less testosterone, a hormone linked to helping bones form, and women may have decreased levels of estrogen that can lead to bone loss.
Nutritional Deficiency
Heavy alcohol use also causes nutritional deficiencies due to the way it suppresses appetite and leads to consuming fewer healthy foods. A lack of essential nutrients accelerates aging by not giving cells what they need to regenerate. Deficiencies in B vitamins, zinc, and antioxidants show in dull, lackluster skin, hair, and nails.
Lack of Restful Sleep
While a few drinks may help you fall asleep faster, alcohol reduces restorative REM sleep. People who get less deep sleep tend to look and feel older, with dark circles under their eyes, lower energy levels, and dull skin. Adequate sleep is essential as it allows the body to restore itself on a cellular level.
Alcohol-Related Brain Damage
Over time, drinking can shrink brain cells and lead to alcohol-related brain damage as well as certain types of dementia. Symptoms of this may include a lack of judgment, limited emotional control, anger issues, and problems staying focused. Accelerated cognitive decline robs you of your youthful vibrancy and independence. Brain aging also makes you less sharp and capable of participating in activities.
Heart Problems
Drinking too much can cause high blood pressure, arrhythmia, cardiomyopathy, and stroke. The heart can wear out before its time, requiring medication, medical procedures, and drastic lifestyle changes to remain operational. When the heart ages prematurely, you will feel fatigued faster and limited in what activities you can participate in.
Other Life-Threatening Medical Problems
Prolonged heavy drinking can lead to a myriad of medical issues that affect vital organs and make the body feel weaker. Liver disease, pancreatitis, high blood pressure, stroke, and diabetes are more likely to occur, as are other serious diseases. These ailments can leave you dependent on medications and frequent doctor visits to stay healthy.
Is There a Safe Amount of Alcohol?
Current research shows conflicting information about whether there is a safe or even healthy amount of alcohol that people can consume daily. Any amount of ethanol inhibits the liver’s ability to remove toxins from the body in an efficient manner.
If you want to look as youthful as possible, it’s probably best to abstain from alcohol as much as possible. If you do drink, limit yourself to 1-2 drinks up to 3 times per week maximum. You can also prioritize nutrition, hydration, restful sleep, and exercise to counteract alcohol’s aging properties.
From increasing disease risk to damaging our youthful looks, alcohol takes a heavy toll on the body and mind. Moderation is key, along with implementing healthy habits to deter premature aging.
Hope you guys soaked in some of that amazing info too! Let’s all move that needle this next month to continued better health!
I promised you guys I’d keep you posted about my fave wellness books this year, so here ya go…
A few weeks ago, I finished Dr. Mark Hyman’s book about longevity and the incredibly rapid advancements being made in the area. Like I expected, I appreciated his perspective as both a medical physician and functional medicine doctor- it’s the merge between the two that I have always found my beliefs about health and wellness live.
I also appreciated the quizzes he incorporated to give people an idea of where they may need to utilize some strategies, root cause analysis or the help of a functional medicine physician to ease their dis-eases. And I most definitely appreciated the science, scientific studies and explanations of the root causes of abnormal aging and what we can do about it- cause I just geek out on that science stuff anyway 🤷🏻♀️
I finished the book with a commitment to continuing to work on the quality of my sleep, being more consistent with 12 hour intermittent fasting and a goal of measuring my comprehensive health markers more regularly (i.e. more than what most of our doctors will look at, unfortunately).
Some may read the book and roll their eyes at some of the new and emerging practices in anti aging and many of us will think “well, that’s nice, but who can afford them anyway?” But, I read these parts and choose to believe that medicine is changing to a more holistic, client centered and preventative model and completed those sections of the book with feelings of hope, excitement and optimism.
Bottom line- if you’re over the age of 30 and want to know what you can do in every decade of your life to extend both lifespan and (more importantly), HEALTHSPAN, this book could be for you. Or, if you have a loved one in your life whose struggling with what has long been told to us are the “normal” processes of aging but are not ready to just accept that, this book is for you too!
My hope is that people pick up books like this, gain a little knowledge into the science of how we can heal and live healthfully, and implement 1-2 strategies at a time that can truly change the course of their lives. Because we all have it in us to do just that ❤️
Tell me- have you read this yet?? What strategies are you implementing?
Jessica's Fitness 