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How to do Intermittent Fasting – Intermittent Fasting Explained for Beginners
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today, The Health Nerd is going to show you how to do intermittent fasting and give you a complete breakdown of intermittent fasting explained for beginners. And a lot of that stigma is based around some outdated science done in the 1970’s… That’s why Today on the health nerd we are going to discuss exactly how to do intermittent fasting and it’s many benefits. Lot’s of people today still believe there is something magical that happens when you eat 6 meals a day. That one’s metabolism flame lights up and helps you burn tons of extra calories. This is wrong. Meal timing has virtually nothing to do with metabolism and has been proven to be a moot point as far as being healthy is concerned. And a little bit of irony? There’s actually dozens studies cited below that show that not eating or fasting is not only safe, it’s can quite practical and helpful to one’s overall health. Some of the most important health benefits seem to be: Easier To Lose Weight High growth hormones levels and cell rejuvenation Better brain function Increased immune system function Longer lifespan Lowers the risk of deadly diseases And improves insulin sensitivity Now… this is where I should issue a little warning. Using intermittent fasting and eating like a hot dog contest champion on the daily isn’t going to help you out too much. But adding IF into a good diet will show many health benefits listed above. You’ve been warned… Ok, so how exactly do you, intermittent fast? It’s rather simple. It’s just going to for periods of time not eating any calories. There are two main ways people do this. The first is the Martin Berkhan’s Lean Gains Model. Or the 16/8 Method. This is where you do not eat for 16 hours in the day and spend the other 8 eating calories. Most commonly people will skip breakfast and push their first meal back until noon. Then eating 3 larger and healthy meals at around noon, 4pm, and 8pm. The second method was popularized by Brad Pilion (pronounced Pee-lon) and involves fasting 2 times a week for 24 hours. The most common way to do this is stop eating at 5pm and don’t eat your next meal until 5pm the next day. The 24 hour fasting method has particularly compelling evidence since most of the studies are done are used with this model. How should you start? Go ahead and try a 24 hour fast. Consume no calories for 24 hours and only have water, black coffee, or another other zero calorie drink. When most people try this, they often find it’s not as hard as it seems. Once the initial hunger cravings subside, it’s actually rather easy. I will link some of the best intermittent fasting resources from around the web in the video description as well. Along with Brad’s program and a few other resources. Martian Berkhan's LeanGain's Blog: http://www.leangains.com/ Brad Pilon's Blog: http://bradpilon.com/ Brad Pilon's Program - Eat Stop Eat: http://b2761ys7alucod7zgnusrhq8uv.hop.clickbank.net/?tid=HEALTHNERD A Beginner's Guide to Intermittent Fasting: https://www.nerdfitness.com/blog/2013/08/06/a-beginners-guide-to-intermittent-fasting/ Scientific Studies Used in Presentation: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/ http://www.ncbi.nlm.nih.gov/pubmed/12425705 http://www.ncbi.nlm.nih.gov/pubmed/25540982 http://www.ncbi.nlm.nih.gov/pubmed/23773064 http://www.sciencedirect.com/science/article/pii/S193152441400200X http://www.sciencedirect.com/science/article/pii/S0104423013000213 http://www.ncbi.nlm.nih.gov/pubmed/17374948 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022308/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622429/ http://geronj.oxfordjournals.org/content/38/1/36.short How to do Intermittent Fasting – Intermittent Fasting Explained for Beginners
Views: 605199 The Health Nerd
How to Use Whey Protein for Weight Loss
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness In this short video, you will learn exactly how to use whey protein for weight loss and better health! Men and women can both use whey protein shakes to lose weight, find out how! A lot of people think whey protein is only for bodybuilders, bros, and super jacked stick figures like myself. Not true. Whey protein is actually a tremendous tool for those of you looking to lose weight. That’s why today, I am going to show you exactly how to use whey protein for weight loss. Here are the 7 best tips and steps for beginners. 1. Understand what whey protein actually is. Whey is the liquid part of milk that gets separated when cheese is made. If you’ve ever opened a yogurt container and have seen a watery substance at the top, this is whey protein. This liquid substance is what is turned into powder form to create whey protein. Just in case you’re wondering, this process also cuts out the 95% of the lactose so if you’re allergic to dairy, you really have nothing to fear. 2. Understand the different types of whey protein powder. There are three main forms of protein powder: whey concentrate, isolate, and hydrolestate. Concentrate is about 70-80% protein with some milk sugar and fat. Isolate is 90% protein and has a little less sugar and fat. Hydrolysate is also known as hydrolyzed whey, has virtually 0 sugar and fat, and is mixed with enzymes for the faster digestion into the blood stream. So, you may be wondering, does the type of protein matter? Not really. The minute differences between to two are not enough that it should cause you any stress or concern. Leave that sort of worrying for your overall diet and exercise routine. For what it’s worth, most of the studies are done using whey isolate and it’s what I use as well. 3. Understand why protein works so well for weight loss There are 3 reasons are particularly compelling… #1. It will keep you full. Protein can cut down sugar cravings by as much as 60%. #2. It’s easy. As long as you have a blender bottle on hand, all you need to do is add water. Which is great to have on the go or at work where eating healthy is more difficult. #3. It preserves lean muscle tissue when dropping weight. This ensures that when you do lose weight the majority of it is fat. We talk a lot about protein on this channel and this is just the short list of reasons why. 4. Whey protein has lots of other proven health benefits, which helps the body function better and makes weight loss easier. Things like: Improves muscle performance Lowers blood pressure Reduces symptoms of stress Helps you get in more water naturally And contains a small amount of antioxidants. Are additional reasons why whey protein is important and helpful for weight loss. 5. What are the best times to take whey protein? In order of importance. Take 30 minutes before or after your workouts. This has been shown to help with muscle development and recovery after a workout. Take 30 minutes before meals or dinning out. This will help you keep you from binge eating and give you more control over what you eat when out with friends or family members. Finally, you can use it as a healthy snack. Whenever my chocolate cravings hit mid day, I use it to get in my chocolate fix without all the sugar. 6. What should you mix it with? Water or unsweetened nut milks like cashew, almond, and coconut work best. Try to avoid using milk as it has a good amount of sugar. Other great places to use protein is in oatmeal, Greek yogurt, and smoothies for a flavor boost. This really adds a great taste to the otherwise bland healthy foods. 7. How much should you get in? Best Brands: The best brand of whey protein that we like is ISO 100 Hydrolized by Dymatize, and it can be found here: http://amzn.to/2iVZrt7 Need a vegetarian/vegan option? The best brand of non-whey that we like is Vega Sport Performance, and it can be found here: http://amzn.to/2imXwwr The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. https://www.ars.usda.gov/research/publications/publication/?seqNo115=209388 http://www.sciencedirect.com/science/article/pii/S0921448806002574 http://www.ncbi.nlm.nih.gov/pubmed/18469287 https://www.ncbi.nlm.nih.gov/pubmed/19640952 https://www.ncbi.nlm.nih.gov/pubmed/11838888 https://www.ncbi.nlm.nih.gov/pubmed/20847729 https://www.ncbi.nlm.nih.gov/pubmed/18469287 http://www.smallruminantresearch.com/article/S0921-4488(06)00257-4/abstract https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/ https://www.ncbi.nlm.nih.gov/pubmed/24724774
Views: 870404 The Health Nerd
How to Lose Belly Fat Fast – 6 Proven Steps | The Health Nerd
If interesting in learning how to lose belly fat fast, make sure to check out our Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Fast forward to today and how to lose belly fat fast is still one of the more commonly searched health and fitness topics of all time. That’s why today I’m going to show you exactly how to lose that stubborn stomach fat and start carving that sexy stomach. And it’s all backed by science. There are 5 main causes to a pesky belly bulge. #1. Overeating Kind of obvious, here but it needs to be said. The main culprit of belly fat is consuming too many calories leading to weight gain and stomach fat. And the main way to lose the belly fat is reducing fat all across the entire body. #2. Hormone Imbalances, Specifically Cortisol High amounts of the stress hormone cortisol have been linked to higher abdominal fat distribution. Other hormonal issues have also been linked with slow weight loss and difficulty for the body to properly uptake nutrients. So it’s just as important to get your hormones in check as it is to make sure your diet is aligned. #3. Bloating Missed by a lot of health professionals, bloating certainly doesn’t help with belly fat. This is usually caused by high sodium intake, excessive carbohydrate intake, and can even be a sign of food intolerance. #4. Age The older you get, the harder the process of losing belly fat will become. You can get a flat stomach at any age, it will just take more effort when you are 50 than when you are 20. #5. Alcohol Intake Studies have shown that certain types of alcohol are directly correlated with stubborn belly fat. And if your overall goal is to lose fat, cutting down on alcohol intake is a simple solution that really works. Here’s how to lose belly fat, actually backed by science!! 1. Chow Down on fiber rich foods Studies have shown there is a direct relation between fiber intake and reduction of belly fat The type of fiber you want to focus on is viscous fiber.  These are the types of fibers that bind to water and slow down the digestion process. It can be found in beans, vegetables, and whole fruits 2. Cut out the two S’s – Sugar and Salt Sugar is turned into fructose in the body which gets stored as visceral fat. There are also plenty of studies that show how sugar increases belly fat, causes cravings, and is ultimately TERRIBLE for the body. Cut it out of your diet. There’s also similar problem with salt. The high salt intake in an average diet causes stored water weight and lots of belly bloat. Reducing salt intake to between 1500mg and 2000mg per day will usually result in an immediate reduction in belly bloat. 3. Drink Green Tea or Coffee Before Workouts Studies have shown that adding in caffeine before workouts -Increases work output -Helps burn more calories -Shows a greater reduction in visceral fat The best two healthy sources for caffeine are black coffee or green tea. Drink 30 minutes before exercise for more gainz and less belly fat! 4. Add Apple Cider Vinegar into The Diet Apple cider vinegar is uniquely effective for weight loss and eliminating stomach fat. Its ability to regulate blood sugar and curb appetite is also awesome for overall health. Studies have also shown that those who consume 1 -2 tablespoons daily have a significant decrease in visceral fat than those who do not (study). You can watch our video about it here if you’d like… 5. Regulate your sleep patterns. For every hour of sleep the body gets that is fewer than 8, the chances of visceral fat increase. If you’re only getting in 6 hours a night, you’ll likely have a 22% increase in the gain of visceral fat (study). There’s a reason lack of sleep is associated with cravings, high cortisol levels, poor skin, and other health issues. Get 8 hours of high quality sleep every night. 6. Eat More of These Fats A study done by Swedish scientists showed a strange result. Those who ate lots of polyunsaturated fats lost more visceral fat, lost more weight, and gained more lean muscle than those that ate other fats (study). Polyunsaturated fats can be found in fish, nuts, and seeds Studies Used: http://www.ncbi.nlm.nih.gov/pubmed/24550191 https://sleepfoundation.org/sleep-news/sleep-linked-gains-abdominal-fat http://www.ncbi.nlm.nih.gov/pubmed/19661687 http://www.ncbi.nlm.nih.gov/pubmed/22190023 http://www.ncbi.nlm.nih.gov/pubmed/19640952 http://jn.nutrition.org/content/130/2/272S.full http://www.ncbi.nlm.nih.gov/pubmed/15614200 http://www.ncbi.nlm.nih.gov/pubmed/2912010 http://www.ncbi.nlm.nih.gov/pubmed/7408399
Views: 2537461 The Health Nerd
How to Drink Water to Lose Weight: 4 Scientific Reasons it Works
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today we’re going to be talking about how to drink water to lose weight, the scientific benefits of drinking more water, and how much you should be drinking. BPA FREE water bottle (affiliate link): http://amzn.to/2dEZurX The human body on average can survive 3 weeks without food but only 3 days without water. http://www.livescience.com/32320-how-long-can-a-person-survive-without-water.html Here’s exactly why drinking water helps us lose weight. #1. It Increases Resting Calorie Expenditure In a study of overweight women, increasing one’s daily water intake over a 12 month period helped them lose an average of 4.4 pounds. https://www.ncbi.nlm.nih.gov/pubmed/18787524 This was impressive because these women made no other alterations to their lives other than an increasing their water. In fact, people’s resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. https://www.ncbi.nlm.nih.gov/pubmed/14671205 https://www.ncbi.nlm.nih.gov/pubmed/17519319 So drinking water naturally increases resting calorie burn. #2. People naturally eat less when they drink water. In one study, 2 groups of dieters were separated. One group drinking water before meals and one not drinking water before meals. The one’s who drank water before they ate lost 44% more weight than the group who did not. https://www.ncbi.nlm.nih.gov/pubmed/19661958 Another study also showed that drinking water before breakfast reduced the amount of calories consumed during the meal by 13%. https://www.ncbi.nlm.nih.gov/pubmed/18589036 #3. Water Replaces Calorie Filled Drinks Since water is free of calories, it is generally linked with reduced calorie intake. Studies have shown that people who drink mostly water in their day consume 200 less calories per day than those who do not. https://www.ncbi.nlm.nih.gov/pubmed/16421349 https://www.ncbi.nlm.nih.gov/pubmed/20796216 #4. Water is Muscle Fuel Your muscles are about 80% water and not surprisingly, optimal hydration is key for lean muscle growth. Seeing as the more lean muscle you have on your body, the higher your resting metabolism will be, this is another way water helps you lose weight. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/ There are also other health benefits of proper water intake. Mental Alertness – One of the most common symptoms of dehydration is mental exhaustion. Proper hydration has been shown to improve brain performance. https://www.ncbi.nlm.nih.gov/pubmed/15210289 http://www.sciencedirect.com/science/article/pii/S0167876001001428 Improved Digestion – High water intake ensures the, uh, bowels move smoothly. http://www.nature.com/ejcn/journal/v61/n5/abs/1602573a.html Pain Prevention – Cartilage, the rubbery material coating our bones, is 85% water, and staying properly hydrated makes sure our joints move smoothly. So getting in the right amount of water is key for being healthy as well as losing weight. The best times to drink water for weight loss #1. Right when you wake up – A warm glass of lemon water in the morning helps to build a healthy habit and boost the metabolism. #2. 30 minutes before meals. This will help you naturally eat less calories and consume the proper amount of food. #3. When you are getting hungry. Our brain often confuses being hungry for being thirsty. So next time those midday cravings hit, try a glass of water before eating a snack. You’ll be surprised how often you’re not actually hungry and the brain is simply bored. How much to drink per day? You’ve probably heard the saying of drink 8 cups of a water a day, However, this number is completely random. It’s a good place to start, but water requirements depend entirely on the individual. http://ajpregu.physiology.org/content/ajpregu/early/2002/08/08/ajpregu.00365.2002.full.pdf A quick check to see how hydrated you are is to look at your urine as it should be mostly clear with a tinge or yellow and no real smell. A strong yellow color indicates you’re not hydrated enough and need more. Also be aware that drinking liquids like tea does count to your daily total. Let’s finish with a few strategies to get in more water! Buy a big BPA Free Water Bottle - This is the easier way to keep track, and I will link a good brand in the description. Rubber Bands - Wrap a rubber band around your bottle every time you drink a cup of water to keep track Add some fruit – Water can get boring for some people, and adding cucumber or other fruits helps to add some flavor to your water. Finally, if you’re still forgetting, set a reminder on your smart phone. You can do this yourself or use an app to keep track of your daily intake.
Views: 658142 The Health Nerd
How to Stay Motivated to Lose Weight: 5 Science Backed Steps
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness We’ve all been there… One moment you’re fired up for your goals and future sexy self, ready to diet and conquer the world. The next? Not so much... This video will teach you all about how to stay motivated to lose weight backed by science! But after just a couple days, you’re back to binge eating chips and watching hours of Netflix. What is happening? Why is it so difficult and what does the science say about motivation? Today, we’re going to be answering these questions and uncovering the real solutions to how to stay motivated to lose weight, backed by scientific solutions. Point #1. Motivation is fleeting and losing weight takes time The main problem people face when wondering how to stay motivated to lose weight is that motivation wears off and temptation will always exist. My boy Zig Ziglar has a good quote about the solution to this: “People often say motivation doesn’t last, well neither does bathing. That’s why we recommend it daily.” The secret here is to use our incredible 21st century technology to keep reinvigorating yourself with more motivation. The easy ways to do this are: • Listen to daily podcasts on being healthy • Read books our use audible.com to listen to health and fitness audiobooks • Or even attend conferences and events held on health and fitness All of these things will help re-inspire you and keep you motivated Point #2. Everyone has limited amounts of willpower Have you ever noticed it’s easier to make tough decisions in the morning but harder to make them evening? This is because your willpower, similar to a muscle, is a limited resource. After a long day of hard decision making, a psychological syndrome called decision fatigue sets in and makes it more difficult to say no to that pizza The solution here is to use habits instead of relying on willpower. Habits, since not consciously made, don’t dip into those willpower reserves and are decisions made on autopilot. Simple habits like drinking a large glass of water right when you wake up or not eating after 7pm are easy to establish and will help you when your motivation and willpower fades. Point #3. Progress can be deceiving The mirror plays games when It comes to losing weight and getting in shape. Many dieters have experienced the situation where they are losing weight and feeling better, but are seeing no physical results in the mirror. This can be crazy frustrating. The solution is that measurements don’t lie. It may not sound sexy, but diligent tracking progress is crucial for success • Yes, take photos, but also make sure to • Weigh yourself • Take measurements • Take videos • And keep studious track of these records. Progress = motivation and this will keep you from getting discouraged by the mirror. Point #4. Being healthy doesn’t have to suck When most people think about getting health and fit they envision eating dry chicken breast, bland broccoli, and running for hours on the treadmill. It doesn’t have to be like that, nor should it. Find something you love, especially when it comes to exercise • Yoga • Pilates • Boxing • Crossfit • Booty Bootcamp • Biking • Running • Hiking • Weight Lifting • Prancercising • Kayaking The are A TON of options With all those options out there, you have no excuse not to find something you love and can stick with. Remember a perfect workout routine you hate is going to be less effective than finding a type of exercise you love and can stick with. Point #5. Design small rewards for sticking to the plan All work and no play makes Jack a dull boy. We humans may think we are complex and gifted beings, however, we are still simple animals. Basic reward systems in almost all major weight loss studies work on us just like our furry brethren. As talked about in our previous video on New Year Resolutions, reward systems work. Having a cheat meal once a week or even a reward day every few weeks on a diet can provide a lot of psychological relief and something to look forward to on those more temptation filled days. So in summary the solutions for how to stay motivated to lose weight are: #1. Find a daily source of motivation #2. Focus on establishing 1-2 core habits you can stick with #3. Track your progress diligently #4. Find a type of exercise and diet plan you ENJOY #5. Reward yourself for sticking to the plan Before you go if you wouldn’t mind leaving a like and a short comment on the video we’d really appreciate it. Credit to http://www.bensound.com for some of the music!
Views: 569310 The Health Nerd
How to Use Intermittent Fasting to Lose Weight and Feel Great
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Our Facebook Page: https://www.facebook.com/thehealthnerds/ First, what is intermittent fasting? In simple terms, it is alternating between periods of eating and fasting. Call it feasting and fasting if you like. It’s totally opposite to what we’ve always been told, to ‘never skip a meal’. So what does the science say about Intermittent Fasting for Weight Loss? 1. Improves the Metabolism. Short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories 2. Helps you lose just as much weight as calorie restriction. We see in multiple studies that when compared to a calorie controlled diet, people tend to lose the same or sometimes more weight with fasting. 3. Targets Fat. In a study of Italian athletes one group was assigned to intermittent fasting for 8 weeks, while the other consumed a normal daily routine of three meals a day. After 8 weeks, the intermittent fasting group lost significantly more fat mass than the normal diet group, without losing any muscle mass Since the more lean muscle tissue you have on your body the more calories you’ll burn naturally, this is a good thing for fat loss. 4. Seems to be easier for people to stick with. According to the research people find fasting much easier to stick to than traditional, everyday calorie restriction. Now, there are many different types of intermittent fasting, and I’m going to talk about 4 of the most popular ones right now. #1 The 5:2 Diet Founded by Dr Michael Mosley and became extremely popular following his BBC documentary “Eat, Fast, and Live Longer”. In this method you eat normally five days a week. Then you fast partially for two days a week, eating about ¼ of a normal day’s recommended calories, which translates to about 500-600 calories a day. Not really a true fast, but there you go. #2 The 16:8 Method (time-restricted diet) Where you Eat within an 8-hour window every day then fast 16 hours every day. People usually just skip breakfast and eat a later lunch at around 1-2pm. #3 Alternate day fasting Where you Fast for 24 hours every other day - alternating days of eating without restrictions with fasting days. #4. Eat Stop Eat Method Where you Fast for 24 hours 2 days out of the week, usually from 5pm in the evening until 5pm the next day. Ok, let’s go through some common questions you may have about intermittent fasting: Which type of IF is best for weight loss? It’s really up to you. The Eat Stop Eat diet is the one with the most research, since most fasting studies performed involve full 24-hour fasts and are usually not done back to back. The 16:8 method is the most popular because of how convenient it is. Give both a try and see how you feel. Is it safe? Fasting is for the larger majority of the population is safe to do. The only times Intermittent fasting is NOT recommended if you are: Pregnant or breast feeding Experiencing chronic stress  Underweight A Type 1 diabetic On any medication – especially insulin Also, fasting longer than 24 hours is not as well researched at this time so keep that in mind if you’re thinking about extended fasting. How do I start? Choose an intermittent fasting style that fits in your daily and weekly routine, and plan in advance what you are going to eat. I’ll add a couple of the best resources in the description. Can I exercise on the fasting days? Yes you can. It’s not for everyone, but you can do it without fear of losing your muscle mass and will likely burn a little more fat training fasted. What can I drink during my fasts? Unsweetened tea, water, and black coffee are best. A little dab of cream is fine in your coffee, just don’t turn it into a Frappuccino. Sources https://www.bluezones.com/ https://www.dietdoctor.com/intermittent-fasting https://www.forbes.com/sites/melaniehaiken/2013/05/17/hot-new-fasting-diet-from-europe-hits-the-u-s/#5ebbfc4f7327 http://www.johnshopkinshealthreview.com/issues/spring-summer-2016/articles/are-there-any-proven-benefits-to-fasting https://www.ncbi.nlm.nih.gov/pubmed/26374764 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2822182/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652955/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5043510/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371748/ https://thefastdiet.co.uk/ https://www.ncbi.nlm.nih.gov/pubmed/11684524 https://www.ncbi.nlm.nih.gov/pubmed/20815899/
Views: 658082 The Health Nerd
How to Break Sugar Addiction: 7 Steps to Help You Stop Eating Sugar
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Hey, nerd family! In this video, we’re going to be talking about how to break sugar addiction and the 7 steps to help you stop eating sugar! At the end, we will also discuss honey, agave, and artificial sweeteners. Sugar is a substance extracted from plants like cane and sugar beet which is refined into a white crystalline substance. Since their effect on the blood stream, insulin, and brain are virtually the same, they are both considered sugar in the context of this video. http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods? Sugars are addictive because they cause a supernatural release of dopamine in the brain. http://www.sciencedirect.com/science/article/pii/S0149763407000589 Dopamine is the primary neurotransmitter involved in addiction. In fact, multiple studies have now revealed that sugar and sweet rewards can not only substitute to addictive drugs, like cocaine but can even be more rewarding and attractive https://www.ncbi.nlm.nih.gov/pubmed/23719144 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/ The brain chemistry of those addicted to drugs and those addicted to sugar are virtually identical. 7-Step Process to Breaking Sugar Addiction: #1. Realize what’s going on with your brain your body, sugar, and flour. People often stop consuming obvious sugar culprits like sodas and candy bars and trade them for bread and pasta. As previously discussed, those breads and pastas cause the same problems as sugar. #2. Understand levels of addiction Not everyone who drinks becomes an alcoholic. The same way not everyone who eats dessert becomes a sugar addict. We are individuals with different brain chemistry and the important thing is recognizing your own personal level of addiction. If just thinking about giving up sugar seems like a bleak, dark, and unhappy world, understand this is uniquely similar to how addicts feel about substances they abuse. You may be VERY addicted to sugar. #3. Detox You need to spend a period of time completely away from sugar and those dopamine spikes to break the addiction. This will often lead to an initial period of headaches, hormonal fluctuations, and just feeling like poop for a little while. The detox process can last from anywhere from 3 to 21 days. However, on the other side of breaking any addiction is a much healthier place. #4. Become a nutrition label ninja. Sugar is often hiding in places you don’t expect. Yogurt, pasta sauce, are protein bars often have TONS of added sugar You need to become a PRO a reading nutrition labels and feel free to check out my older video on the topic. #5. Balance blood sugar levels by eating balanced meals During the detox process, you need to focus on having balanced meals to keep your blood sugar levels steady to prevent crashes. You do this by eating meals that combine protein, fiber, and healthy fats. Whole egg omelets with lots of veggies, Chicken salads with olive oil dressing, and a grass fed beef stew are great examples of this. Protein, fiber, and healthy fat at every meal. #6. Heal you gut In an interesting study in Switzerland, men who were separated into two group based on chocolate cravings. http://www.washingtonpost.com/wp-dyn/content/article/2007/10/12/AR2007101200019.html You do this by eating balanced meals as listed above, avoiding sugar and processed foods, and getting healthy probiotics into your diet. What about honey and agave nectar? Because of how the brain works the more you eat sugar, the more you crave. The more you stimulate supernatural sensations in the brain and taste buds, the more it’s going to want and need. While these sugars do have mild health benefits, if you are struggling with even a mild sugar addiction, you need to cut these things out. Sooooo what about artificial sweeteners like Stevia? While previous correlated evidence told us that artificial sweeteners caused additional sugar cravings and even cancer, better studies have shown us otherwise. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/ Randomized double blind studies — aka the gold standard in scientific research — report that artificial sweeteners help us becomes less hungry, consume fewer calories, and don’t stimulate additional sugar consumption. https://www.ncbi.nlm.nih.gov/pubmed/24862170 https://www.ncbi.nlm.nih.gov/pubmed/23364015 https://www.ncbi.nlm.nih.gov/pubmed/12324283 https://www.ncbi.nlm.nih.gov/pubmed/2008866 https://www.ncbi.nlm.nih.gov/pubmed/22093544 The conclusion on the research as of now points to these sweeteners being ok in mild doses when trying to break a sugar addiction.
Views: 1587618 The Health Nerd
Apple Cider Vinegar Benefits: 6 Proven Health Benefits of Apple Cider Vinegar
To support our channel and level up your health, check out: Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Anyone who is into natural health has heard of the many apple cider vinegar benefits. Some of the claims are a little suspect at best, but others are actually proven. Join along as The Health Nerd explains the 6 apple cider vinegar benefits that are actually backed up by science. Apple Cider Vinegar has what could be described as a cult following to its natural health claims. From better sleep, to weight loss to healing warts, pretty much everyone has an opinion on this health drink… And while some of these claims are a little suspect at best… a lot of them are actually backed by science. And overall, it’s an incredible drink your body will find plenty of benefits from. So today, The Health Nerd is going teach you all about apple cider vinegar and what it can do for YOU! Here are the top 6 proven apple cider vinegar benefits... #1. Can give you clean energy Apple Cider Vinegar has been proven to lower blood sugar by up to 33% when consumed. Which is excellent news for everyone, especially diabetics. Blood sugar is how sugar is transported from our blood stream and provides energy to our cells. By regulating blood sugar levels with Apple Cider Vinegar, you should notice more energy throughout your day and less of those mid day crashes. It’s not going to give you a crazy high or a crazy low, but you will notice a smooth and steady steam of energy throughout your day. #2. Can help you lose weight Studies have shown that consuming apple cider vinegar with your meals will make you feel fuller, and those who consume Apple Cider Vinegar throughout their day have been shown to naturally eat 200-275 fewer calories. Another study showed that consumption reduces belly fat and waist circumference in obese individuals. So drink more Apple Cider Vinegar before or during your meals if your goal is to lose some weight. #3. Better Nutrient absorption from the foods you eat Apple cider vinegar has also been shown to help increase Insulin sensitivity by up to 34%. When people are insulin resistant or diabetic, they have a much harder time digesting carbs and absorbing the nutrients from their food. That’s why it’s so important that we keep our bodies insulin sensitive. This also aids weight loss because the more insulin sensitive your body is, the easier it will be for you to burn fat. #4. Helps improve skin health Apple cider Vinegar contains amino acids and antioxidants like chlorogenic acid. These have been shown to protect against heart disease and improve your skin heath. When consumed daily, you will see some improvements over time and it will help slow the damage to skin done by the aging process. #5. Has been shown to shrink cancer cells Maybe the most shocking apple cider vinegar benefit is the research that has been done on its effects to cancer cells. Some studies have shown that vinegar can kill cancer cells and shrink tumors. Now, this is obviously not a substitute for a doctor prescribed treatment, but it only stands to benefit your health. #6. Aids digestion and can help with digestive issues Apple cider vinegar is a potent antimicrobial among other things. When digested, it acts similarly to a probiotic restoring healthy gut bacteria and killing off the bad bacteria. That’s why so many people talk about how apple cider vinegar has aided their digestive issues. Many people also claim that apple cider vinegar will help you fight acne when applied topically and is great for the health of your hair. And while there has not been any scientific evidence behind this, if you’re feeling lucky, you can always give it a try. How do you make it? Add 2 tablespoons of apple cider vinegar to 8oz of water, stir, and drink. You should try to consume this amount 2-3 time a day for best effect. Best brand: http://amzn.to/2hHBAeI Studies used: http://1.usa.gov/1quZKup http://1.usa.gov/1Vy8GdW http://1.usa.gov/1S3r679 http://1.usa.gov/1UJfUNj http://bit.ly/1WduOLm http://1.usa.gov/1oDi8zO http://1.usa.gov/1YfBw1T The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.
Views: 366135 The Health Nerd
How to Lose Weight WITHOUT Counting Calories | 7 Science Based Steps
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today, in this two-part series we’re going to be answering the question of how to lose weight without counting calories with 7 science-backed steps. Next week we will talk about how to count calories properly for weight loss, for those that wish to. Let’s look at the advantages of NOT counting calories: #1. People are bad at it So bad that studies show subjects underestimating the amount of calories they eat by up to 47%. In another study of women reporting they couldn’t lose weight on a 1200 calorie diet, experts found they were actually eating up to 2500 calories a day in many cases. #2. Counting calories tends to put dieters in the wrong mindset When focus is on counting calories, people begin to ignore the quality of food being eaten.   Yes, you probably can lose weight eating small ramen noodles and twinkies… But do those foods give you good energy?   Or help your skin quality? Or make you feel good. Probably not. By not counting calories, you’re pretty much forced to focus on food quality for weight loss, which is a good thing. #3. It’s much simpler By not obsessing over every macronutrient and calorie you’re consuming life becomes significantly simpler. While counting makes sense for bodybuilders trying to reach -3% body fat or those who have hit a weight loss plateau, it usually becomes a burden for normal people who just want to be generally healthy. Here are 7 Steps for How to Lose Weight WITHOUT Counting Calories Step #1. Pair high protein meals with low carb vegetables Protein and vegetables are the two most satiating nutrients on the planet and have been shown to keep you from having cravings. The fiber from low carbohydrate vegetables combined with high protein foods creates one of the most satisfying meals you can eat. Step #2. Avoid unsatiating foods like the plague On the opposite end processed foods, flour, and sugar have all been shown to be unsatisfying leading to more cravings and thus calories consumption. It’s will be VERY difficult to lose weight if you eat these foods and are not counting calories. Step #3. Drink water like a camel Everyone knows water is important, but drinking more can also help you lose weight.  It has been shown to increase metabolism by 3-11% and eliminate pesky hunger cravings. Step #4. Use Decaf Coffee or Peppermint Tea to Blunt Cravings In order of craving killers, decaf coffee, then peppermint tea, and then regular coffee have all been shown to help blunt hunger cravings. So when you start craving sweets or food you shouldn’t eat, drink one of these. Step #5. Use the craving question Lot’s of people say things like “I’m hungry” and go eat without actually listening to their body to see if that is true or not. When hunger hits ask yourself this question, “Am I hungry enough to eat a salad?” Often times, the answer is no and you’re not actually hungry, you just have a craving. The brain is just trying to get a little hit of dopamine because it’s bored and you need to train yourself to distinguish between real hunger and cravings. Listening to the body is uber important for those not counting calories. Step #6. Sleep like a bear in hibernation Loss of sleep has been directly linked to higher resting cortisol levels and stronger cravings. So get lots and lots of sleep (which you should be doing anyway). Step #7. Mediate Early research has shown that mediation can help with both binge eating and emotional eating. It’s been shown to help dieters naturally eat less by instilling a sense of mindful eating. This is where you’re slowing down to actually enjoy the foods you eat instead of pounding down meals like a humpback whale at a sardine factory. So get your Namaste on nerd family! http://www.webmd.com/balance/features/meditation-hypertension-and-weight-loss
Views: 229013 The Health Nerd
How to Lose Weight Fast: 5 Simple Steps, Backed by Science | The Health Nerd
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Have you been looking for how to lose weight fast in a quick and easy way? The Health Nerd has got you covered with today's presentation on the 5 simple steps to losing weight fast and easy! There are hundreds of different ways to lose weight fast, but most of those will leave you hungry, unsatisfied, and with lots of rebound weight gain. This presentation will show you how to do it the RIGHT WAY. There's actually plenty of good science about how the speed of weight loss correlates with the success of any individual weight loss program. The fast the weight comes off, the more likely the individual is to stick with the diet. That's why fast weight loss is so valuable. The faster it comes off the better chance you have of long term success. I hope you enjoy this presentation on fast weight loss. Please like this video, subscribe, and let me know how I can help in the comments section below. Studies used: http://1.usa.gov/1qtq8Fl http://1.usa.gov/1RF5Lz0 http://1.usa.gov/161rlJE http://1.usa.gov/1Vy9qzZ http://1.usa.gov/1Vy9pfi http://bit.ly/1fcmnIL http://1.usa.gov/1L4gFw2 http://1.usa.gov/1q7tf5b http://1.usa.gov/1UJgj2r http://bit.ly/1RF5RGP Great List of Low Carb Vegetables: http://abt.cm/1ys6T0w Website we are currently building to help people lose weight: http://www.thehealthnerds.com Please hit the "like" button if you enjoyed it!
Views: 438773 The Health Nerd
What is HIIT? 7 Proven HIIT Benefits and How to Do It Properly | The Health Nerd
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Links to Fitness Blender Workouts (those guys are rad) https://www.youtube.com/watch?v=QOHJTIIfs9g (Long workout - 40 minutes) https://www.youtube.com/watch?v=fKGmGhU6NNk (Shorter workout - 16 minutes) HIIT: High Intensity Interval Training This is a training technique where you give an all out effort for a short period of time, followed by a period of rest or active recovery. Both the work and rest intervals can last for however long you like, but with most workouts you’ll usually find the intervals last for around 10 seconds to 1 minute and the total workout lasts between 4-20 minutes. The work intervals can be done with almost any exercise activity. Sprints, Kettlebell Swings, Squat Jumps, etc. It all works as long the exercise is done with a lot of intensity. And the rest intervals can include: Jogging, bouncing in place, or just chillin'. But now you might be wondering, why do this? Does it have any advantage over regular cardio? Here are the 7 HIIT Proven Benefits to why it works. Benefit #1. You Will Save Time at The Gym When I was a personal trainer in Dallas, Texas the #1 excuse I heard for being out of shape was something about time. People would say “It takes too long to get to the gym.” or “I’m just too busy.” If you’re one of these people who literally run out of hours in the day - Hiit might be perfect for you. Instead of regular cardio where you give a lower effort over a longer period of time, a good hiit workout is much shorter. Benefit #2. There’s no equipment needed. Yes, you can perform HIIT with all sorts of exercises, but it can also be done from almost anywhere with no weights or equipment. So if you can’t make it to the gym that day, doing a hiit workout from home is always a great second option. Another serious advantage of hiit is that it give you the ability to Benefit #3. Mix things up A lot of people complain about not being able to stick with a routine because they get bored. Because HIIT is simple a protocol and not a specific exercise, it can be done with Sprints, jump ropes, battle ropes, kettlebells, burpees, and whatever you can think of. Benefit #4. People Seem to Stick with HIIT https://www.ncbi.nlm.nih.gov/pubmed/25486273 In one study of 44 participants performed by the School of Health and Exercise Sciences, we see that people greatly preferred HIIT workouts over other forms of cardio. Benefit #5. Improved V02 Max Your V02 is the amount of oxygen you can use during intense maximal exercise. We see in multiple studies that those who use HIIT vs. Steady State Cardio have a much greater improved v02 max. https://link.springer.com/article/10.1007%2Fs40279-015-0365-0 https://www.ncbi.nlm.nih.gov/pubmed/26440134 https://www.ncbi.nlm.nih.gov/pubmed/23002086 Benefit #6. HIIT Matches Regular Cardio’s EPOC Now there’s a lot of hype around HIIT’s EPOC or Excess Post-Exercise Oxygen Consumption. This is the burning of extra calorie after a workout. While most of the claims I found greatly exaggerated HIIT’s effect on EPOC, it is true that a 20 minute HIIT session will give you similar “after burn” effects as steady state cardio for 60 minutes. Benefit #7. Hiit burns just as much fat In multiple studies we see that HIIT burns just as many calories as steady state cardio in ½ the time and even in some studies, 1/3 of the time. https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment In other study’s we see that HIIT targets and burns more body fat than traditional cardio. http://dc.etsu.edu/cgi/viewcontent.cgi?article=1173&context=etd So in a much shorter period of time you’ll get the same amount of calorie burn and potentially more fat burning by using HIIT. Ok, let’s go through some common questions. Question #1. So you’re telling me HIIT is the magic formula for getting rid of my belly fat and getting my sexy 8 pack? No. While HIIT can def help in your fat loss efforts, you need to be eating a great diet first if fat loss is your goal. Question #2. How do you do HIIT properly? LINKS AT THE TOP Question #3. I’m in a cardio routine and love it, should I stop my routine and use HIIT instead? No. The goal is to find a form of exercise and diet you love and will be able to stick with. Should I do HIIT before or after weights? I would say neither. HIIT is incredibly taxing on the body because it’s so intense. Do this type of training separate from your weight-lifting.
Views: 233106 The Health Nerd
How to STOP Cravings | 8 Natural Appetite Suppressants That Work
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Trying to find the solution to stop cravings? Look no further. This video is the ultimate guide to stopping sugar, food, and sweet cravings for good with 8 natural appetite suppressants that work. Food and sugar cravings are a dieter’s worst enemy. Everyone has experienced that moment when walk to the fridge, look inside, realize nothing is on your “diet,” and walk away disappointed. Sometimes it can even be difficult to tell if you’re body is actually hungry or just bored. And while there is plenty of bad advice, pills, and hocus pocus theories out there, today, The Health Nerd is going teach you how to stop cravings with 8 simple appetite suppressants that actually work. #1. Drink water first Thirst and hunger cravings are often confused. This is because our sedentary lifestyle does not fit what our bodies were designed to do, so the brain “prompts” us to get up and go do something. To conquer this, drink a large glass of water when “hungry” and then wait a few minutes. You will often find that the craving goes away and your body was simply “bored” and searching for a dopamine hit. #2. Sip on some Peppermint Tea A study done by Wheeling University showed that inhaling the scent of peppermint every two hours caused people to eat 1800 less calories than normal. It also showed reduced cravings for sugars and fatty foods. #3. Try Mediation Strange but true, meditating has been shown to reduce binge eating by up to 70% in severe food addicts. It has also been shown to increase focus, improve sleep, reduce stress and anxiety, and make you more empathetic of others. You only need 5 – 10 minutes for these effects, And it can be done anywhere… #4. Eat lots of protein and fibrous carbs at the same time Protein has been shown to greatly reduce cravings and help people naturally decrease their calories by up to 441 per day. Fiber has been shown to reduce appetite by up to 39% as well. Combine them in meals like a steak and spinach salad or an apple with a high quality whey protein shake. #5. Drink decaf coffee It looks like decaf coffee has finally found its place in the world. Not only does it have antioxidants and nutrients, it is also a strong appetite suppressant. In fact, it was proven to beat out regular coffee and caffeine pills for helping people stop cravings. #6. Drink apple cider vinegar throughout your day Vinegar increases the fullness you feel from your meals and causes people to eat 200-275 fewer calories throughout their day. Apple cider vinegar can also help you fight sugar cravings by stopping those mid-day crashes with its blood sugar leveling effects. Drink 2 tablespoons in 8 oz of water 30 minutes before your meals for best results. #7. Spice things up. Adding in cayenne pepper to your meals has been shown to increase metabolism and curb appetite. It has also been proven to increase fat burning in men and women. So adding in a little Sriracha or Louisiana hot sauce to your food will help stop your cravings. #8. Eat satiating foods The biggest problem people have is eating foods that don’t truly satisfy them. Foods like butter, white bread, ice cream, and pizza fill you up with calories but are proven to still leave the body unsatisfied. On the flip side, foods like watermelon, grapefruit, steak, broiled fish, oatmeal, apples, and potatoes have been proven to leave the body feeling full. Eat more of those foods to stop your cravings. STUDIES USED: http://bit.ly/1ogwa4j http://bit.ly/1q7tYTP http://bit.ly/1MftFRl http://1.usa.gov/1bDxU30 http://1.usa.gov/1L4gFw2 http://bit.ly/1SBmC22 http://1.usa.gov/1SR83dp http://bit.ly/1fcmnIL http://1.usa.gov/1L4gFw2 Please remember to hit the "like" button if you enjoyed the video!
Views: 476504 The Health Nerd
How to Eat Healthy, Lose Weight, and Feel Awesome!
To support our channel and level up your health, check out: Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Could there be anything more confusing than “how to eat healthy?” In today's video, I will be breaking down how to eat healthy and lose weight + feel amazing! SIDE NOTE: ALMOST TO 200 SUBSCRIBERS!!! :) Is milk good or bad for you? Are carbohydrates healthy or not? Could someone please explain to me how to stop eating Oreos? The point is: There is a lot of confusing, contradictory, and misunderstood information out there… So today the health nerd is going to show you how to “eat healthy to lose weight and feel awesome.” And it’s all backed by science… First, let’s start with what not to do… Mistake #1. Getting bad advice… Whether it’s a parent, a trusted friend on the latest fad diet, or some guy on the internet, just because someone is “healthy looking” doesn’t really qualify them to give you sound health advice. You wouldn’t take financial advice from a rich kid just because his parents are rich, the same way you shouldn’t take health advice from someone just because they are genetically gifted. Seek advice from those who have actually transformed themselves or really good looking internet cartoon people. Mistake #2. Eating processed foods… Do you know how much cardio it would take to burn off 2 Krispy Kreme glazed doughnuts? Approximately 37 minutes straight of jogging at an 8-minute mile pace. The problem with processed foods like chips, sugars, and those doughnuts are that they make getting in an enormous amount of calories incredibly easy to do. And strangely enough, these foods are more likely to leave you hungry and unsatisfied after a meal, causing even more calorie consumption. So avoid processed foods. Mistake #3. Thinking any specific “diet” gives you a free pass… There are plenty of overweight people who eat strictly paleo, and there are plenty of fit people who eat pasta regularly. The mistake is thinking that any particular diet magically lifts the “laws of health.” The point is: Just because the cookie recipe is “vegan approved” or “gluten free,” doesn’t mean your body needs 30 of them… Mistake #4. Eating lots of pretend “diet” foods. When something is labeled “healthy” in the food industry, it usually means “we have taken the naturally occurring fat out of this product and have inserted a ton of sugar and salt for taste - enjoy.” It’s at least a little ironic that they are now putting the fats back into foods as we now know the real dangers come from high sugar intake. The worst offenders almost always have the label “fat-free” and you should watch out for these in particular. Which is a perfect lead into the proven scientific ways to eat healthy… 1. LEARN TO READ Nutrition LABELS. Nobody can take charge of how you look and feel other than YOU. By far one of the best things you can do for your health is to learn how to read nutrition labels and understand what they mean. Click here to watch our video on how to read nutrition labels properly. 2. Eat Real Food. By real food, I simply mean food that grows in nature. It’s hard to go wrong if you focus on eating lots fresh vegetables, fruits, and lean meats. These foods have been proven in multiple studies to make your body feel full and satiated after eating. A good rule of thumb is to stick to the perimeter of the store when grocery shopping. This is where the fresh food is stored, so it’s a good idea for any healthy eater. If you’re eating fresh whole foods, but still not losing weight… 3. You need to track your calories… While there are PLENTY of other factors that matter in eating healthy other than just calories, they do play a significant role in your health. Something as simple as a calories tracker on your phone can be insightful to why your weight is going down or going up… But it’s not just the calories, you also need to… 4. Listen to your body Some people are gluten intolerant, some people are lactose intolerant, and others are just plain intolerant. Listen to your body BEFORE listening to the advice of the health and fitness community. If you start paying more attention to how your body feels before, during, and after meals, you will notice eating healthy is rather easy. In fact, consciously aware dieters often consume 1000 calories fewer than their counterparts.
Views: 194931 The Health Nerd
How to Stop Binge Eating and Emotional Eating for Life!
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness “I lost control” “I just couldn’t stop” “It was like a ravenous wolf took over my eating” These are some of the phrases those suffering from binge eating and emotional eating use to describe how they feel. Today we’re going to talk about how to stop binge eating and emotional eating for life and it's all backed by science! Here are some important resources: Overeaters Anonymous: https://oa.org/ Food Addicts Anonymous: http://www.foodaddictsanonymous.org/ Like us on BookFace: https://www.facebook.com/thehealthnerds/ First, we need to answer the question of why does binge eating actually happen? According to Dr. Michael Mantell with Greatist.com, binge eating is always a result of dealing with negative emotions. http://greatist.com/happiness/science-why-we-binge The process of compulsive binging applies equally to food, drugs, and even people with a shopping addiction. #blackfridayproblems These negative emotions have 3 categories: Psychological Things like anxiety or stress. Chemical Pleasure chemicals like oxytocin that are released in the brain when we eat sugary and overly fatty foods. And cultural Where the people you’re around and the culture you live in places pressure on you to consume more. Because binge eating can be caused by any of these there is no one size fits all solution. Also, as stated before in our sugar video, there are levels of addiction. Not everyone who buys a pair of jeans becomes a shopaholic and not everyone who eats a piece of chocolate eats the entire bag. Each person will have their own level of addiction and optimal protocol to solving this problem. These are the things we kept in mind for this list of the 6 steps for how to stop binge eating and emotional eating for life. #1. Listen to Your Body is First and Foremost When we slow down, breathe, and bring our attention to our bodies, we active our parasympathetic nervous system (Also known as the rest and digest mode for our body). By doing this we help separate our animal brain and desires from our pre-frontal cortex which helps us make better decisions. This is why studies show meditation, yoga, and mindful eating are incredibly effective for those who binge eat. https://www.ncbi.nlm.nih.gov/pubmed/12708065 https://www.ncbi.nlm.nih.gov/pubmed/24854804 https://www.ncbi.nlm.nih.gov/pubmed/22021603 Slowing down, chewing your food for 20 times before swallowing, and not eating while watching tv or on your phone are all ways to be a more mindful eater. #2. Discover Patterns with a Journal We all have triggers in our lives that can lead to binging. It could be a particular restaurant you visit, friend you hang out with, or just anytime you’re on vacation. By journaling your thoughts and walking yourself though the steps that led up to the emotional eating, you become more mindful of what’s happening. http://ajcn.nutrition.org/content/82/1/222S.long https://www.sciencedaily.com/releases/2008/07/080708080738.htm This is why keeping journals and food logs have been proven to help dieters lose weight faster and keep it off. #3. Become a Master of the Salad Question I have mentioned this before - you need determine if you’re hungry or just having a craving from boredom. Ask yourself, am I so hungry that I could eat a salad? If not, you’re just having a craving! #4. Be Aware of the “What the Hell Effect” This is an actual psychological effect where a small diet slip-up causes people to say “what the hell” and eat everything in sight. Keeping triggers and temptations out of the house will help you fight this. https://www.psychologytoday.com/blog/changepower/201111/beware-the-what-the-hell-effect-especially-holidays Also, positive self talk can be effective. Saying things like: “Every little bit counts – so I’ll stop eating now” mid-binge can help. #5. Become the Veggie Monster Depriving yourself too much on a diet can cause binge eating. But here’s the thing, most veggies are so low calorie that it would be basically impossible to eat too many if eating them in their natural state. Eat plants especially leafy greens like there’s no tomorrow and do not have a set limit for yourself. You can binge on as much spinach salad as you like guilt-free. #6. If all else fails get professional help Circling back to the first point I made, everyone is a little different. Some people have brains that are highly susceptible to addiction. If binge eating is something you have struggled with your entire life and none of what I just said has worked, it’s time to reach out and get professional help.
Views: 190359 The Health Nerd
How to Get Taller Naturally: The Real Science Behind Increasing Your Height
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today we’re going to be talking about how to get taller naturally and what the science says about increasing your height. Let’s get into it by starting with some myths about height growth as there are quite a few • Jumping rope • Drinking tons of milk • Playing certain sports like basketball or swimming • Hanging upside down from the ceiling like Spiderman. • Doing yoga or certain types of exercise • Putting salt in your shoes All of these things are NOT going to make you taller and things like caffeine, diet coke, and weight lifting will not stunt your growth. http://www.nytimes.com/2005/10/18/health/the-claim-drinking-coffee-can-stunt-a-childs-growth.html These are all complete myths and have the same scientific credibility of bigfoot. So, can I actually get taller naturally after puberty? Natural growth usually stops between ages 18-25 when your bones ossify and your epiphyseal plates seal off. Once those plates are sealed, 90% of potential growth is done. What factors effect growth? Roughly 60-80% of your height is determined by genetics while the other 20%-40% is determined by nutrition and hormone secretion. https://www.scientificamerican.com/article/how-much-of-human-height/ Here are 5 Important Factors for Naturally Height Growth and Maximizing Your Current Height 1. Eat a lot of calories, including protein. After the world war II, Japan added in a lot more fish protein and calories into their natural diets and because of this, saw the average height of the country increase by 3 inches. http://www.westonaprice.org/health-topics/inside-japan-surprising-facts-about-japanese-foodways/ Countries like Denmark have also shown that the height of the country increases as it’s wealth and consumption of calories grows. http://www.randalolson.com/2014/06/23/why-the-dutch-are-so-tall/ So eat lots of whole natural foods especially during those early years for more growth. 2. Sleeeeeeeeep Especially during the hours of 10pm-2am because those are the most important hours for height hormone secretion. Both human growth hormones and testosterone play vital roles in the height and they have massive spikes during that time of rest. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/ So if you’re a young person, those late nights on the hotline bling are not cutting it if you want to be tall. 3. Get lots of vitamin D Go out in the sun and get up your natural vitamin D because this hormone also plays a major role on testosterone secretion. https://www.ncbi.nlm.nih.gov/pubmed/21154195 On the days you’re not out in the sun you can supplement with vitamin D3. 4. Don’t consume crap While factors improving height is still hotly debated, it is well known that certain foods and substances do stunt one’s potential growth. Sodas contain phosphorous which has been shown to lower bone density. Soy products like tofu and soy sauce contain phytic acid which can reduce the absorption of calcium. Children who too much sugar tend to be shorter than their peers. http://www.livestrong.com/article/554090-does-sugar-permanently-stunt-the-growth-in-children/ Finally smoking doesn’t seem to help either as it’s been documented to stunt the growth of teenage boys. https://www.sciencedaily.com/releases/2008/03/080331135155.htm If you just focus on consuming lots of dark leafy greens, fresh fruits, whole proteins, healthy fats and having the occasional treat, you will be fine! 5. Improve posture This is something you can do at any age that will improve your height. Just stand with your butt, shoulders, and back of you head against a wall for 20 minutes a day. This is the correct posture for your spine and may feel a little weird the first time you do it. This process alone can add 2 or so inches to your height depending on how much slouching you do. Also, consider doing some Yoga and stretch out those hip flexors that get weakened from sitting all day! Closing thought nerd family: What’s much more noticeable than one’s height is how one carry’s themselves. There are plenty of tall people who appear short and shorter people who appear tall based on their confidence, presence, and overall energy. While there’s not much one can do to improve their height, how you feel, look and love yourself is completely in your control. It may not make you any taller, but it can help you shed excess weight, feel better about yourself, and start to love the way you look. #1. Don’t fall for myths or common ploys #2. Consume plenty of calories and healthy proteins #3. Sleep lots #4. Get in vitamin D daily #5. Don’t consume crap #6. Stand tall nerds!
Views: 346756 The Health Nerd
Health Benefits of Yoga: 10+ Benefits Showing Why Yoga is Good For You
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Sooooo yoga. There are plenty of health benefits of yoga that you may not have yet realized. In this video, I will show you exactly why yoga is good for you. Whether it’s Pins on Pinterest, Youtube videos, or those dank beach yoga photos on Instagram, yoga is quickly becoming one of the hottest trend in health and fitness. If you live in a big city it probably feels like there’s a yoga studio on every street corner. Even though many of those pants never make it into the inside of a yoga studio, I’m going to show you some reasons why they should and why yoga is so beneficial to the body. This week on The Health Nerd, you’re going to learn how just a few minutes of yoga every week, will make you more mentality alert, happier, and healthier. First, let’s talk about the science. There are a shocking amount of studies that show the health benefits of yoga for men, for women, and everyone in between. If you think it’s something only for the naturally flexible or for hippies, think again. Here are some of the best benefits of starting a regular yoga practice. #1. Researchers from the University of Washington found that a regular yoga practice helps one Fight sugar cravings. Improve breathing. And help with emotional awareness. They found that yoga gave people a sense of “mindful eating” in which they were consciously aware of the impact the food they ate made on their body. This gave the practioners better control over their eating habits and eating decision. #2. Oxyford University found that people who practice yoga only once a week Slept better. Had lower blood pressure. And were overall less stressed than their non-yoga counterparts. This lowering of cortisol and stress levels led people to be in a more relaxed and happy state of mind. It also helped them manage stressful situations better and not totally freak out. #3. There’s even significant evidence behind how yoga can help people lose weight. Including its ability to balance hormonal levels. Manage cravings (as mentioned before). And burn the equivalent calories of any standard workout routine. It seems that the popular term “yoga body” actually has some evidence behind it. Finally, yoga has proven to help the body become more flexible, relieve migraines, improve posture, de-compress lower back pain, boost immunity and can help you have better sex. Phew*** That’s a lot of health benefits of yoga! So at this point you may be thinking… What’s the best way to get started? Try a 20-minute yoga workout after this video and see how you feel. I’ll link some of the best places to start for beginners in the description below. If your feeling those yoga vibes and enjoyed it, then you should either: #1. Join a studio #2. Find an online book or program to walk you though it. Yeah, there’s a lot of free info online, but most of it is too jumbled and varies too greatly to get long term benefits from. Also research shows that the act of paying for something makes it wayyyyyy more likely you’ll actually complete it. The investment of money seems to make people stick with workout programs for longer and with more consistency. Here are some of the best yoga resources around: Best Beginner Yoga Workouts: http://avocadu.com/20-minute-beginner-yoga-workout-for-flexibility/ http://avocadu.com/free-20-minute-yoga-workout-for-beginners/ Beginner Yoga Videos: https://www.youtube.com/watch?v=v7AYKMP6rOE Effective Beginner Yoga Programs: avocadu.com/the-yoga-fat-loss-bible http://amzn.to/2a1SLF0 University of Washington Study: http://www.ncbi.nlm.nih.gov/pubmed/19631053 University of Oxyford Study; http://occmed.oxfordjournals.org/content/62/8/606.abstract http://www.ncbi.nlm.nih.gov/pubmed/23866738 Other Relevant Yoga Studies & Articles: http://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat https://nccih.nih.gov/health/yoga/introduction.htm http://www.yogajournal.com/article/health/count-yoga-38-ways-yoga-keeps-fit/ Health Benefits of Yoga: 10+ Benefits Showing Why Yoga is Good For You
Views: 124883 The Health Nerd
Skinny Fat: What is Skinny Fat and a 3-Step Solution to Fix It
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today, we’re going to be talking about skinny fat, what it is and 3 step science-based solution to fixing it. First off, what is skinny fat exactly? Those two words “skinny” and “fat” are opposites. How can I be skinny fat and what sort of diabolical black magic is this??? Scientifically, this body composition happens when one has very little muscle mass but a decent amount of body fat. It does not matter the weight of the person as it has more to do with the bad lean muscle tissue to fat ratio. With one’s shirt on it usually just looks like this person is skinny. However, with the shirt off there is a noticeable portion of belly fat. It’s pretty much having the body shape of an Avocado. The goal, is to flip the Avocado over Having a thinner waist compared to shoulder or bust width, it what humans are designed to look like and be attracted to. So how do we fix this? First let’s look at the reasons why exactly people end up skinny fat. It’s usually a poor diet combined with little to no strength training. The truth is that you could be doing a lot of the “right” things and still wind up skinny fat. For instance, lots of skinny fat people try to fix the problem with long distance cardio. While long distance cardio is great for the heart, it really does nothing for you in the way of body composition and only makes you smaller as a whole. Being smaller really doesn’t do much to help flip that Avocado over. So how do we fix skinny fat?? People who are skinny fat are often presented with two pretty bad options. #1 Cutting If you focus only on cutting weight, you may lose that pesky belly fat but will also lose any reaming muscle in the process making you look even skinnier. Looking like a skelton was never very sexy and that’s coming from a stick figure. #2. Bulking If you focus on gaining weight and muscle, you will increase muscle mass but it’s likely you’ll increase belly fat as well. Since I presume the marshmallow man look isn’t your thing either, I wouldn’t recommend this. The real skinny fat solution is something call body re-composition. It’s where you both gain muscle while attempting to lose fat simultaneously. The great news is there’s really only 3 steps you need to make this happen. 1. Get Stronger In order to build up that Avocado, you need to add some lean muscle tissue to your frame. The best way to do this is with resistance training. Now, don’t just run around the gym lifting weights for just the sake of lifting weights. That won’t lead you to results. The real key is to get stronger. Week by week you will want to increase the amount of weight you’re lifting or reps you’re doing to get the body STRONG. This strength will lead to muscle growth and that muscle growth helps to build up that avocado’s upper portion. 2. Maintain Weight The next step may sound strange, but you should focus on maintaining not losing your current weight. As your strength increases from resistance training, the amount of muscle tissue you have will increase as well. If week by week you are getting stronger, yet you’re staying at the same weight that usually means you’re adding lean muscle tissue and dropping body fat at the same time. Some weeks you will need to eat a little less, some weeks a little more (eating whole and natural foods of course), but if your current weight stays same you WILL start to see skinny fat body change. Slowly but surly, that Avocado will start to transform. 3. Have Patience Fixing being skinny fat is going to take some time and patience. Rome wasn’t built in a day and neither is a sexy upside down Avocado body. It may take 12 weeks to get to your goals, but by the end of the journey you should look and feel like a new person. Also feel free to check out our free video training on fatlossnerds.com On the page we talk not about both fast weight loss and what kind of resistance training we recommend. So in summary if you’re skinny fat and are ready to change you should #1. Get stronger using resistance training #2. Maintain your current weight with whole and natural foods #3. Have patience Before you go if you wouldn’t mind leaving a like and a short comment on the video we’d really appreciate it. Every comment and like we get on our videos helps our small channel grow. Even a short comment like “the health nerd is a dreamboat” helps more than you know and we appreciate every comment and like we get. And rumor has it for every new subscriber we get, a baby Dumbo Octopus is born. So please subscribe to the health nerd for healthy tips and tricks backed by science. Cheers!
Views: 206655 The Health Nerd
Black Coffee Benefits: 9 Proven Health Benefits of Drinking Black Coffee Daily
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Do you know the black coffee benefits and advantages of black coffee? Coffee has so many proven health benefits it's hard to list them all. That's why this video will cover the benefits of black coffee, risks, and health facts behind it. Did you know that over 400 billion cups of black coffee are consumed every year? Coffee, also known around my house as liquid gold, is the second most traded commodity in the world, only behind oil. I’m going to show you the benefits of black coffee, and the advantages of having a daily cup of joe. I will also finish with some short FAQs about the best times to drink coffee, how much per day is ok, and how much is too much. When people say coffee is bad for you, they often point to a few things… Insomnia. Dehydration & Adrenal fatigue Insomnia is usually a result of drinking coffee too early. Since effects can last up to 10 hours after drinking, simply stop drinking coffee before noon and you should be fine Dehydration – Yes coffee is a natural diuretic, but this problem is cured by drinking more water. Which you should be doing anyway… And Adrenal fatigue – This is not even a real medical condition. Anyone spouting this sort of nonsense doesn’t deserve your time or attention. Here are the proven benefits of drinking coffee backed by scientific studies 1. Coffee can help you burn fat Black coffee has been shown to boost metabolism by up to 11% and dramatically increase fat-burning potential.  Other studies have even shown that the rate of fat being burned while drinking caffeine can improve by 10% in obese individuals and by 29% in lean individuals.   2. Coffee helps you exercise better Black coffee has been proven to be one of the most effective supplements ever for improving exercise output. Drinking coffee causes a spike in adrenaline and causes an increase in exercise performance by around 11-12%.   3. Your heart seems to like it Drinking up to 2 cups of coffee per day can reduce the risk of heart failure by 11%. 4. Coffee can make you smarter It enhances the firing of neurons in the brain and has been shown to improve various brain functions including mood, energy levels, reaction time, memory, and general cognitive function. 5. Coffee contains an incredible amount of antioxidants These antioxidants help fight free radicals in the body, and scientists have identified approximately 1,000 different antioxidants in the coffee bean alone. 6. Coffee drinkers have a lower risk of cancer Astonishingly, black coffee has actually shown to lower the chances of getting liver cancer by up to 40%! Also, a study with over 400,000 members showed that people who consumed coffee had a lowered risk of rectal cancer by 15%. 7. Coffee contains essential nutrients the body loves One cup of coffee contains nutrients like riboflavin, potassium, magnesium, and others. While the volume of the nutrients it contains will not blow you away, if you drink 3 cups like the average American adult, you will be getting in a steady source of vital nutrients for your body (study). Just another of the many black coffee benefits! 8. Coffee can help fight depression Most people are unaware of the fact that over 17.5 million people (just in America alone) suffer from some form of depression, and it’s growing every year. Drinking coffee has been shown to lower the risk of developing depression by 20% for women. It has also been shown that those who drink 4 cups a day are 53% less likely to commit suicide than those who don’t. How much per day is ok? A short rule of thumb is 2 cups a day is fine, 3 cups a day is good, and 4 cups a day should be the absolute max. Oh, finally, drink your coffee black. Most of the specialty drinks at coffee shops are calorie nightmares and are basically glorified milkshakes. Drinking it coffee black takes some time to get used to, but just like an acquired taste to wine, it gets better with time. Hope you enjoy this presentation of the advantages of coffee and the black coffee benefits that are provided. Studies used: http://ajcn.nutrition.org/content/early/2012/06/12/ajcn.111.031328.abstract http://archinte.jamanetwork.com/article.aspx?articleid=1105943 http://aje.oxfordjournals.org/content/160/10/977.full http://link.springer.com/article/10.1007%2Fs00125-009-1516-3 http://nutritiondata.self.com/facts/beverages/3898/2 http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2005.00445.x/abstract http://www.ncbi.nlm.nih.gov/pubmed/2912010 http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2007.00665.x/full
Views: 311901 The Health Nerd
Why Am I Not Losing Weight? 7 Reasons for Weight Loss Plateaus
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Lots of people are wondering the reasons why I am not losing any weight and why you are on a plateau. Let’s get into it: Reason #1. You May Be Losing Inches and Not Pounds Right Now We expect scale weight loss to be perfectly linear and a steady progression all the way to our goals. Like we are happily skiing down a mountain all the way down to our perfect weight. Weight loss is not like that… Scale weight loss often looks more like Driving an ATV through Jurassic park. Lots of peaks, valleys, and a little bit of craziness around every turn… This is exactly why you need to weight AND measure yourself. Gaining muscle can also throw off the scale as it’s heavier than fat mass, but steady inches lost, especially in the abdominal area, is one the most reliable indicators of weight loss progress. https://www.ncbi.nlm.nih.gov/pubmed/10951540 The most important measurement you can track is your stomach, but also tracking progress on the arms, thighs, hips and butt is a great idea. Reason #2. You’re Eating Too Much 90% of the time the main culprit to a weight loss plateau is simply an overconsumption of calories https://www.ncbi.nlm.nih.gov/pubmed/18583464 https://www.ncbi.nlm.nih.gov/pubmed/18025815 It doesn’t matter if your gluten free, dairy free, or clothes free, if you’re eating too many calories you’re going to gain weight… The solution is to diligently track your calories for a week, remain in a calorie deficit, and see if the scale or your inches move. It’s important to remember that big reason for why an overconsumption of calories happens is because Reason #3. You’re Eating Processed Foods and Sugars When we eat things like sugar and highly processed foods they don’t actually fill us up and proven to cause more cravings. http://foodaddictioninstitute.org/scientific-research/physical-craving-and-food-addiction-a-scientific-review/ Often this process leads to overeating. There is another reason other than diet that people run into plateaus… Reason #4. The Down-regulation of Metabolism This is a part of your bodies survival process where the metabolism slows down to meet the low calorie intake required to lose weight. An annoying part of dieting for sure, but is actually mostly preventable by doing one thing: Lifting weights. While not 100% necessary at the beginning of a weight loss plan, lifting 3x a week seems to help prevent the down regulation of metabolism from happening. https://www.ncbi.nlm.nih.gov/pubmed/18356845 So if you’re on a plateau and your diet is in check, try adding some strength training into the mix and see what happens. Reason #5 Stress High cortisol levels has been linked to stubborn belly fat and if you’re dealing with a lot of stress right now, this can definitely slow down progress. The best proven ways to minimize cortisol levels is sleep more, meditate, and go on a daily 30-minute walks. Reason #6. Your Hormones Need a Break Have you been dieting for what seems like, forever?? Being in a calorie deficit technically means that you’re starving yourself. This process of losing weight can cause hormones like leptin and testosterone to drop. The prolonged drop on these hormones can make weight loss more difficult. The solution is to go on a diet break. Eat a little more food (yes even some bad things), get some more sleep, and take a break from the dieting obsessively for 3-7 days. Throw away the scale and just focus on how you feel. This will help these hormones normalize and should help things get back on track when you start dieting again. Reason #7. Deficiencies and System Malfunctions If you feel like you’ve truly done everything we just talked about and you’re still not losing any weight, it’s time to go get some blood work done. Think about getting blood work as taking a look under your cars hood. Things like micronutrient deficiencies, thyroid issues, and other system issues are really only revealed by blood work and can cause weight loss problems. Sooooo take a peak and still feel stuck! If you’ve got some extra weight to lose and want to get rid of it quickly, check out our free video training on fatlossnerds.com So in summary if you’re not losing weight and are on a plateau you should: #1. Track your inches and make sure you’re really on a plateau #2. Track your calories for a week #3. Minimize eating sugars and processed foods #4. Try strength training 3x a week #5. Minimize stress levels #6. Go on a Diet Break #7. And finally go get some blood work done
Views: 138012 The Health Nerd
What Does Sugar Do To Your Body? 10 Proven Negative Effects of Sugar
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today, we’re going to be answering the question of what does sugar do to your body and the 10 negative effects of sugar. #1. Sugar can give you wrinkles and adds age to your face Scientists from the Leiden University Medical Centre, in the Netherlands, measured the blood sugar levels of 600 men and women aged between 50 and 70. In fact, for every 1mm/liter increase in blood sugar, the perceived age of that person rose by five months. http://www.research.leiden.edu/news/looking-older-blood-sugar-plays-a-role.html #2. Sugar is Also Associated With Acne Foods ranked high on the Glycemic Index such as sugar and refined carbs have been associated with greater amounts of acne on the face and body according to the latest research. A study of Australian men showed that those who ate a diet with a low glycemic load saw a great reduction in overall acne. It was a small study with only 23 men but is still food for thought. https://www.aad.org/media/news-releases/growing-evidence-suggests-possible-link-between-diet-and-acne #3. Sugary drinks cause an 83% increase in developing type II diabetes In one study of 91,249 women showed those who consumed 1 sugar-sweetened beverage a day had an 83% increased risk of developing type II diabetes compared to those who had only 1 a month. #4. People who eat sugar are at a much higher risk of cancer There has been a direct link seen between breast, and colon cancer with sugar consumption. http://www.sciencedirect.com/science/article/pii/0306987783900956 http://cebp.aacrjournals.org/content/6/9/677.short This is likely due to the fact that insulin is one of the key factors behind the growth and multiplication of cells, and sugar spikes insulin to abnormally high levels. #5. Sugar Can Ruin Your Teeth A study by the American Journal of clinical nutrition showed that sugar destroys the healthy bacteria in our mouth. This can cause tooth erosions and may dim that bright smile. http://ajcn.nutrition.org/content/78/4/881S.full What about sugar and weight gain? There are 5 proven reason sugar leads to added weight gain... #6. Sugar is the premier definition of empty calories. It has no real nutritional value, no nutrients, no minerals, no proteins, and no fiber. Because of this lack of nutrients… #7. Sugar makes you feel hungry In a study by Yale University, those that consumed sugar had an INCREASED appetite and desire for more food. http://yaledailynews.com/blog/2013/01/15/overeating-linked-to-sugar-consumption/ So not only does sugar fill you with empty calories, it makes you want more of those calories. This process happens because sugar screws up hormonal levels in the body. Which leads to #8. Sugar blocks leptin and raises insulin to supernatural levels Leptin is a hormone in charge of telling us we’re full and need to stop eating. It also tells us we have energy and should go out and use that energy. https://www.ncbi.nlm.nih.gov/pubmed/18703413 https://www.ncbi.nlm.nih.gov/pubmed/15111494 Sugar consumption blocks this hormone from doing its job and from reaching the brain. http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-5 9. Sugar causes belly fat Numerous studies have shown direct links from sugar to increased accumulation of belly fat. Despite knowing all this, it’s hard to stop eating sugar because http://www.jci.org/articles/view/37385 http://www.ncbi.nlm.nih.gov/pubmed/19248858 #10. Sugar is addictive Similar to drugs like cocaine, scientists have now shown that sugar causes a very similar release of dopamine in the brain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851032/ Studies on neuroplasticity have shown that drug users have similar behavioral addictions to those addicted to sugar. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139704/ Point black. Sugar is ADDICTING and comes without the immediate social repercussions of frequent drug use. That’s why it’s so hard to stop eating it. How much should you eat per day? None. There is not a reason to be eating this food in your diet, but only on the rare occasion as a treat. What about fruit? Fruit has fiber, vitamins, minerals, water, and tons of nutrients that refined sugar does not have. http://www.bmj.com/content/347/bmj.f5001 Sticking to whole sources like apples, oranges, and berries are a better idea. What should you do if you can’t stop eating sugar? I think this subject needs to be covered in greater detail, so either next week or sometime soon we will be making a video about breaking sugar addiction if that’s something you guys want.
Views: 344041 The Health Nerd
10 Lemon Water Benefits + How to Make (and detox)
To support our channel and level up your health, check out: Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course The 10 amazing lemon water benefits! What if I told you there was an inexpensive drink that keeps your skin healthy, helps your digestion, is packed with Vitamin C, and can help you lose a little weight… No, this isn’t a late night infomercial pedaling some magic elixir. This is The Health Nerd, and I’m talking about Lemon Water. Today I’m going to cover: A little background about lemons, 10 health benefits, and how to make it. Lemons were originally cultivated at around 500 B.C. in northern India and have been used for centuries for their many health benefits. They really came to shine though in the mid-18th century for their high vitamin C levels, which helped to prevent scurvy. Fun fact: The demand was so high for lemons in the United States that people were willing to pay $1 per lemon in 1849. That’s roughly $31.25 per lemon, today. Thankfully you won’t be paying NEAR that much and here’s the top 10 scientific reasons why you should be drinking lemon water… 1. Helps with Digestion Lemon water has a citric acid that interacts with the enzymes of your body to produce health liver bile. This helps to keep food moving smoothly through your system. 2. Helps keep Skin Healthy and Clear Lemon water is LOADED with vitamin C and thus, many antioxidants. These fight damage done by free radicals to keep your skin looking fresh. The vitamin c also keeps the body producing natural collagen essential to keeping skin young and healthy looking. 3. Can help with weight loss Sipping on lemon water throughout your day can help you shed a few pounds as well. Lemon water contains pectin fiber, which helps to fight hunger cravings and keeps you more satiated from your meals. 4. Give the Immune System a Boost The high vitamin C in lemons and the small amount of potassium will help protect you from catching that cold that’s going around the office. You can also drink it before traveling for some added protection. 5. Boosts your metabolism Not directly through the lemons per se, but the added water has been shown to boost body’s natural metabolism by 30%. 6. Naturally detoxifying and cleansing Lemon water helps to stimulate the liver and flush out harmful toxin buildup. This will ensure that you have better nutrient absorption from your food and get more out of the foods you eat. 7. Can help you cut down on caffeine Many people use warm lemon water to help cut out their morning coffee intake. While there’s nothing wrong with coffee… this process many help you feel more refreshed and help you fight the afternoon crash. 8. Helps fight viral infections like sore throats If you’re in the unfortunate position of having a sore throat just remember that warm lemon water is a great solution to help you fight off the infection. 9. Helps protect against the damages of high stress levels When we are stressed, the hormone cortisol gets secreted into the body and can cause all sorts of problems if around for too long. Thankfully the vitamin C in lemon water stops cortisol in its tracks and will help minimize the damage. 10. Adds to your daily water intake for the day We all know the importance of drinking a good amount of water throughout the day. Well, having lemon water will help add to your daily total of water keeping your body healthy and happy. So if you’re ready to try some…Here’s how to make it: Add juice from ½ lemon into 8oz of lukewarm water and drink. Avoid using HOT water, because it kills off the active enzymes in lemons. Also, use a straw when possible, because concentrated lemon juice can wear down tooth enamel. The best time to drink it is first thing in the morning right when you wake up. This will help give you clean energy and is a great way to start your day. STUDIES USED: http://1.usa.gov/1SBlhYS http://1.usa.gov/1Vacxiz http://bit.ly/1MTbeSz http://1.usa.gov/1et6nUd http://1.usa.gov/1WduhJr http://1.usa.gov/1RF5b4j http://1.usa.gov/1UJfF51 http://1.usa.gov/1et6nUd Please hit the "like" button if you enjoyed the video!
Views: 192720 The Health Nerd
5 Biggest Weight Loss Myths Debunked by Scientific Studies
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today we’re going over the 5 biggest weight loss myths and debunking them using scientific studies. Weight loss myth #1. Eat 6 small meals for a faster metabolism http://www.ncbi.nlm.nih.gov/pubmed/9155494 http://www.ncbi.nlm.nih.gov/pubmed/19566598 http://www.ncbi.nlm.nih.gov/pubmed/21123467 When comparing eating 3 meals a day with 500 calories vs. eating 6 meals a day with 250, neither causes a greater calorie burn. (full article in description). The takeaway point here is that since meal frequency does not really matter, focus on finding what works best for you. What matters much more is WHAT you’re eating, not when you’re eating it for weight loss. Weight loss myth #2. Exercise alone can help you lose weight Let me be clear, exercise is amazing for a variety of reasons Better blood flow Improved posture Gaining lean muscle tissue to help you burn more calories Heart health And a variety of other things. Exercise is something your body needs and something you should be doing. That being said, according to the research exercise is not a crucial component for weight loss. http://www.cell.com/current-biology/abstract/S0960-9822(15)01577-8 https://www.sciencedaily.com/releases/2015/08/150817142140.htm Multiple studies have shown when people are spilt into two groups, one using diet and exercise and one only using diet, that weight loss results are usually very similar. http://ije.oxfordjournals.org/content/42/6/1831.full http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/ This just goes to further show that you absolutely cannot outrun a bad diet. The takeaway here is not to ignore exercise or stop exercising for weight loss, the point is to give your diet more credit and focus on what you’re eating. As far as weight loss is concerned, the science points to taking an 80% diet 20% exercise approach. Weight loss myth #3. You Can Crunch Your Way to A 6-Pack The body anatomically has your muscles located underneath where you store fat. It’s likely that you already have great abs from the natural movements in. Crunches will not get you abs. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/ Weight loss myth #4. Fat makes you fat. It might seem logical that if you have body fat then cutting fat out of your diet will help you lose it. This is a common mistake. There are plenty of studies showing that diets high in fat but within recommended caloric ranges still cause steady weight loss. http://ajcn.nutrition.org/content/86/2/276.full http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2012.01021.x/abstract There’s also evidence showing that saturated fat is fine for you as well… In a recent meta analysis of 21 studies with 347,747 participants they found absolutely zero evidence or association between saturated fat and heart disease. http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract The reason for the saturated fat scare was a poorly correlated study performed in the 1970’s. In reality, fat and the occasional source of saturated fat in your daily diet is perfectly healthy. The takeaway is foods like high quality dark chocolate, extra virgin olive oil, and coconut oil are healthy and safe to eat. Weight loss myth #5. Don’t lose weight quickly, go slowly Probably one of the more interesting findings was a meta analysis done by the University of Alabama on the speed of weight loss. http://sciencenordic.com/researchers-rapid-weight-loss-best It may seem logical to tell people who want to lose weight to go slowly, change their habits over time, and gradually decrease their calories so they can ease into a new healthy lifestyle. The science tells us otherwise. This comprehensive examination of major weight loss studies found that militant diets beat out the slow and steady approach. http://www.nejm.org/doi/full/10.1056/NEJMsa1208051 The people experiencing the greatest weight loss in the first 2-4 weeks experienced the greatest weight loss the following year. http://www.nejm.org/doi/full/10.1056/NEJMsa1208051 This makes sense from a motivation standpoint as well as the faster the scale moves down the more encouraged you will be to stick with your diet. As controversial as that may sound, it seems a stricter diets produces better weight loss results. There is more to health than just losing weight, but that’s what the science is telling us. The takeaway here is that if you want to see serious weight loss results use an aggressive diet. This does not mean that you should go on a crazy juice fast or crazy tea-tox, just that losing more than 2 pounds per week is ok and a probably a good idea if you have a lot to lose.
Views: 164120 The Health Nerd
How to Read Nutrition Facts | Food Labels Made Easy
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today I am going to teach you guys how to read nutrition facts labels. One of the best ways to improve your health quickly is by learning how to read nutrition labels. The first thing you’ll notice at the top of nutrition facts are the serving size and servings per container. This is simply the “amount” in the package or container. Pretty self explanatory... Next you have the ingredients. Everything inside these black lines is representative of ONE serving. This is important to understand because, next you will see the calories and the calories from fat. This is pretty much the only thing most people ever look at and this is a common mistake… If the package says 200 calories on the bag of chips, but the serving per container says 2.5, that means there is actually 500 calories in the bag… This is a clever little marketing trick that you should pay attention to. Pressing on, you will see the total fat on the package along with a number and a percentage on the right hand side. The number represents the total fat in one serving and percentage represents the percentage based on a 2000 calorie diet. So 8 gram is 12% of a 2000 calorie diet. I should also remind you that fat is not bad for you and there are plenty of healthy foods that are high in fat. What you really want to watch out for is any trans fat. Trans fat is the kind linked to heart disease and all sorts of bad stuff. Avoid this at all costs. Saturated fat should be much less of a concern. This may surprise some of you, so I will link a few studies below that have conclusively proven that saturated fat is fine to eat and not the cause of the many diseases it was wrongly accused for. Think of saturated fat as the middle child of the fat family, he’s got a good heart but is just a little misunderstood. Now, you may be thinking, wait a minute… Why does the total number of saturated fat and trans fat not add up to the total fat at the top… Where’s the other 7 grams? Well this is because not all fats will be listed on the nutrition label. Only the nutrients deemed most important ever make it to the nutrition labels. Don’t worry though. The other fats not listed are generally healthy and should be much less of a concern. Pressing on you will see cholesterol and sodium. Remember, these numbers are based on ONE serving. If the sodium was 25% of your daily intake and the package had 2.5 servings in it. That means the entire package contains 63% of you daily sodium intake. Quite a bit considering this is one snack. Onward, you’ll sees the carbohydrate section. Carbohydrates are the breads, grains, fiber and SUGARS in the food. The first section you’ll see is for dietary fiber. Having a good amount of dietary fiber is a good thing as it helps with digestion and satisfaction from meals. Now the next section is what you need to pay attention to. The total sugars in the food you’re eating are important to watch out for as, like the trans fats, these have been linked to a whole host of diseases and health problems. Also you should be aware of not only the sugar in the food, but what kind of carbohydrates you’re eating. If the food is very high in carbohydrates, but low in dietary fiber, even though the carbs are not labeled as “sugar,” they will operate very similarly in the blood stream. These are called “simple carbs.” This is why you need to watch out for unrefined carbohydrates like white bread and pastas. Next up, you’ll see the label for protein. Knowing that foods high in protein lead to better satisfaction from meals, and promote lean muscle tissue, you will want most of the foods you eat to have a good amount of protein. Finally, we have a few key vitamins at the bottom. It may sound strange, but ignore these. The numbers will be notoriously low and you should be focusing instead on getting in lots of fruits and vegetables every day to meet your vitamin requirements. Leafy greens contain calcium and iron, and fruits contain vitamin c and a. The rest of the nutrition labels facts contain recommendations about how much of each category to get in. They do not change on nutrition labels and are not that important. Finally, on some labels you will see the calories per gram for each macronutrient. Fat contains 9 grams per serving and Carbohydrates and Proteins contain 4. So for every 10 grams of fat, you will have 90 calories. For every 10 grams of protein or carbs you will get 40 calories. Safe to say, you should now have a general understanding of how nutrition labels work. Most importantly, you can stop assuming something is healthy for you based on tricky packaging and start KNOWING the difference.
Views: 263359 The Health Nerd
How to Boost Your Metabolism and Burn More Fat | 4 Steps
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness In this video, you will learn how to boost your metabolism and burn more fat! I do want to make it clear that in order to burn fat, you must be in a caloric deficit. It does not matter whether you’re Paleo, Vegan, or Pegan,. http://www.ncbi.nlm.nih.gov/pubmed/19828708 Factor #1. Your Personal BMR Your personal basal metabolic rate is the number of calories you burn just living your normal life. However, there is one modest way you can control it: Improving the muscle to fat ratio on your body. The more muscle and less body fat you have, the more calories you will burn just chilling, so to speak. http://www.ncbi.nlm.nih.gov/pubmed/2243122 http://www.ncbi.nlm.nih.gov/pubmed/8159108 So how does one acquire this lean and sexy muscle tissue? By lifting heavy things. Doing resistance training is quite helpful for body composition and thus, benefits one’s metabolism. Also, doing high-intensity circuit training is effective as well. This form of training will help you build muscle while increasing your metabolic rate even after your workouts are finished. https://www.ncbi.nlm.nih.gov/pubmed/22710610 https://www.ncbi.nlm.nih.gov/pubmed/22248500 https://www.ncbi.nlm.nih.gov/pubmed/23438230 The choice is personal preference, but if you’re truly trying to maximize fat burning then high-intensity resistance training is best. Factor #2. The Hormone Insulin The whole process of proper digestion is almost entirely dependent on the proper release and absorption of insulin. Too many carbohydrates, particularly the wrong ones, over time leads to insulin resistance and medical conditions like type II diabetes. http://diabetes.diabetesjournals.org/content/61/4/778 Some important steps to take to get more insulin sensitive are: #1. Eliminating fast acting carbohydrates, like refined grains, flour, and sugar from the diet and managing the overall intake of carbohydrates. #2. Getting proper sleep. The body becomes more insulin sensitive when we get 7-9 hours of sleep so it too effects your metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/ https://www.ncbi.nlm.nih.gov/pubmed/10543671/ https://www.ncbi.nlm.nih.gov/pubmed/8770019/ #3. Consider using Intermittent Fasting. It has been shown to both increase insulin sensitivity and raise resting metabolic rate by 3-14% during a fast. https://www.ncbi.nlm.nih.gov/pubmed/15640462 We have an entire video for beginners here. Factor #3. Digestive Enzymes and Gut Bacteria The problem here is that may people have ruined their healthy gut bacteria and digestive enzymes by eating too many processed foods, consuming too much sugar, and even doing necessary antibiotic rounds that introduce bad kinds of bacteria into the body. http://physrev.physiology.org/content/90/3/859.short https://www.ncbi.nlm.nih.gov/pubmed/24365095 http://www.sciencedirect.com/science/article/pii/S0092867412001043 The best ways to fix this are: You can also take a probiotic and/or digestive enzyme to help your gut out. Factor #4. The Natural Thermogenesis of Certain Foods. Some foods have a naturally greater thermogenic effect on the body, meaning the body uses more calories or energy to burn those foods. Caffeine has been shown to boost the metabolism by 3-11% and promote fat burning. https://www.ncbi.nlm.nih.gov/pubmed/2912010 Some of the best sources of caffeine are black coffee and green tea because of the additional nutrients they provide. High protein foods like lean meats or fish have shown to have the greatest effect on thermogenesis resulting in a 15-30% increase in metabolic burn. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/ If you’re one of my many vegan or vegetarian friends the substitute would be a high-quality vegan protein shake as it will have a large concentration of protein. Things like lentils, beans, and quinoa are great foods, but just don’t have the same concentration of protein as the above and won’t have the same metabolic effects. Drinking ice cold water has a slightly thermogenic effect increasing metabolism by 10-30% for an hour. https://www.ncbi.nlm.nih.gov/pubmed/21750519 https://www.ncbi.nlm.nih.gov/pubmed/17519319 Certain peppers like chilis and mustard has been shown to moderately increase metabolism and fat burning in various studies. https://www.ncbi.nlm.nih.gov/pubmed/23021155 Finally consuming lots of dark and vibrant leafy green vegetables will help because they contain virtually no calories and the body still needs to use heat to processes them. Making them a quote and off quote “zero calorie food.”
Views: 690790 The Health Nerd
How to Lose Weight Counting Calories + My 2 Favorite Calorie Calculators
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today we’re going to answer the question of how to lose weight counting calories and I'm going to show you 2 effective online calorie calculators. Calorie Calculator #1. https://rippedbody.com/how-to-calculate-leangains-macros/ Calorie Calculator #2. https://authoritynutrition.com/how-many-calories-per-day/ Food Scale on Amazon (affiliate link): http://amzn.to/2k6ePTv First, let’s talk about the advantages of this model. #1. You can be a little looser on your diet By knowing the exact quantity of food you’re eating every day, it makes it easier to fit in treats and rewards into your diet. Knowing you have an extra 500 calories at the end of the day can allow you to squeeze in some dark chocolate guilt free or whatever you’re into. #2. Counting calories gets you accustomed to proper potion sizes Most people have no clue how many calories are in the meals they eat. By tracking you start to understand why it’s so easy to overeat processed foods, trans fats, and sugars. #3. Technology is making counting easier Apps on your phone like My Fitness Pal make tracking your calorie intake simpler. The data on these apps is not always perfect as it is user submitted, but it’s definitely a good place to start. It should be said that as our technology continues to advance, our ability to track will advance with it. In the near future there will likely be scanners on your phone where you will be able to quickly estimate the calories in each food you eat and store that data. So now let’s move on to getting the number of calories you should eating in order to lose weight. In order to get the right number of calories for weight loss you need to calculate your BMR, adjust for activity, and then put yourself in a calorie deficit. I could teach you how to do this by hand, but that seems kind of silly since there are two trusted calculators you can use online. The first one is by Andy Morgan at Ripped Body.com The second one is by Authority Nutrition.com Both will be linked in the description below. You can also use this shorthand model. The truth is that trying to get your exact number, even using online calculators, is like trying to shoot at an apple off a tree while blindfolded. You can guess at it and get pretty close, but it would be incredibly lucky if you got the number exactly right. That’s why you can also feel confident using this shorthand method to get close enough and then adjust calories based on how you feel. Simply multiple 10-11x your goal body weight for your weight loss calories. So if you want to weight 130 pounds you would eat 1300 - 1430 calories a day for steady and consistent weight loss. Here are some other tips for how to count calories to lose weight: #1. Understand the Macros There are 3 major macronutrients: Proteins, Fats, and Carbohydrates. These are measured by grams on the nutrition labels in the US. For every 1 gram of protein there are 4 calories For every 1 gram of carbohydrates there are 4 calories For every 1 gram of fat there are 9 calories So keep an eye on those fats because even healthy ones do have lots of calories. #2. Make sure to buy a food scale Portion sizes, especially in the US, have gotten a little out of hand. Using a food scale is the best way to start seeing the numbers behind the food you eat and get accurate data. I will link a good cheap scale in the description below. You can also make a game out of it. See how good you can get at estimating before you weight your food because this ability will help for our next point. #3. Try to keep yourself out of unplanned scenarios Calculating food you eat at home and buy from the grocery store is immensely easier than tracking food you eat at a restaurant. Especially when you start to learn that the secret to how every fancy restaurant makes their food taste amazing is by using copious amounts of butter. Plan to eat at home for awhile and use your scale until you get the hang of things. #4. Listen to your body Especially if doing the shorthand approach, pay attention to how you feel. If you’re going to bed famished every night and this is leading you to overeat, consider upping the calorie intake a bit. It’s what works for you that matters, not what the numbers on the internet say.
Views: 122262 The Health Nerd
The Importance of Sleep: 8 Scientific Health Benefits of Sleep + Sleeping Tips
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today we’re going to talk about the importance of sleep and the 10 scientific health benefits of sleep. We’re also going to finish with some proven sleeping tips that will ensure you get a full night’s rest and make sure you get the right amount. 8 health benefits of sleep: 1. Not getting enough sleep is linked to fat 2. Getting the right amount of sleep improves your hormones 3. Good sleep Improves your immune system Another health benefit of sleep is helping you fight off being sick. In a recent study, people who sleep less than 7 hours a night are 3x more likely to develop a cold than those sleeping 8 hours or more. 4. Sleep Helps to Improve Learning In a Swiss University study two groups were introduced to a new language, one right before bed and one during the daytime. The one’s who slept immediately after leaning new material learned the language quicker than those learning in the day time. So studying before bed seems to be a good idea. 5. Sleep lowers the risk of developing depression In a study of twins researchers found that short sleep increased the genetic risk of developing depression. In fact, it has been estimated that 90% of patients with depression also suffer from some from of sleep apnea. 6. People who get more sleep naturally eat less When you don’t get enough sleep, the fluctuations of hormones cause greater cravings and worse appetite control. So if you’re someone who’s trying to lose weight but just can’t stay away from the late night snacks, getting more sleep is something that can probably help. 7. Sleep helps us empathize with others Another strange health benefit of sleep is a better understanding of social cues. One study found that those who are sleep deprived lose the ability to properly recognize expressions of anger and happiness in the faces of others. 8. Sleep improves athletic performance In a study of basketball players, a better night’s rest improved the players reaction times, speed, and, accuracy. In another study of over 2800 women, lack of sleep made them more sluggish and made it difficult to perform tasks that required coordination. Now that we’ve discussed the health benefits of sleep, lets talk about how to get a better nights rest. Here are 5 Sleeping Tips everyone needs to know Sleeping tip #1. Use Black out curtains and duct tape to black out your room Melatonin, also know as the sleep hormone, is raised when the sun goes down to indicate to our bodies that it’s time to rest. The problem is street lights, outlets, and all sorts of other unnatural lights confuse this hormone and trick it into thinking it’s still daytime. Do a complete blackout of your room and you will notice a BIG difference in both quality of sleep and ability to get to sleep. Also, computer screens and phone screens confuse melatonin as well. There are nighttime modes on these devices, but it’s always best to just not use them 1 hour before bedtime. Sleeping tip #2. Have A Routine Humans are habitual creatures and creating a systematic routine will improve sleep. Something as simple as brushing your teeth, reading a book for 15 minutes and immediately going to bed is a habit you can build to make your sleep almost automatic at night. Sleeping tip #3. Use Your Bed for Nothing but Sleep and the occasional… physical activity. Goes with the habit thing, but the moment you hit the bed you want the body to recognize that it’s time to fall asleep. So try not to work on your bed or spend anytime on it when you’re not resting. Sleeping tip #4. Use a pillow between or underneath your legs. This will help to maintain the alignment of your back and improve your posture over time. It will also help those of you suffering with lower back pain. There is not perfect way to sleep, but on your back is probably best as it helps to maintain the alignment of your neck and spine. Sleeping tip #5. Napping is great. A short 20-30 minute nap lowers cortisol levels and is very healthy for the body. So bring back a little bit of your childhood and do a quick cat nap if feeling tired mid day! Our last point is that the right amount of time for optimal sleep benefits is 7-9 hours per night. No less than 7 and no more than 9 is the perfect amount. Studies Used: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ http://www.ncbi.nlm.nih.gov/pubmed/12421655 http://www.ncbi.nlm.nih.gov/pubmed/21731144 http://www.ncbi.nlm.nih.gov/pubmed/16259539 http://www.ncbi.nlm.nih.gov/pubmed/19139325 http://www.ncbi.nlm.nih.gov/pubmed/25117004 http://www.ncbi.nlm.nih.gov/pubmed/20337191
Views: 207676 The Health Nerd
How to use Green Tea for Weight Loss: 5 Scientific Benefits
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today, on the health nerd, we are going to talk about using green tea to lose weight and how to make the best cup of weight loss green tea possible. Finally, we will talk about a relatively new kind of green tea that’s 3x as effective as regular. Don’t miss it. As always, let’s start with the science of how green tea helps you lose weight. Here are 5 proven weight loss benefits of drinking green tea daily 1. You’ll burn more fat during exercise There have been quite a few studies showing green tea as a great fat burner for workouts. In one particular study, participants burned 17% more fat than those taking a placebo. As stated in our last video, drinking coffee or green tea 30 min pre-workout is ideal for fat burning potential. 2. Green tea contains EGCG and tons of antioxidants Where green tea really stands out from other drinks is its high level of antioxidants and catechins. Specifically, one known as EGCG. This substances has been shown to improve calories burned during the day and are excellent for one’s overall health. 3. Green tea mobilizes fat by improving hormonal levels EGCG has also been shown to increase levels on noepinephrine. This hormone is used to signal to fat cells telling them that it’s time to be broken down and used as energy. This process helps to mobilize fat faster off the body and retain more lean muscle tissue. 4. Green tea helps you lose dangerous visceral fat Visceral fat also commonly recognized as abdominal fat, is very dangerous and correlated highly with different diseases and even early death. Green tea has been not only shown to help people lose weight, but lose a little bit more of it around the stomach region. 5. Green tea gives a metabolic boost both short and long term The combination of EGCG and caffeine seems to have both short term and long term metabolic effects. In one study of 60 obese individuals, the group taking green tea extract lost 7.3 lbs more pounds and burned 183 more calories per day after 3 months (17). There are also some other non weight loss benefits of green tea. It lowers the risk of certain diseases It lowers the risk of certain cancers. For instance, women who drink green tea are 22% less likely to develop breast cancer. It may help you live longer. It’s usually a regularly consumed drink by the worlds longest living sub groups of people. There are 3 Main Ways to consume green tea to lose weight (#3 being the best) #1. Green tea extract. This just the herbal derivative from green tea leaves. The positives of this method seem to be that you get around 25%-50% more antioxidants from the extraction process. Also, green tea extract commonly comes in pill form. So if you don’t like the taste of green tea or are on the go, it makes things easier. The drawbacks here are that the body is more likely to absorb nutrients when they are consumed as a liquid vs a pill… #2. Regular green tea steeped in cup. To make, bring water to a hot temperature with a microwave or stove and add in a packet of green tea. Let it sit for 1-3 minutes, stir and enjoy. The positives of this method is it’s easy to drink AND adds to your daily water intake. The drawbacks are it takes a little longer to make than taking a pill. #3. By far the best kind of green tea is Matcha green tea. Why? Because Matcha tea is made through a special shading process in Japan giving it 3x the amount of EGCG and antioxidants as regular green tea. It also has a really cool bright green color to it. The only drawbacks are that it is a little more expensive and time consuming to make. Since it does not come in a packet, you have to whisk the tea yourself, but with the right tools it’s not that time consuming. Start by getting in a source of green tea 3x a day for best effects. Studies Used: http://www.tandfonline.com/doi/abs/10.1080/07315724.2006.10719518#.U2tMX_l_t8E http://www.nature.com/ijo/journal/v24/n2/full/0801101a.html http://www.ncbi.nlm.nih.gov/pubmed/18326618 http://www.ncbi.nlm.nih.gov/pubmed/17906192 http://www.ncbi.nlm.nih.gov/pubmed/18006026 http://www.ncbi.nlm.nih.gov/pubmed/16076989 http://jn.nutrition.org/content/139/2/264.full http://onlinelibrary.wiley.com/doi/10.1038/oby.2007.176/full http://www.ncbi.nlm.nih.gov/pubmed/19906797 Great article on the subject: https://authoritynutrition.com/green-tea-and-weight-loss/
Views: 180170 The Health Nerd
6 Best Weight Loss Tips Backed by Science
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness It’s true. These are all weight loss tips you can find on the internet these days. Probiotic we recommend: http://amzn.to/2byYd3y (that is an affiliate link btw so I get a very measly % if you buy. It's no extra cost to you). And while there are all sorts of pills, potions, and theories out there, here are some tips that are actually backed by science! Let’s start with the obvious first… What you’re eating matters. And one of the most important things you can be eating, is more protein. Diets high in protein have also been shown to cut late night cravings in half, reduce obsessive dieting thoughts by 60%, and make you feel so full that you naturally eat 441 fewer calories per day. It is also helps preserve lean muscle mass and helps stop muscle loss when cutting weight. The best sources are whole eggs, salmon, lean chicken, and grass feed beef depending on what diet you choose. Also, eat tons of low carb vegetables. Besides the amazing micronutrients they provide, they will also supply the body with a steady source of fiber. Studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long-term (38, 39). Your momma was right about eating your greens. Oh, and don’t forget about water. Dieters who were given 17oz of water 30 minutes before meals consumed 44% fewer calories than those who didn’t. It’s also been shown to give a 24-30% boost in metabolism over a period of 1- 1½ hours after drinking. So not only is water great for skin and overall health, it can also help you lose weight. Weight loss is not just about what you eat, but it’s also about what’s going on inside your body. Take a probiotic. Both human and animal studies have shown that normal-weight people have different gut bacteria than those who are overweight or obese. During a 3-month study period, women who took probiotics lost 50% more weight compared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study. So take a probiotic or perhaps some apple cider vinegar to help your gut out. I will link some of the best resources in the description. What about workouts? While there is no real connection between exercise and weight loss per se, it can be helpful because: • It helps prevent the down-regulation of metabolism – which is where the metabolism slows down when you cut calories • It gives an added calorie burn to your day • Better overall health and cardiovascular system. Exercise 3 times a week for best results. Also, consider drinking black coffee or green tea before your workouts. They have been shown to help burn more fat and increase work output during exercise. Some final tips that seems work well for people: Chew gum immediately after eating a meal. Studies have shown that chewing gum lowers the desire for sweets and salty snacks and will decrease hunger between meals (study, study) So right after having a big meal or when those cravings hit, throw in a piece of sugar free gum. Soups work really well. We already discussed the benefits of water intake, protein, and low carb veggies when losing weight. Combine all of these into a delicious chicken and veggie soup to get the benefits of all three in a single meal. Plus, soup is incredibly inexpensive and can last for weeks if properly stored! Oh and don’t forget to sleep. Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43). 8 hours a night, because your health does depend on it! Studies used: http://www.precisionnutrition.com/research-review-coffee-hunger http://www.ncbi.nlm.nih.gov/pubmed/20847729 http://ajcn.nutrition.org/content/82/1/41.abstract http://www.ncbi.nlm.nih.gov/pubmed/20847729 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/ http://www.ncbi.nlm.nih.gov/pubmed/18787524 http://www.webmd.com/diet/news/19991128/green-tea-boosts-metabolism-protects-against-diseases
Views: 201925 The Health Nerd
17 Science-Backed Ways to Relieve Stress Right Now!
To support our channel and level up your health, check out: Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Is there anybody who doesn’t feel stressed these days? Chronic stress has been associated with: Poor sleep, Low testosterone levels, High blood pressure, Heart attacks, infertility and erectile dysfunction, Damaged Skin, Stubborn body fat, and lots of other terrible things you don’t want in your life. That’s why today, The Health Nerd is going to show you 17 Science Backed Ways to Relieve Stress Right Now! 1. Eat Something or chew gum. Science has shown that just chewing on something lowers stress. To avoid the calories, you can always just chew the sugar free gum. 2. Do yoga. It has been proven to lower resting cortisol levels and greatly reduce stress in its regular practitioners. Just 20 minutes of yoga will give you these effects. 3. Meditate. Just 5 minutes of concentrated deep breathing and meditation has been shown to both lower blood pressure and greatly reduce cortisol. There are plenty of free guided mediation apps for beginners that can be downloaded on your phone right now. 4. Walk away from the computer. Uninterrupted computer use has been associated with stress, lost sleep, and depression. Take frequent breaks throughout your day, and make sure to shut it off 1 hour before you fall asleep. 5. Cuddle something. Oxytocin, also called the cuddle hormone, gets released when you spend time with others or cuddle. This hormone has been shown to create a buffer against stress and will lower your heart rate and cortisol when released. 6. Listen to some stress relieving music. Research points to multiple ways in which music can help relieve stress and trigger biochemical stress reducers. There are plenty of great Youtube videos for this, and I will link my favorites in the description. 7. Watch a funny video. Laughter has also been show to reduce the physical effects of stress and lower blood pressure. So next time you’re feeling stressed or anxious, science says to watch a funny cat video! 8. Try progressive muscle relaxation. All the way from the fingers to the toes, tense and then relax each muscle group in the body. This will help relieve tension and you’ll find that once the muscles are relaxed, the mind will soon follow. 9. TURN YOUR FREAKIN PHONE OFF. Just talking on the phone has been shown to raise blood pressure. Whenever you need a break, just turn your phone on airplane mode for an hour and put it out of sight. 10. Hop off Facebook for a week. Facebook has been proven to make us feel sadder and less satisfied. Studies have also shown that when people deactivate it, they feel happier and less worried. 11. Go for a 10-minute walk. Just walking around your neighborhood for 10 minutes will boost endorphins and reduce stress hormones. If you can, walk in a park or a place with nature for greater effects. 12. Use your nose There are plenty of studies that support aromatherapy as a good way to reduce stress. Certain scents, like lavender and peppermint, have been shown to repeatedly reduce stress levels. 13. Take vitamin C. Vitamin C has been shown to stop cortisol in its tracks, and thus, lower your stress levels. If you don’t have a vitamin c pill or package around, you can always drink some lemon water for a quick boost. 14. Write your feels. Keeping a gratitude journal has been shown to make people feel happier over time. Even doing something as simple as writing out 3 new things you’re grateful for every morning in your phone will work. 15. Take a cat nap. Napping has been shown to reduce cortisol levels and aid in stress relief. A simple 20-30-minute nap is perfect for a boost of energy and a reduction in stress. 16. Have sex. Sex, well, at least after you’ve finished the deed, has been shown to reduce stress levels. 17. Buy a puppy. Studies have shown dog owners to be less stressed than others. Most likely from the ability to cuddle with something and take badass Instagram photos. Video inspired by: Greatist.com http://bit.ly/1hiuiHJ Huffingtonpost.com http://huff.to/1O8LvDE Favorite stress relieving Youtube videos: https://www.youtube.com/watch?v=gZLRjXorI_4 https://www.youtube.com/watch?v=PAPE_3513PM https://www.youtube.com/watch?v=Ziw4yd5R0QI Studies used in this presentation: http://1.usa.gov/1qPcKv4 http://1.usa.gov/1p7H174 http://1.usa.gov/1ySRGDg http://1.usa.gov/1YAdted http://1.usa.gov/1kyVrKh http://1.usa.gov/1qPcRXH http://1.usa.gov/1NuTHLk http://1.usa.gov/1VwCgCH http://1.usa.gov/1W7SUXF http://1.usa.gov/VJTaRc http://1.usa.gov/1SdZtDb http://1.usa.gov/23OALk9 http://1.usa.gov/1TbPpwK http://1.usa.gov/1qxTNfV http://1.usa.gov/1VsDy0K http://1.usa.gov/1XBW2tH http://1.usa.gov/1VwCrhc Thanks for being here :)
Views: 339006 The Health Nerd
Fasted Cardio – Faster Fat Loss or Complete Myth? Here’s What the Science Says…
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness First, what is the theory behind fasted cardio? The idea is that when the body is in a fasted state, the low insulin and glycogen levels shift energy usage away from burning carbohydrates and focus on burning the fat stores already on our body. The general idea is that you wake up and immediately perform cardio on an empty stomach that you’ll burn a lot of fat. This makes basic sense in theory, but does it hold any weight in scientific studies? #1. Fasted Cardio & Fat Burning One popular study done in the British Journal of Nutrition showed that those performing cardio fasted burned 20% more fat than those who were fed. https://www.ncbi.nlm.nih.gov/pubmed/23340006 But hold on a second. In another study we see that fasted cardio did not increase total fat burned in a 24-hour period. https://www.ncbi.nlm.nih.gov/pubmed/19305201 Well while you may burn more fat during your exercise routine, this doesn’t necessarily mean you burn more fat overall in your day. #2. Fasted Cardio and Your V02 Max Those that do eat before training have a better v02 max than compared to those using fasted cardio. https://www.ncbi.nlm.nih.gov/pubmed/20452283 Because of this, it is likely you will be able to perform longer and harder workouts than those who are fasting. #3. Fasted Cardio and fat oxidation Those that train in a fasted state do show better fat oxidation and lipolysis. https://www.ncbi.nlm.nih.gov/pubmed/9357807 Lipolysis being the breakdown of fat cells for energy and fat oxidation being the burning of this energy by the cells. #4. Fasted Cardio and Your Muscles Another study showed a downside to performing fasted cardio that it may increase the rates of muscle breakdown. https://www.ncbi.nlm.nih.gov/pubmed/12750588 Since gaining muscle naturally is hard enough, it’s def something to keep in mind if you’re trying to ride the gain train. #5. Fasted Cardio & Glucose Tolerance A 2010 study showed a 28% increase in glucose tolerance for those performing fasted cardio compared to a 2-3% increase in a fed group. https://www.ncbi.nlm.nih.gov/pubmed/20837645 This is excellent because those with impaired glucose tolerance are at risk for insulin resistance, type II diabetes, and lots of other things you don’t want in your life. If you do suffer from an insulin resistance related disease, I would recommend at least trying fasted cardio for this reason alone. #6. Fasted Cardio & Body Composition The final bit of research was cited in the Journal of Sports Nutrition and had some of the most compelling evidence. https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7 It showed that when you put test subjects on a calorie restricted diet, performing cardio fasted or not fasted had no impact on body composition. This make sense. Just because you’re not eating before training does not mean the immutable laws of energy have suddenly been lifted. You have to be in a caloric deficit to lose weight. Now you can probably see why there’s a lot of debate around the topic. Lots of varying results and varying studies. Let’s go through some questions and answers to break down the evidence a little further. Fasted cardio for fat loss, does it work? It evidence shows has some small positive effects, but it’s likely not going to have any truly meaningful impact on your fat burning efforts. Even if you burned 20% more fat from your workout, that number is still so so small compared to total calories you consume in a day. It’s likely you’ll could pick up all those fat calories back in a single tablespoon of peanut butter. As always, diet is the most important thing for fat loss by a astronomical margin. Should I do fasted cardio? Truth be told, it’s going to be a lot about one’s personal preference. Some people are going to love it and some people are going to hate it. It’s one of those things that has some potential upsides and not a lot of real dangers. So if you do enjoy it, go for it. You do you. If I’m going to use fasted cardio how should it be performed? In the morning before breakfast is the way these studies saw positive impacts, so I’d mimic what they did. If it’s a tool you want to use, make sure to give your body at least 2 weeks to adjust to using it. https://www.ncbi.nlm.nih.gov/pubmed/21051570 Your body can adapt to fasted training, but studies show it may take some time. Cheers! Sources: https://www.ncbi.nlm.nih.gov/pubmed/ https://jissn.biomedcentral.com/ https://legionathletics.com/fasted-cardio/ https://breakingmuscle.com/learn/is-fasted-cardio-superior-for-weight-loss-or-just-a-fad
Views: 98714 The Health Nerd
11 Strange-But-True Health Tips That Are All Backed by Science
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness WANDR Peru Travel Video: https://www.youtube.com/watch?v=WolC3suWLOA Squatty Potty: http://amzn.to/2vEVcrz Sugar Addiction Video: https://www.youtube.com/watch?v=HHI-7I9kD5k Our Facebook Page: https://www.facebook.com/thehealthnerds/ Health Tip 1. Chew 30+ times before swallowing your food When you chew, your body releases digestive enzymes helping to break down your food for better absorption. And the truth is, most people greatly under-chew their food. Proven benefits we see in scientific research are: • Feeling fuller from meals • Absorbing more nutrients • Better digestion and gut health • Improved teeth health Health Tip 2. If possible, get a better poop angle Most modern-day toilets fail to simulate how our bodies we designed to remove excrement. We normally sit at a 90-degree angle on the toilet while we were more designed for a 35-degree angle or lower. A poor anorectal angle, heh, kinks up your sphincter sort of like a garden hose as our bodies were designed to poop in the plains and not the burbs. So, if you do have poop problems or just want a better poop, def consider getting a stool like the squatty potty to fix this. Health Tip 3. The Inflammation Cure If you suffer from any inflammation related problems: Skin issues Periodontal disease Autoimmune diseases Allergies Etc You’ll know there are lots of hype and internet lists around specific foods / diets that fight inflammation. However, there’s one “trick” that works better no matter what you’re eating… Calorie restriction. We see in multiple studies that basic calorie control greatly reduces all markers of inflammation in the body. It’s not sexy, but the solution for most of you suffering from these diseases is going to be restricting calories and probably not in eating some rare berry or doing some strange diet. Health Tip 4. Work out in the morning for better sleep A recent study done by Appalachian State University had participants exercise at 7am, 1pm, or 7pm 3 days per week. They found that those working out at 7am had consistently better sleep and blood pressure. So try working out in the am if you struggle getting in those precious zzzzz’s. Health Tip 5. Veggies Make You Sexier The University of St. Andrews found that when consuming yellow-red pigments found in veggies, subjects became more attractive to the opposite sex. When placed in side by side comparisons, people were rated Universally more attractive the more (cah-roh-ten-oids) they ate and were even more attractive than those with fake tans.... Sources: https://www.ncbi.nlm.nih.gov/pubmed/26188140 https://www.sciencedaily.com/releases/2013/07/130715134643.htm http://cat.inist.fr/?aModele=afficheN&cpsidt=926435 https://www.livescience.com/55425-calorie-restriction-inflammation.html http://www.news.appstate.edu/2011/06/13/early-morning-exercise/ https://www.ncbi.nlm.nih.gov/pubmed/23426535 https://www.st-andrews.ac.uk/news/archive/2012/title,82727,en.php https://www.ncbi.nlm.nih.gov/pubmed/23719144 http://www.people.hbs.edu/acuddy/in%20press,%20carney,%20cuddy,%20&%20yap,%20psych%20science.pdf https://www.ncbi.nlm.nih.gov/pubmed/25758865 https://www.ncbi.nlm.nih.gov/pubmed/19661958 http://pages.ucsd.edu/~nchristenfeld/Publications_files/Choices.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772979/ http://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967 https://www.youtube.com/watch?v=JVN_q9BIo8c http://www.lenus.ie/hse/bitstream/10147/559021/1/JAN15Art7.pdf https://psychcentral.com/blog/archives/2017/02/24/how-travel-can-benefit-our-mental-health/ [The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.]
Views: 312541 The Health Nerd
Is Dairy Bad for You? 6 Facts About Dairy for Your Health
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Like us on Facebook: https://www.facebook.com/thehealthnerds/ So what are dairy products? Dairy products are food produced from the milk of mammals Butter, cheese, yogurt, sour cream, ice cream, milk, and whey protein are the most common examples of dairy products. EGGS ARE NOT DAIRY Eggs come from chickens and are a bird– therefore are not dairy. Now let’s look at 6 facts and studies about dairy for your health. Fact #1. 65-75% of People in the World Are Lactose Intolerant. https://en.wikipedia.org/wiki/Lactose_intolerance We’ve only been consuming diary for around 7,500 years starting in Northern Europe. Since modern humans have been around for roughly 200,000 years, we can see that dairy consumption is a relatively new thing to our species. This is why certain parts of Africa and East Asia are up to 95% lactose intolerant. http://www.sciencedirect.com/science/article/pii/S0002822300001620 Some of you may develop severe acne while others may just feel a little gassey after consuming dairy. Fact #2. There’s Lots of Nutrition in Dairy Products A single cup of milk contains 30% of your RDA in Calcium 24% of your RDA in Vitamin D 26% of you RDA in Riboflavin And has plenty of potassium, protein, vitamin B12, and various other nutrients your body needs. http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2 There’s no denying that dairy provides a unique source of nutrients important to our body. Fact #3. Dairy is Associated with Acne Dairy increases the production mTORC1. This increases the bodies sebum production and sizes of sebaceous glands which increases your risk of acne. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-74 http://www.karger.com/Article/FullText/325580 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3141390/ Fact #4. Not All Dairy Seems to Be Equal Fermented dairy products like yogurt and keifer contain probiotics which are excellent for your gut microbiome. Also, the quality of the cow’s life and what it’s fed effects the nutrition of the dairy product produced. Pasture raised grass fed cows have more Omega 3s and have up to 500% more CLA in their products. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0082429 http://www.csuchico.edu/grassfedbeef/research/health-benefits.shtml Not shockingly happy cows leading happy lives produce better dairy products. Fact #5. There’s A Lot of Sugar Content in Dairy Products Dairy contains a naturally occurring sugar called lactose that is in EVERY dairy product you consume. Fact #6. Dairy’s increases IGF-1 IGF-1 (or Insulin-like Growth Factor), is statistically increased from the consumption of dairy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2715202/ IGF-1 production increases your risk of acne and developing cancer. https://www.ncbi.nlm.nih.gov/pubmed/15562834 That being said, not all IGF-1 is bad. For instance, it has clear benefits to those of you trying to build muscle and gain strength. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2439518/ Why are there lots of recent studies out there praising dairy? Dalla dolla bill yall The diary industry alone spent 6.4 million dollars lobbying last year. Food for thought. Is Dairy Bad for You? It depends on the person. If you’re lactose intolerant, suffer with acne, or have any reason you think your body doesn’t process dairy perfectly - I would avoid it. However, it if you really enjoy it as a source of nutrition in your diet, and don’t suffer from the side effects. It’s ok to have. Which leads to the next question… Do you need dairy in your diet? Absolutely not. While diary does have lots of important nutrition like calcium, protein, and Vitamin B12, you can easily get those from other sources. Leafy greens, lean meats, and whole foods have all those nutrients WITHOUT all the sugar or hormone increases dairy. I personally don’t consume dairy for this reason. Does Dairy Help You Lose Weight? No. Weight loss is about having two things working correctly. Eating the Right Amount of Calories AND Having Properly Functioning Hormones. Dairy provides no advantage to losing weight and if you have an intolerance could impede some weight loss progress. What are the best kinds of dairy to consume? If you’re going to get your dairy on, Low-fat unflavored greek yogurt, keifer, and grass fed whey protein are the best. If you’re going to drink milk, make sure it’s organic. What kind of dairy should you never consume? Anything non-organic I’d avoid. Because dairy is already shown to raise IGF-1, avoiding any extra chemicals pumped into cows is a good idea.
Views: 285311 The Health Nerd
Supplements for Weight Loss - 8 Weight Loss Supplements That Actually Work 2017
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today we are going to talk about 8 weight loss supplements that actually work. Also, when talking about supplements for weight loss, there's a lot of contradictory and scammy information out there! But before that, here are 3 scams to watch out for: Watch out for Celebrity Endorsement. A common ploy I see is companies paying celebrities money to endorse supplements they don’t use or need. Watch Out for Anything Hyped Out of Its Mind. There are some wild claims about supplements these days. As a general rule of thumb, if it’s too good to be true, it probably is. Finally, Watch Out Proprietary Blends. This a common way for supplement producers mask the amounts of quality ingredients in a supplement and use a lot of filler ingredients instead. Ok, here are the 8 Weight Loss Supplements That Actually Work 1. Water Before you start looking for expensive supplements and pills, make sure to get the basics right. Getting in 100oz of water a day will have a bigger weight loss impact than most realize. Water not only boosts one’s metabolism, but it also will keep you full making it easier to fight off those pesky sugar cravings. 2. Caffeine Caffeine is a well known metabolism booster and is a common ingredient in commercial weight loss supplements. It’s most powerful effects come from the fact that it boosts the metabolism and can increase fat burning by up to 29%. You can get more caffeine in by drinking coffee or taking a caffeine pill. 3. Fish Oil While taking more “omega 3 fatty acids” doesn’t scream "weight loss", the enzymes they product can help initiate the fat burning process. More importantly, omega-3s are one of the most well researched and documented supplements of all time. They have been proven to help with blood flow, lowering triglyceride levels, reducing the effects of depression, and have many other benefits. Improving your overall health by supplementing with fish oil will help you body function more efficiently, which will help you lose weight! 4. Vitamin D Known as the sunshine hormone, an estimated 85% of people in the US are deficient in vitamin D. This is probably due to the increase in technology and less outdoor activates people are participating in these days. And similar to fish oil, it’s one of the best supplements you can take. It lowers the risk of certain cancers Improves cognitive function in the elderly Lowers the amount of fat mass on the body Lowers blood pressure Improves balance Studies suggests that if you increase your levels of Vitamin D when starting a low-calorie diet, you’ll lose more weight, including in that stubborn belly region. 5. Protein Powder Protein helps improve the metabolism, combat cravings, and reduce the loss of muscle when dieting. Keep protein powder on the go when you need a healthy meal, but there are no good options available. 6. Matcha Green Tea Powder Green tea is a popular dietary supplement for weight loss because of the antioxidant EGCG, which can boost your metabolism during exercise. It comes in a powder form as opposed to loose or bagged tea leaves. Drink 2-4 cups daily for best effects. 7. Apple Cider Vinegar ACV is a powerful health and weight loss supplement proven to help: Curb appetite Improve skin health Increases insulin sensitivity Get better nutrient absorption for your food And more Mix with 8oz of water for best effects! And now for the weight loss supplement people mis... 8. Probiotics Probiotics are live microorganisms found in the gut that help process the food we eat. In fact, during a 3-month study, women taking the probiotics lost 50% more weight compared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study. The point is, your gut health matters and taking care of it with a healthy probiotic can really work wonders. Those are the supplements for weight loss and the 8 best weight loss supplements that actually work! Studies used: http://ajpendo.physiology.org/content/268/6/E1192.short http://ajcn.nutrition.org/content/49/1/44.long http://www.ncbi.nlm.nih.gov/pubmed/18006026 http://jn.nutrition.org/content/139/2/264.full http://jcem.endojournals.org/content/92/8/3334.full http://www.ncbi.nlm.nih.gov/pubmed/20847729 http://www.ncbi.nlm.nih.gov/pubmed/24299712 http://www.ncbi.nlm.nih.gov/pubmed/16015276 Probiotic I Recommend: http://amzn.to/2iUbkeV The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.
Views: 102543 The Health Nerd
10 Proven Omega 3 Benefits and 7 Best Omega 3 Foods
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Fish Oil: http://amzn.to/2ri7zYp Cod Liver Oil: http://amzn.to/2pWTD2e Flaxseed Oil: http://amzn.to/2qAuDPz Now, there are 3 types of omega 3’s: ALA, EPA, and DHA. The majority of the benefits we will see in the studies below come from EPA and DHA. You’ll find these omega 3’s mainly in cold water fish and fish oil, while ALA is mainly found in plant sources. That being said, there’s a common misconception here is that you have to eat fish oil to get EPA and DHA. But when you consume ALA from plant sources your body will convert around 5% - 20% of it to EPA and DHA. #1. They Help with Sexy Skin and Hair Omega 3’s help prevent wrinkles, improve skin elasticity, and help stage off the aging process. https://www.ncbi.nlm.nih.gov/pubmed/10617994 http://www.sciencedirect.com/science/article/pii/S0738081X10000441 #2. Helps to Fight the Mental Diseases We Get With Age More than a dozen different studies show that increased intake of omega 3’s is associated with a decreased risk for age-related diseases and Alzheimer’s disease. https://www.ncbi.nlm.nih.gov/pubmed/19523795 #3. Reduced ADHD in Children Omega 3’s have been shown to help children with ADHD decrease hyperactive behavior and aggression while improving literacy. https://www.ncbi.nlm.nih.gov/pubmed/24934907 https://www.ncbi.nlm.nih.gov/pubmed/20491709 https://www.ncbi.nlm.nih.gov/pubmed/23360949 #4. Lowers Triglycerides Omega 3’s, specifically EPA and DHA, cause a decrease in triglycerides in the average range of 15%-30% depending on the person. #5. Helps Keep Your Eyes Healthy DHA is the preferred dietary fatty acid for many parts of your brain and eyes. https://www.ncbi.nlm.nih.gov/pubmed/2136947 And those that don’t get enough DHA have been shown to have vision problems and even macular degeneration. https://www.ncbi.nlm.nih.gov/pubmed/15812120 https://www.ncbi.nlm.nih.gov/pubmed/15555528 #6. Helps to Fight off Anxiety and Depression Multiple studies have shown that taking omega 3’s can help with the symptoms of anxiety and depression. http://www.sciencedirect.com/science/article/pii/S0165178115003844 http://www.europeanneuropsychopharmacology.com/article/S0924-977X(03)00032-4/fulltext https://www.ncbi.nlm.nih.gov/pubmed/21939614 One study even found that taking EPA was as effective as Prozac at reducing symptoms of depression. http://www.tandfonline.com/doi/abs/10.1080/00048670701827275 #7. Helps to Prevent Some Cancers 55% reduction in color cancer. http://www.ncbi.nlm.nih.gov/pubmed/17493949 https://www.ncbi.nlm.nih.gov/pubmed/23377001 There are also studies showing all types of omega 3’s EPA, DHA, and ALA can help inhibit breast cancer https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245586/ https://www.ncbi.nlm.nih.gov/pubmed/27765796 #8 Improved Fertility If you and your partner are trying to get pregnant, then omega 3’s are a great addition to the man’s diet. http://www.livescience.com/17878-dha-vital-sperm-health.html #9. Better Sleep Low levels of omega 3’s in the blood have been associated with worse sleep for both children and adults. https://www.ncbi.nlm.nih.gov/pubmed/10617991 http://www.sciencedirect.com/science/article/pii/0031938495022074 And increasing one’s intake has been shown to improve both the depth and length of one’s sleep. https://www.ncbi.nlm.nih.gov/pubmed/24605819 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/ #10. Omega 3’s Do Even More Reduction in chances of arthritis, helping menstrual pain, better bone and joint health, and many other benefits have been demonstrated in random scientific studies. https://www.ncbi.nlm.nih.gov/pubmed/10377605 https://www.ncbi.nlm.nih.gov/pubmed/17335973 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4216999/ Here are the best natural sources of Omega 3’s: Salmon, Mackerel, Walnuts, Chia Seeds, Flaxseeds, Oysters, Spinach, Soybeans, Hemp Seeds, and Cod. You can also take flaxseed oil, cod liver oil, or fish oil to get a high dose of omega 3’s when you’re not consuming them naturally in your diet. How much do I need per day? If you consume fish 2-3 times per week or get 1000 mg of EPA & 500mg of DHA daily from whatever sources you choose, you'll be fine. Sources: https://authoritynutrition.com/17-health-benefits-of-omega-3/ https://nccih.nih.gov/health/omega3/introduction.htm https://examine.com/supplements/fish-oil/ https://draxe.com/fish-oil-benefits-health/ [The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.]
Views: 90521 The Health Nerd
5 Scientifically Proven Benefits of Meditation and How to Get Started
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Our Facebook Page: https://www.facebook.com/thehealthnerds/ First, what is meditation? The American Meditation Society describes it as “a simple and effortless process where you connect with the silence and peace within yourself”. the benefits of meditation. #1 Meditation Reduces Psychological Stress, Depression and Anxiety Researchers from Johns Hopkins University looked at 47 trials with 3515 participants and found that 2-6 months of meditation programs reduced the anxiety, depression and stress of participants. #2 Meditation Reduces Physical Pain A study published in The Journal of Neuroscience found that meditation is better than placebo for reducing pain: 75 healthy volunteers were randomly assigned 4 days of either: (1) mindfulness meditation, (2) placebo conditioning, (3) sham mindfulness meditation, or (4) book-listening control intervention. The researchers “inflicted” pain on the volunteers in the form of thermal stimuli. Although all 4 groups experienced pain reduction, the group that underwent mindfulness meditation experienced significantly reduced pain intensity. #3 Meditation Can Slow Alzheimer’s Disease A new study published in the Journal of Alzheimer’s Disease randomly selected 60 older adults with subjective cognitive decline to beginner meditation for three months. At 3 months, meditation significantly enhanced both subjective memory function and objective cognitive performance. #4 Meditation Improves Working Memory This has been shown in a study of 198 middle school children, who were randomly assigned either mindfulness meditation, hatha yoga, or were a control group. A special computer program assessed the participants’ working memory before and after the intervention, and showed that the mindfulness meditation group had significantly greater improvement in working memory compared to the other groups. #5 Meditation Boosts Immune System A review of 20 randomized controlled trials examined the effect of mindfulness meditation on different biomarkers of the immune system that affect inflammation, immunity, and biological cell aging. The researchers found that meditation was associated with decreased levels of proinflammatory proteins, increased immune cell count and increased activity of the enzyme telomerase, which is an enzyme that helps slow or reverse cell aging. #6 Meditation Lowers Blood Pressure A Scientific Statement From the American Heart Association declares that based on the available evidence from the published literature, Transcendental Meditation technique lowers blood pressure and may be considered in clinical practice for the prevention and treatment of high blood pressure. Ok, let’s go through some common questions you may have about meditation: #1. I’m an atheist and/or not spiritual, can I still meditate? Anyone can meditate. Meditation is not about religion or spirituality. It’s a technique or practice of training the mind, where you focus on a single thought, image, object, or feeling. #2. How can I make the time to meditate in my busy schedule? Meditation can be practiced anywhere and anytime. You can meditate for 2 minutes a day if that’s all the time you have. No particular posture is required, as long as you’re comfortable. #3. How often do I need to meditate? The secret to gaining the benefits is to practice it regularly. You would need to meditate everyday in order to get into the habit and rip the benefits. But remember, all you need to start with is few minutes a day. #4. How do I start? Either find a local teacher in your area or Download an app like Calm or Headspace to your phone. If you enjoy the video please hit the like button and if you have any suggestions for the next video we’d love to see it in the comment section. And rumor has it for every new subscriber we get, a group of baby marmots are born. So please subscribe to the health nerd for healthy tips and tricks backed by science. If weight loss is something you’re interested in, you can also check out our online eCourse The Science of Fast Weight Loss. You can also see the results from some of our past clients on that page and people we have worked with personally. Links will be in the description and on this screen. Cheers! Sources: http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754 http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754 http://www.medscape.com/viewarticle/875220 http://www.jahonline.org/article/S1054-139X(15)00380-8/fulltext http://scottbarrykaufman.com/wp-content/uploads/2013/04/Mrazek-et-al.-2013-Mindfulness-Improves-WMC-GRE-Focus.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940234/ http://hyper.ahajournals.org/content/61/6/1360.full
Views: 42710 The Health Nerd
What is the Keto Diet and How Does It Work?
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Our Facebook Page: https://www.facebook.com/thehealthnerds/ If you’ve read any weight loss blogs or been on Youtube lately, you’ve probably come across the term Ketosis. So, today we’re going to answer the question; what is the keto diet and how does it work? If you’ve never heard of Ketosis, well, this is basically a question about the benefits of a low-carbohydrate diet. Let’s start with a basic fact of physiology; for many important parts of your body, glucose is the number one fuel. Brain, red blood cells, testes, and many others, will all shout for glucose without even looking at the menu. Glucose is normally created from carbohydrates. However, sometimes there’s no carbs and so no glucose available. So your body had to evolve a way to replace glucose and avoid going into hypoglycaemia, where your blood sugar is dangerously low, leading to dizziness, loss of motor skills and eventually unconsciousness and death, which is not super fun. There are two main ways for your body to deal with a lack of glucose. One is gluconeogenesis, were glucose is created from a non-carbohydrate source like lactates, proteins or lipids. And the other, the one we’re looking at today, is ketosis. This is where the liver converts fats into fatty acids and ketones. Now, in the old days, before gyms, jogging groups and calorie counting apps, ketosis would mostly only occur at times of starvation or as part of certain illnesses. Okay, now that doesn’t sound good but old diets were not a matter of choice, they were a matter of availability. Today, we get to choose what we eat. But, remember that illness thing; we’re going to come back to that for some fascinating research. So, should you choose a keto diet? What does the research say? The diet is generally defined as a strict 50g limit on carbohydrates per day. More than this and it’s unlikely ketosis will begin. Most keto diets are also mainly fat, sometimes up to 80%. In comparison to other to other low-carb diets, a 2006 study from Arizona State University showed that there were no advantages to a keto diet over any others like Atkins or Paleo when it comes to weight loss. As we’ve mentioned before on this channel, it’s calorie restriction that really makes the difference for losing weight and the only real advantage a low carb diet provides is that fats are a little more satiating than carbohydrates. Beyond weight loss, there are some very exciting papers on keto and how it relates to certain illnesses, as we mentioned before. Firstly, it has been proven for almost a century, that diets similar to the keto, can dramatically reduce seizures from epilepsy. And it doesn’t end there. There have been studies from Florida, exploring the benefits for Navy Seal divers and protection from the oxygen toxicity seizures they are sometimes susceptible to. Many other studies are looking at the effect on cancer growth. The keto diet clearly slows the metabolism and this has been shown to slow the growth of even very aggressive tumours in rats. And there’s a handful of other research into various areas such as acne, Alzheimer's and Parkinson’s. Is the Keto Diet Health Nerd Approved? Yep. It’s certainly not for everyone, but the keto diet is a o.k. for a normal and healthy individual. How long does it take to go into ketosis? Well, it will take about 2 to 3 days to use up the reserves of glucose that you have, after which you will enter ketosis. Finally, what happens if you break your carb limit? If you go over the carb limit, you will stop the process but remember, as we said, this hasn’t been shown to affect your weight loss so, if that is your goal, it doesn’t really matter if you’re in or out of ketosis. Thanks for watching, we’re always interested in any anecdotal evidence from our audience so please let us know if you’ve ever kicked the carbs and gone keto, and how that worked out for you. Hit subscribe for more scientific insight into your health and wellbeing from the Health Nerd, or just because you know we clap like excited school girls every time that subscriber count rises –it’s actually pretty tiring, but we do it anyway, you know, for the exercise.
Views: 82226 The Health Nerd
Are Artificial Sweeteners Bad for You? Which One’s Are Safe to Consume?
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness SWEETENERS TO AVOID: Saccharin, Sucralose, and Aspartame. Like us on Facebook: https://www.facebook.com/thehealthnerds/ Artificial sweeteners, in the context of this video, are any substance used to replace sugar or sugar alcohol and mimic a sweet taste. Even the sweeteners that come directly from plants. So what does the science say about artificial sweeteners? Nothing conclusive really. We have studies showing they help people lose weight and studies showing they make people gain weight. We have studies showing artificial sweeteners lead to more cravings and other studies showing that they don’t. There’s lots of contradicting science and not a lot of conclusions and double blind studies. The only thing we know that’s worrisome is a few kinds of artificial sweeteners have shown to negatively effect the gut bacteria in both rats and humans. So we should avoid those… Also, when it comes to subject like this with conflicting evidence, it’s easier to look at the upsides vs. downsides. The Potential Upsides: They make your drinks taste better They can help people quit drinking sodas and other more harmful substances. And potentially you won’t get fat drinking them. The Potential Downsides: Some can cause disruption in gut bacteria which could lead to a glucose intolerance. Other observational studies link them with weight gain and increased appetite. They also don’t provide any nutritional value whatsoever and are clearly not an essential nutrient to the human body… So let’s answer some questions. So are artificial sweeteners bad for you? Not really. At least for now, there’s no conclusive evidence that artificial sweeteners are going to kill you or do any major damage to your body. The a definitely potential downsides, but if you choose the right kind you should be fine So what is the best kind of artificial sweetener: There are two that seem the most begin: Stevia and erythritol. As of today. Neither of these are linked to any harmful effects and stevia even has some evidence that it lowers blood sugar levels in diabetics. I would however, avoid any of the packets you find on the tables in restaurants until some more conclusive evidence surfaces. Here’s My Final thoughts Artificial sweeteners are not going to kill you and are not the devil like some health foodists claim. If your healthy, happy, and are at a weight you like, then artificial sweeteners seem to be fine if you’re already eating them. Especially if you’re Sticking to Stevia and Erythritol. ☺ However, if you don’t need them, there’s no real reason to add them to you diet. They don’t provide anything more than a sweet tooth fix, so keep that in mind.
Views: 40117 The Health Nerd
7 Rad Health Benefits of Ginger Root + How to Use Fresh Ginger
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Ginger is an ancient spice that has been used for thousands of years by both Indian and Chinese cultures. So let’s get spicy nerd family because we’re going to cover the 4 Rad Health Benefits of Ginger and How to Use Fresh Ginger. First, let’s go over the proven benefits of ginger #1. Ginger can improve your Digestive Health and Gut Functioning Here we go again nerds. Me boring you with the importance of gut health and you rolling your eyes seeing this in yet another video. If you’re experiencing any sort of gut health issues or just want better digestion, ginger can be quite helpful. Ginger has been proven to speed up the digestive process by up to 50% in some cases helping relieve those with indigestion and other stomach issues. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3016669/ https://www.ncbi.nlm.nih.gov/pubmed/18403946 #2. Ginger Can Greatly Reduce Pain and Muscle Soreness Whether you’re a dude with sore quads from throwing up J’s on the basketball court or are a lady looking for some menstrual relief, ginger can greatly help. Studies actually have found ginger to be as effective at ibuprofen for pain reduction: https://www.ncbi.nlm.nih.gov/pubmed/23365744 It has also been shown in multiple studies to relieve muscle soreness after workouts and day-to-day muscle pain. https://www.ncbi.nlm.nih.gov/pubmed/20418184 https://www.ncbi.nlm.nih.gov/pubmed/21031618 So if you’re hurtin, put that ginger to workin… Sorry about that #3. Ginger lowers inflammation and helps prevent gum disease Ginger extract has been show to inhibit the growth of many different types of bacteria and be effective against gum disease and oral bacteria. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609356/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418209/ https://www.ncbi.nlm.nih.gov/pubmed/18814211 #4. Ginger helps those with diabetes. Ginger has been proven to lower blood sugar levels in diabetics but this benefit stretches further than just for those with the disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/ This is because having normal blood sugar helps you regulate your weight and provides better energy levels throughout your day. #5. Ginger improves cholesterol markers Just 3 grams of ginger powder were needed improve cholesterol markers 85 people with high cholesterol. https://www.ncbi.nlm.nih.gov/pubmed/18813412 #6. Ginger has shown to make positive impacts on certain kinds of cancer. It’s limited, but ginger has been show to have some positive effects against breast, ovarian, and pancreatic cancer. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687755/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2241638/ #7. Ginger is Pretty Dope if You Get Sick Since it’s such and effective pain reducer and lowers inflammation, it’s not that surprising. Ginger was show to relieve nausea and vomiting after surgery in cancer patients undergoing chemotherapy. https://www.ncbi.nlm.nih.gov/pubmed/16389016 https://www.ncbi.nlm.nih.gov/pubmed/20842754 And even if your sickness isn’t nearly that intense, ginger has been shown to greatly reduce nausea and feelings of illness. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3995184/ Soooooo now let’s talk about how to use fresh ginger root in your every day life. There are 3 main ways to consume Ginger for it’s health benefits And fair warning nerd family, ginger is spicy spicy so start with a small amount before ramping things up. #1. Raw Ginger You can consume raw ginger as grated in an Asian salad or you can even throw a small amount in a green smoothie or vegetable juice. #2. Ginger Tea Probably the most popular and useful way to consume ginger tea when you’re feeling sick or hung-over. It’s really quite effective. Just add a few slices of ginger to boiling water, let steep for 10 minutes and drink. Consider adding in some raw honey or lemon for better taste as well. #3. Ginger Powder Sprinkle it on some chicken curry or it’s even available in tablet form if you’re into that sort of thing. I’ll link a good brand and some more recipe ideas in the description below. So in summary the health benefits of ginger root are #1. Improves Digestive Health #2. Reduces Pain and Muscle Soreness #3. Lowers inflammation and helps prevent gum disease #4. Helps lower blood sugar #5. Helps regulate cholesterol levels #6. Helps mildly with certain kinds of cancer #7. Is Awesome if Feeling Sick!
Views: 40047 The Health Nerd
Organic Food Science: What Does Organic Mean and is Organic Food Healthier?
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Like us on Facebook: https://www.facebook.com/thehealthnerds/ PRODUCE GUIDE: https://snaped.fns.usda.gov/seasonal-produce-guide On this video, we will be covering organic food, what does organic mean, and answering the question of is organic food healthier. And at the end we’re going to discuss what foods are the most important to eat organic. Let’s get started by answering the question of what does organic mean? Organic food is food produced with the standards of organic farming. Standards vary worldwide, but they general mean food produced without the use of synthetic pesticides and fertilizers. http://www.organic.org/home/faq Animals products only qualify as organic if they do not take antibiotics or hormones during their development. Now I should clarify, pesticides can be used by organic farmers on crops, just as long as they are derived from natural sources and are not synthetically created. https://www.bbcgoodfood.com/howto/guide/organic Because mass producing crops without ANY pesticides would be a nightmare with wasted food in epic proportions. As my home boys over at ASAP Science so aptly put, just because a bag of chips has the “organic” label on them, does not make them healthy. Cookies, chips, and ice cream are not suddenly good for you because they are organic. But when people ask is organic food healthier, they are usually asking for a comparison of foods like veggies, fruits, and certain animal products. The scientific data we have is actually VERY so split on this issue: The reason: Money money money. MONEY. Monsanto, the famous poster child for evil pesticide producers, makes over 4.5 BILLION dollars in sales yearly and spends an average of 5 million dollars a year in public lobbying. https://en.wikipedia.org/wiki/Monsanto When most people say that organic is not healthier for you, they usually cite a Stanford Review done in 2012 that came to conclusion that organic foods are not more nutritious than conventional foods. http://annals.org/aim/article/1355685/organic-foods-safer-healthier-than-conventional-alternatives-systematic-review Although, the study did concede that organic does limit the exposure or pesticides and antibiotic resistant bacteria. A new study published in the British Journal of Nutrition is the latest addition to the debate. It’s the largest meta-analysis that has been published on this topic, covering 343 individual studies looking into organic food. https://www.ncbi.nlm.nih.gov/pubmed/26878105 One of the major conclusions found organic foods could boost a person’s antioxidant intake by up to 40%. One thing in favor of eating organic that these studies can not refute is reducing the amount of pesticides being ingested… On average, pesticides like cadmium had levels 400% lower, respectively, in organic produce than in conventional varieties. Since cadmium is a highly toxic metal that has been linked to an increased risk of everything from Alzheimer’s disease, cardiovascular disease, and hormone disruption, it’s probably a good idea to minimize cadmium in your diet. https://www.ncbi.nlm.nih.gov/pubmed/24557150 Other study’s have also linked pesticide exposure in children to ADHD and other development problems like low IQ. http://content.time.com/time/health/article/0,8599,1989564,00.html https://well.blogs.nytimes.com/2011/04/21/pesticide-exposure-in-womb-affects-i-q/?_r=0 So, are organic foods healthier for you? Yes! In some studies, they have slightly more nutrients and do minimize our exposure to synthetic pesticides, antibiotics, and hormones added to what we eat. So should everyone eat organic? Not really. Cost is an issue for many people. #1. It seems animal products are more important to be organic than veggies. #2. Frozen organic foods are always a little cheaper #3. Use the clean 15 and dirty dozen list for fruits and veggies The Clean 15 are non-organic foods that have minimal pesticide exposure • Avocados • Sweet Corn • Pineapples • Cabbage • Frozen Sweet Peas • Onions • Asparagus • Mangos • Papayas • Kiwi • Eggplant • Honey Dew • Grapefruit • Cantelope • Cauliflower The dirty dozen on the other hand are the foods that have a lot of pesticide load if consumed non-organic. These foods are: • Strawberries • Apples • Nectarines • Peaches • Celery • Grapes • Cherries • Spinach • Tomatoes • Sweet bell peppers • Cherry tomatoes • Cucumbers Cheers!
Views: 72175 The Health Nerd
How to Get Rid of Cellulite on Thighs and Butt
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Cottage cheese should only refer to food… or maybe a really cool cottage made of cheese, but never a woman’s body. Unfortunately, cellulite is a very common problem in which 85-90% of women have some form of it. That’s why today the health nerd is going to show you the science behind cellulite and how to get rid of it, FAST. What is cellulite exactly? Basically it’s a medical condition in which the skin, almost anywhere on the body, becomes dimpled and wrinkly looking.   Here are a couple good examples: (Photos on this article: http://avocadu.com/7-effective-tips-get-rid-cellulite-fast/) You can see from these photos that cellulite can happen to thinner women as well as those with more weight. The good news? Cellulite is completely reversible in 99% of cases. This is because it is caused by excess fat accumulation on the body and blood flow. Plain and simple.  When circulation decreases, the collagen levels of the skin also decrease, and fat cells become larger. As the fat cells grow, they begin to “push” their way to the top as the skin becomes thinner and less elastic.  Once the skin has become weak enough and the fat cells are large enough, cellulite occurs. Here are 7 most effective tips to get rid of cellulite quickly and increase than blood flow! 1. Don’t waste money on creams, potions, or “cellulite pills.” That stuff is garbage when it comes to removing cellulite.   None of those things can treat the real cause of cellulite (lack of blood flow) and are therefore, a complete waist of your money. 2. Move. Stand up.  Get up.  Start walking around. Start moving your body. Find a hobby or activity that REQUIRES lots of movement. The more you get up out of that chair and move, the better blood flow you will have and the quicker the cellulite will go away. A simple rule of thumb is to not spend more than 1 hour sitting without getting up. 2. Dry brushing WORKS. I was skeptical of “dry brushing” at first, but it seems to have a powerful effect on cellulite reduction. This makes sense, because dry brushing causes a direct and immediate blood flow increase to the region being brushed. Take a dry brush and slowly rub the effected area in a circular motion.  Do this 1 time per day for around 5 minutes.   Any more is unnecessary and can be damaging to the skin. 3. Get a coconut oil massage. Put your husband or boyfriend to work. The key here is to let them be a little bit rough with the body. Not that you should be in pain, but the deeper the massage, the better effects it will have. The point is to increase circulation in the skin.  Using coconut oil will also better moisturize the skin and help with the healing process. 10 minutes minimum for best effects! 4. Hydration is KEY. Circulation and hydration are best friends.  By getting more water into the system, you’ll be naturally improving blood flow, increasing skin quality, and helping the metabolism. However, while most people know the importance of water intake, the majority of people also struggle with sticking to it.  Here are a few ideas that will help: Use a half gallon jug of water. Buy a half gallon jug and fill it up with water every morning when you wake up. Yes, you’ll become “that person” at the office, but that’s ok. Being that person is often a good thing when it comes to being healthy.    Use the rubber band technique. Wrap a rubber band around your water bottle every time you fill it up. Try to get in 100 ounces per day! 5. Eliminate sugar. Sugar is one of the primary food villians that causes cellulite. It causes: • Fat accumulation • Inflammation • Premature skin aging and reduced elasticity These 3 things are some of the primary factors involved in cellulite production.  If you need a sweet tooth fix, try gum instead! 6. Eat more Omega-3 fatty acids. Omega-3s are one of the only nutrients out there PROVEN though multiple double blind studies to increase circulation and blood flow in the body.  And it’s not by a small margin either.  The increase is sometimes by as much as 30-50%. Eat lots of fish like salmon and halibut to get in natural omega-3s.   If you don’t like fish, supplementation is key.  Get a high quality omega-3 fish oil, and supplement on the days you’re not getting in omega 3’s naturally into the diet.
Views: 112926 The Health Nerd
Is Diet Soda Bad For You? Is Diet Coke Better Than Coke?
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Like us on Facebook: https://www.facebook.com/thehealthnerds/ So what is diet soda? Depending on where you live you might call it diet soda, diet coke, or my personal favorite – diet pop. In the context of this video, we’re taking about carbonated beverages that are artificially sweetened to mimic the flavor of a regular soda, coke, or pop. These diet sodas are usually the “lite” versions of a more popular drink. The appeal is that they sort of kind of taste like the real version, but have no calories and won’t make you fat. Let’s put that claim to the test and look at what the science has to say about is diet soda bad for you… First, diet soda is associated with weight gain In a study of 3,682 people in San Antonio, Texas found that consuming diet soda doubled one’s risk of being overweight or obese. https://www.ncbi.nlm.nih.gov/pubmed/18535548 In other studies, we see that replacing diet soda with regular soda doesn’t lead to anymore weight loss. http://ajcn.nutrition.org/content/95/3/555.long So at least in observational studies, drinking diet soda does not help you lose weight. But health obviously isn’t just about weight loss. Here are some other health problems diet soda is associated with… A 34% increased risk in metabolic syndrome. http://circ.ahajournals.org/content/117/6/754 A 36%-121% increased risk in developing type II diabetes http://care.diabetesjournals.org/content/32/4/688.short http://ajcn.nutrition.org/content/early/2013/01/30/ajcn.112.050997.abstract A 30% increased risk in developing depression, likely from the drinks effect on the microbiome. https://www.sciencedaily.com/releases/2013/01/130108162135.htm A 38%-78% increased risk of having a preterm delivery (aka having your baby too soon). https://www.ncbi.nlm.nih.gov/pubmed/20592133 And finally, diet sodas are linked to poor dental health including an increased risk of developing cavities and a yellowing of one’s teeth. https://www.ncbi.nlm.nih.gov/pubmed/21922984 While these are observational studies so not nearly as conclusive as say a meta-analysis, they are still studies we should pay close attention to. We also have seen some evidence that diet sodas can alter the gut flora in our microbiome. http://www.nature.com/nature/journal/vaop/ncurrent/pdf/nature13793.pdf This could be the most damaging effect of diet soda as your gut contains 80% of your immune system and controls the uptake of the nutrients you eat. An out of balanced gut will make it • Hard to lose weight • Easy to get sick • Drain your energy • And make getting healthy a very uphill battle Eating a low calorie low taste salad and not absorbing any of its nutrients is a pretty depressing thought. So let’s answer a few common questions about diet soda. Is diet coke better than coke? Not really. As stated before, the main reason to drink diet soda is to reduce overall calorie intake and thus reducing weight, but the studies show it does not have that effect. Is diet soda good for you? No… were you watching this presentation??? It certainly can’t be described as good for you and there are no know health benefits. How bad is diet coke? Pretty bad. From all the evidence we have – It seems to be one of the most damaging substances you can consume. Does diet soda make you fat? Maybe. More research is needed, but from what the evidence says so far it’s certainly not going to help the weight loss process. So, health nerd, is diet soda bad for you? Yes. Specifically, because there are no upsides to drinking diet coke only a ton potential downsides. It’s for that reason that diet soda is bad for your health and something you should NOT be consuming. What should I consume instead? Water, black coffee, apple cider vinegar, unsweetened teas, and the occasional carbonated water are the best drinks you can have, So trade in that diet soda for for one of these and enjoy some better health. Shoutout to gurs1kh for suggesting this topic on the last video and getting the most upvotes in the comment section. Cheers! Sources: Shoutout to my brain and https://authoritynutrition.com/why-is-diet-soda-bad-for-you/ https://examine.com/nutrition/is-diet-soda-bad-for-you/ http://www.cnn.com/2016/10/10/health/diet-soda-may-do-more-harm-than-good/
Views: 89670 The Health Nerd
10 Incredible Coconut Oil Benefits! (Hair Growth, Acne Treatment, and More)
To support our channel and level up your health, check out: Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Ever wonder why so many people are talking about coconut oil these days? There are many proven coconut oil benefits, including hair treatment and growth, acne relief, diet, and more! Most people know about how coconut oil can help with skin health, but it has tons of other benefits that often go unnoticed. Don't worry, this isn't hocus pocus either... all of these coconut oil benefits are backed by science and have cited studies to go along with these claims. The Health Nerd isn't about that life. Coconut oil has had over 1,500 studies about its many health benefits and is one of the most well-researched foods of all time. So sit back and enjoy this presentation on the 10 Incredible Coconut Oil Benefits! (Hair growth, acne treatment, and more) FROM THE VIDEO: Coconut oil. So healthy. So trendy. Where did it come from? What does it do? How can it help me? The Health Nerd is here to help. Proven coconut oil benefits include: Can help grow and rejuvenate hair, can help you burn more fat, societies that eat lots of coconut oil are among the world's healthiest people, can improve brain functioning, improves skin health, is a natural appetite suppressant, stops infections, improves blood cholesterol and reduces the right of heart disease, reduces inflammation, helps to treat acne, and so much more! GET A FREE 15oz CONTAINER OF COCONUT OIL: http://thrivemarket.com/thehealthnerd BEST ARTICLE FOR COCONUT OIL USES AND BENEFITS: http://avocadu.com/10-astonishing-facts-about-coconut-oil-25-everyday-uses/ STUDIES USED IN THIS PRESENTATION: http://bit.ly/1aQmS7d http://1.usa.gov/25LXVcI http://1.usa.gov/1MTaM6S http://1.usa.gov/1Nwjp1m http://1.usa.gov/1SBl5ZN http://bit.ly/25LY5AY http://1.usa.gov/1RYGoqH http://1.usa.gov/1Sdj5pX PLEASE SUBSCRIBE IF YOU ENJOYED THIS VIDEO!
Views: 78582 The Health Nerd
How to Make New Year Resolutions That Actually STICK
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Wondering how you can make your new year resolutions stick like glue?? You've come to the right place! The Science of Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course On the fourth day of Christmas my true love gave to me. 4 chipotle gift cards, 3 lululemons, 2 dumbbells clanking, 1 Youtube channelllllll Today, we’re going to talk about new years resolutions and how to make one that actually sticks. The facts are a little grim nerd family… Over 50% of people in America make a new years resolutions with only around 8% of people finding any long term success. https://www.researchgate.net/profile/John_Norcross/publication/11443909_Auld_lang_Syne_Success_predictors_change_processes_and_self-reported_outcomes_of_New_Year%27s_resolvers_and_nonresolvers/links/0fcfd50aaacf2d164e000000.pdf We believe there are 5 main reasons for this and there are simply steps you can take to making your resolution stick like glue Step #1. Keep it Realistic If your goal is that by the end of 2017 you want a million dollars, a sloth farm, the death-star, and a private concert with Beyonce… It’s probably not going to happen. The science tells us that want to set goals that are hard to achieve, but still remain in the realm of possibility. So while a private concert with Beyonce may not be in the cards, finally going to one of her concerts and buying a backstage pass to meet her, makes a lot more sense. Step #2. Don’t set Outcome Goals – Set Process Goals Outcome goals are goals not really in your control while process goals are things we actually can control. For example: An Outcome Goal is something like: I want a to be a millionaire A Process Goal is something like: I will work 2 hours a night building my profitable sloth farm You want your goals to be in your control. The key is picking the right process goals that naturally lead you to the outcome you want. Step #3. Minimize the # of Goals to Less Than 3 In your brain, the prefrontal cortex is the part of the brain helping us with willpower to stick to our resolutions. The problem is that it can only handle so much. Making a list of 10 new year’s resolutions makes it extremely difficult for the cortex to handle and makes it less likely you’ll be able to stick to your resolutions. Start with the 1 big thing you want to achieve in the upcoming year, and only if you feel you can handle it, add in a couple more. Keep in mind resolutions often work like dominos (the actual game, not the pizza). Basically once one falls, so do the rest. Step #4. Get Some Support There’s evidence found by the American Psychological Association that reaching out to friends and loved one’s can really help us accomplish tasks. Now you don’t have to post shirtless photos to Instagram or make a Facebook proclamation to use this science to your advantage… All this means is that sharing your goals, successes, and struggles with people you care about will help with your efforts Step #5. Treat Yo’self A study by the University of Chicago found that when people set out to achieve new tasks, receiving some form of positive feedback helped people accomplish them more frequently. So giving yourself a small reward for sticking to your goals is a good idea. In fact, I often recommended having a reward day to most of my clients where they can go a little nuts and off their diet as it gives them mental relief and something to look forward to. So whatever your goals are - build in some sort of reward system for sticking to the plan. If interested in starting the new year off right, feel free to check out our free video training on fatlossnerds.com On the page we give you the 10 steps to losing weight quickly and effectively, and their all backed by science. We also have a fast fat loss course you can check out that will be linked in the description below. So in summary if you want to make sure your new year’s resolutions stick you should: #1. Keep your goals realistic #2. Don’t set outcome goals, set process goals #3. Minimize the # of goals to less than 3 #4. Get some support #5. Remember to Treat Yo’ self
Views: 14235 The Health Nerd
Are Eggs Good For You? Egg Whites vs. Yolks vs. No Eggs at All
To support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Like us on BookFace: https://www.facebook.com/thehealthnerds/ What do you call an egg taking a snooze on the job? Egg-zosted What day do eggs hate most? Fry-day If a fruit comes from a fruit tree, what kind of a tree does a chicken come from? A poul-tree I’m sorry nerd family… I had to do it. In this video, we are going to answer the question of are eggs good for you? And compare the benefits of egg whites vs. yolks. vs. eating no eggs at all. First, let’s look at the scientific arguments against eggs: #1. Eggs contain saturated fat This is true. But saturated fat does not cause heart disease… In the largest meta-analysis of cohort studies evaluating saturated fat and heart disease with 347,747 participants, there was absolutely no association between the two. http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract Another study by the Cochran review with over 59,000 participants found that people who reduced their saturated fat intake were just as likely to die or get heart attacks https://www.ncbi.nlm.nih.gov/pubmed/21735388/ So the fear of saturated fat for healthy people is a little misguided. #2. Eggs are high in cholesterol Again this is true, but people respond to differently to dietary cholesterol. 70% of people who eat eggs do not see any raise in “bad” cholesterol and 30% of others see only a mild raising of LDL. https://www.ncbi.nlm.nih.gov/pubmed/16340654 It also seems that those who are eating a healthy diet, see benefits in cholesterol from having eggs. In one study, 2 eggs per day for 6 weeks increased good cholesterol levels by 10% in people eating a good diet. https://www.ncbi.nlm.nih.gov/pubmed/8120521 #3. Eggs are not allowed to be called healthy by the USDA Because of our first two points, the USDA will not call eggs healthy although they have updated their recommendations to not specifying an upper limit to cholesterol in 2016. The real truth is, if you’re trusting the USDA or the government to keep you healthy, you’re leaving a lot to chance. Just a couple years ago the government was telling people to pound muffins, bagels, and sugary cereals as a healthy way to start your day. Which was really, really dumb. Government recommendations move much slower than the actual science. I could insert something here about what our current government believes about global warming, but that’s another topic for another day. Now let’s look at the evidence that eggs are good for you: #1. Eggs are a decent source of a complete protein The protein found in eggs is complete with all essential amino acids intact. It also has 5-6 grams of protein per whole egg, depending on the size, so is a decent source. #2. Eggs are Filling Plenty of studies show that eggs promote fullness, are high on the satiety index, and help control hunger so you will naturally eat less at your next meal. https://www.ncbi.nlm.nih.gov/pubmed/7498104 #3. Eggs contain helpful antioxidants for the eyes Two of the main ones are called Lutein and Zeaxanthin (z-ah-zan-thin) which are powerful antioxidants that can build up the retina of your eyes https://www.ncbi.nlm.nih.gov/pubmed/9286269 In one controlled trial, eating just 1.5 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142% http://ajcn.nutrition.org/content/70/2/247.short #4. Eggs do not raise risk of heart disease or stroke In one review of 17 studies with a total of 263,938 participants, found no association between egg consumption and heart disease or stroke. http://www.bmj.com/content/346/bmj.e8539 #5. Contain lots of vitamins and nutrients the body needs in varying amounts Vitamin A, Folate, Vitamin B5, B12, B2, D, E, K, Phosphorus, Selenium, Zinc, Calcium, and others. Also, pasture-raised eggs are high in omega-3’s. Sooooo what about just eating egg whites? Is there any benefit to this? The problem with the egg white approach is that the majority of the nutrients I just listed are found in the yolk. While egg whites are a great source of a complete protein without fat, I do suggest eating the whole egg in most circumstances. Can I eat too many? If eggs are going to be a part of your diet, there are plenty of studies with people eating up to 3 whole eggs a day having no adverse effects. You can probably eat more and be fine, but that’s the science we currently have. Shoutout to our sources: https://authoritynutrition.com/why-are-eggs-good-for-you/ https://authoritynutrition.com/10-proven-health-benefits-of-eggs/ http://www.livescience.com/39353-eggs-dont-deserve-bad-reputation.html
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Happy Holidays From The Health Nerd!
The Science of Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course
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My Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Hey, Nerds! Back in February 26th, 2016, we started our Youtube channel called "The Health Nerd" and on April 1st, 2017 we reached 100,000 subscribers! We just wanted to make a big shoutout to you guys because this channel only thrives and only grows because of YOU. So really, truly THANK YOU from The Health Nerd team and we look forward to getting to help you with more healthy tips and tricks, backed by science! Like us on Facebook: https://www.facebook.com/thehealthnerds/ Music credits that we have to mention: Long Road Ahead B by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/) Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100588 Artist: http://incompetech.com/
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10 tips untuk merawat diri sendiri

Wanita, terjun ke dalam kehidupan dan pekerjaan, sering melupakan diri mereka sendiri. Dan setelah semua, perawatan yang tepat dari diri Anda, tidak hanya akan terlihat bagus, tetapi juga merasa bahagia. Hanya 10 tips, yang setiap wanita harus tahu, dapat mengubah kehidupan secara mendasar.

  • Tip # 1 - Gaya Hidup

Wanita cantik - wanita yang sehat! Itulah mengapa Anda perlu menyingkirkan kebiasaan buruk, jika ada. Perhatikan nutrisi yang tepat dan memadai. Harus tampil setiap hari, setidaknya satu set latihan minimum. Dan, tentu saja, sesuaikan tidur Anda. Dan kemudian hidup akan menjadi jauh lebih menarik.

  • Papan nomor 2 - Minimum kosmetik

Ya, toko modern menawarkan banyak pilihan kosmetik. Kadang-kadang Anda ingin membeli semuanya sekaligus, dan jika ada kesempatan, tentu saja, itu layak dilakukan. Tapi cukup aplikasikan sekaligus ke wajah untuk memberi make-up, jangan. Pertama, kulit ingin bernafas, dan kosmetik menutupi suplai oksigen. Dan, kedua, riasan yang terlalu cerah hanya cocok dalam kasus yang jarang.

  • Tip # 3 - Tangan

Betapapun primitifnya hal ini, kebanyakan pria memperhatikan tangan wanita. Ya, dan usia seorang wanita mudah ditentukan oleh tangannya, karena mereka menjadi tua sejak awal. Oleh karena itu, Anda harus merawat tangan dan manikur Anda setiap hari.

  • Tip # 4 - Rambut

Ini adalah rambut dan rambut terawat yang dapat menekankan penampilan wanita. Oleh karena itu, Anda tidak hanya perlu mencuci kepala secara tepat waktu, tetapi Anda juga harus menyuburkan rambut Anda dengan berbagai masker. Ya, dan tidak ada yang membatalkan kunjungan ke salon tata rambut.

  • Tip # 5 - Kulit

Secara alami, kulit cantik hanya pada bayi, dan kemudian harus hati-hati dan teratur diurus. By the way, sebelum memilih krim untuk perawatan kulit, lebih baik untuk mengunjungi ahli kecantikan. Konsultasi yang menyenangkan tidak pernah sia-sia.

  • Tip # 6 - Jangan berubah, tetapi ambil

Seorang wanita harus bisa menerima dirinya sendiri apa adanya, dan mencintai dirinya sendiri. Jika dia tidak, yang lain tidak akan bisa jatuh cinta padanya.

  • Dewan nomor 7 - Penolakan kimia

Untuk menyelamatkan masa muda mereka, selama mungkin, ada baiknya meninggalkan banyak bahan kimia. Terutama mengingat berapa banyak resep untuk merawat diri sendiri ada di halaman-halaman Internet.

  • Tip # 8 - Berat

Anda perlu memperhatikan berat badan Anda sendiri, tetapi Anda tidak perlu bersenang-senang dalam diet. Ya, dan formula 90-60-90, jauh dari semua. Karena itu perlu ditentukan, dalam standar berat apa seorang wanita merasa nyaman dan mematuhinya.

  • Tip # 9 - Cinta

Ternyata itu indah untuk terlihat cantik, seorang wanita hanya bisa jika dia jatuh cinta. Dan mengapa tidak, karena ini sangat bagus!

  • Papan nomor 10 - Dengan optimisme dalam hidup

Dan, aturan paling penting, adalah kemampuan untuk memperlakukan semuanya dengan positif! Hanya setelah itu kecantikan luar dan dalam akan menjadi harmonis sempurna.