Wellness Advice

Your health and vitality are a reflection of what you do, eat, and think. The foods you choose create the type of bacteria you have inside your gut: your microbiome. Whole, fresh foods (vegetables and fruits). and good fats support a healthy microbiome. Processed, sweet, and “fast foods” make you more hungry, heavy, inflamed, fatigued, anxious and depressed, and cause high insulin, weight gain, and diabetes.

Unfortunately, despite our great brains, our biology is still ancestral so we are geared to gain weight to prepare to overcome famines and survive, even if we are overweight or obese. Secondly, we are still reacting to stress as if tigers were coming. When we live in so much food abundance, distractions, and stress we need to develop new skills to manage and overcome these ancestral adaptations that make us sick in this modern world.

In addition, remain fasting at least 12 hours between dinner and breakfast. Snacking is unnecessary for most of us. Try fasting (no more than 500 cals/day) 1 or 2 days a week to keep you younger and healthier for longer.

Try walking daily, yoga weekly, and high impact or strength training twice a week.

If you snore get checked for sleep apnea. Melatonin helps sleep be more restorative and normalizes circadian rhythm. Avoid phone and computer screen light before bedtime. Brush and floss to keep gum inflammation to a minimum.

Brush your skin or get regular massage (especially if you are single or alone) or get hugs.

Keep your head on top and not in front of your body. Get an app to improve your posture.

Feel being in your body and the rhythm of your breath, feel where you are sitting. Consider participating in a meditation program or get an app. Follow my meditations in my YouTube channel.

Those with whom you can be who you truly are. Avoid and stop efforts to befriend people that don’t value or “see” you. Do not accept negative self-talk or negative input from people, news networks or internet.

Be mindful of the intentions behind your behaviors. Take responsibility for you.
Do the right thing. How would you like your obituary to read? Try and do your best with your work, your family, and friends. Aim for impeccable speech when you speak or write. Find or do something that gives your life joy and meaning. Be kind to all, particularly the innocent, the weak, the impoverished… Protect them, be their advocate. Be curious about those that are different. Everyone has something to teach.

No one is perfect. We all make mistakes, poor choices, and carry some childhood trauma that holds us back. Challenge old habits and thinking patterns that interfere with your growth and fearlessness. Don’t miss the chance to do in this life all that you are meant to do. Avoid end of life regret.

Practice being and doing more with less. Cubans do this all the time!

Covid virus will be here for a long time. Masks are helpful, not political.