How to be Healthier and have a Great Look
1. Improve your condition by doing sprints
Sprints are a great way to improve your health and performance. If more people would do sprints and use less the cardio machines, there would be more space at the gym for other activities such as Prowler tracks, racks, and weights.
Why Sprinting is Good
- It helps you build muscles on your legs and trunk;
- It has a great effect on it comes to burning body fat. This means that it increases post-exercise fat oxidations with 75%
- It boosts insulin sensitivity;
- Has an amazing effect on women’s muscle building. After sprinting, women synthesis protein up to 222% and men only 43%
Intense exercising, such as sprinting, will boost the number of mitochondria from your body, making you perform better and have an overall improved health. The increased number of mitochondria is directly linked to some of the health of the organs. The higher, the better.
2. Don’t stay away from coffee
3-4 cups a day, regular or decaf are known to have an effect on longevity.
Coffee is a mysterious beverage. We don’t actually know how it does the things it does, but it appears that more you drink, the better you feel. Moreso, it has a role in helping people reach an older age.
The New England Journal of Medicine published in 2012 a study made on 400,000 people. It appears that coffee drinkers had between 6 and 16 percent fewer deaths. Another case study printed in The American Journal of Clinical Nutrition showed that coffee drinkers 24% of people who drank coffee had a less chance of dying in the next 19 years.
Just as in any domain, no excess is good. But three, four cups a day of regular or decaf is the best number. However, there is one study that shows that six cups per day can reduce the chance of diabetes. Other diseases that are improved by the consumption of coffee are liver diseases, heart issues, and neurological problems such as Alzheimer’s or Parkinson’s
3. Don’t Cook for Yourself too much
Eating too much in a day will keep your blood sugar levels high and this will lead to many complications.
By treating meat with heat will make it become brown. This happens because the sugars are binding to the protein. This process is known as the Maillard Reaction. It has a good effect on a pork chop but is not beneficial to your internal organs. Cooking yourself sounds very unlikely, but this is what happens if you keep your blood sugar levels above 85mg/dl.
If this happens too often, it will lead to kidney diseases, atherosclerosis, and insulin resistance that will provoke type II diabetes. It will also make you fluffy.
Scientists think that one in five Americans will turn up either rare, medium rare or well done by mid-century. And this will happen because of the present lifestyle includes too many fast-digesting carbs and a lack of exercise. By eating small meals a day, will lead to insulin resistance and high blood sugar levels.
Most doctors recommend keeping the blood sugar below 100 because levels higher than this will mark you as a pre-diabetic. Reach 126 blood sugar and you will be a full diabetic. However, the Maillard Reaction will start at a lower level – 85 mg/dl.
To be sure this will not happen, eat fewer daily meals. Also, choose the meals that are high in protein and healthy fats, but low in carbs.
4. Take Curcumin as a Daily Ritual
Curcumin is an anti-inflammatory and it has an effect on almost all organ systems in the body. By taking Curcumin you will:
- Reduce your body fat;
- Help your cholesterol level;
- Improve your cardiovascular health;
- Reduce the plague levels in your arteries;
- Reduce the risk of diabetes;
- You will pause the cognitive decline.
Curcumin is found in turmeric and it also shows antioxidant qualities. However, the body doesn’t absorb curcumin too well. By simply ingesting it, it won’t show an amazing effect. Because of this, you need to ingest curcumin as part of a formula that contains piperine which boosts its absorption by up to 2000%
5. Don’t take too much anti-oxidants
Too many antioxidants can cause you harm. In 1972 a theory said that the free radicals affect the mitochondria from the cells. This will start a cascade of enzymes that will kill the cells leading to organ failure. To prevent this from happening, we need to help our organism with anti-oxidants and this turned into a general belief that the ingestion of many antioxidants is a good thing. But it appears it is all wrong. Yes, anti-oxidants will provide benefits. So, the problem is the dosage or incorrect timing.
If the free radicals are completely turned off, the membrane potential of the energy-production energy-producing cellular organelles known as mitochondria collapse and cell-dissolving proteins are spilled into the cell. If a bunch of mitochondria does this, the cell dies. If a bunch of them do this, organ health and overall health can suffer.
So, free radicals are important. Not only that will tell the cell when to kill itself, but they will also help in the production of ATP, which is the energy currency of the cell.
These being said, you should still take antioxidants, but you should avoid the ones that come from pills. Consider a spring of thyme. It has 30 different antioxidants. Therefore, it is better to get your antioxidants in whole fruit or vegetables. This way, you will get the right amount of antioxidants without risking killing your cells.
6. Keep the testosterone levels high
A lower testosterone level not only makes you fat but is also associated with a higher death rate. As you know, testosterone has a role in muscle size, libido and keeping a body fat a low level.
A low level of testosterone is correlated with:
- Abnormal EKG
- A high risk of cardiovascular diseases;
- Heart failure;
- Type II diabetes;
- Increased BMI
- Increased incidence of angina;
- Metabolic syndrome
- Insulin resistance
- Narrowing of carotid arteries
One study made on 858 male veterans showed that low testosterone subjects had an 88 percent greater chance of dying, for any reason, even after variables like age, other illnesses, and body mass index were accounted for. Another study showed that weight lifters had testosterone levels that were 60-85 percent of untrained men.
Testosterone levels tend to go up after an intense workout, but this is for a short time and the levels usually drop below baseline soon after it. So you should keep your testosterone high with some herbal boosters. However, if the levels are very low, consider checking a physician.
7. Check your estrogen levels
There was a case study that monitored the estrogen levels in men. The results were that with estradiol (a form of estrogen) in the normal range between 21.80 and 30.11 pg/ml had the fewest deaths during a three-year period. Men with the highest levels (above 37.99 pg/ml) had 133 percent more deaths in the same time period.
From these resources, some doctors considered that men need estrogen and ignored other problems that a high level of estrogen can cause to men, such as degenerative diseases.
For athletes, a high level of estrogen will affect the ability to build muscle mass, so estrogen needs to be checked regularly.
8. Add nutrient-dense chili
We eat a lot of crap and we should make sure that at least some of them contain nutrients. This chili is high in protein and it contains several foods that rank high on the ANDI scale (Aggregate Nutrient Density Index).
Below you will find a recipe with the nutrient-dense chili
- 3 pounds grass-fed ground beef or turkey
- 1-2 medium onions, chopped
- 2 red peppers, chopped
- 5 carrots, chopped
- 2 cups spinach
- 2 cloves garlic, minced
- 28 ounces Italian peeled tomatoes with juice
- 46 ounces Spicy Hot V8 Juice
- 16 ounces red kidney beans, drained
- 16 ounces white northern beans, drained
- 2 tsp iodized salt (to protect you from all-too-common iodine deficiencies)
- 2 tsp oregano
- 5 tsp. chili powder
- three-fourth tsp red pepper flakes
- 1 cup raw cashews, ground until almost butter
- Optional: one-fourth pound grass-fed liver, ground to itty-bitty bits (this small of an amount won’t affect the taste)
- Brown the burger (and liver, if so desired) in large soup kettle and remove when cooked.
- Brown the onions, red peppers, carrots, and garlic in olive oil in the same kettle.
- Add the tomatoes, V8 juice, beans, all the spices, and the ground cashews and stir.
- Cover and simmer for at least two hours, stirring occasionally. Add spinach about 10 minutes before eating.
As you know aspirin is good in preventing heart attacks when taken by people over 50. It turns out, that for younger people, aspirin is respiratory uncoupler. This is a cellular process that enables a constant flow of electrons down the respiratory chain (i.e., ATP production). This will restrict the flow of free radicals and will improve health. Also will burn fat.
Consider taking one baby aspirin a day, but know that it can cause gastrointestinal bleeding to a small percentage of the population.