It takes a month to change habits, patterns and efforts to lead. If you are thinking about how you can change your lifestyle, you have made a good decision.

The human body in which you live is beautiful. The DNA that forms your genes is the plan to make this change.

The food we eat is influenced by turning it on and off in certain ways. Foods that your body does not tolerate will affect the genes in chronic diseases / degenerative disorders in the system.

This means dissolution and destruction, pain, inflammation, weight gain and disease. By eating well and exercising, you transform your system from a sugar-dependent structure that changes fat and that will constantly beat, hunger, depression and weight gain in a body in the form of burned and sculpted.

We use thirty days as a time reference. It takes about 21 days to break and change to a different genetic level.

The body obeys the mind.

It is important to change your belief system, as well as change your lifestyle. The body follows the mind.

How do you think it will become? Believe in your own success and it will be at your door. Take responsibility for being responsible.

Nobody else will know how you are doing, except you. Be aware in your process; Make it fun, energizing and easy to maintain the attitude you need to make this a lifestyle.

To know how your body works, it is important to listen. Listening to how your digestion works after each meal helps you mark your own complete plan.

Your doctor or nutritionist can help you focus on the rest.

If you still have an old partner and cannot lose weight or have symptoms of gastrointestinal gas and bloating, there are numerous tests and studies available that can discover your own specific genetic needs.

These tests can identify micro and macronutrient deficiencies, as well as allergies and food sensitivities. If you have a grain or gluten intolerance it is important to avoid them altogether.

Keep in mind that it is never too late to turn a supposed failure into a success. Start now and with your next meal. Make your lifestyle a primacy so you can enjoy optimal health for the rest of your life.

Start by assessing where you are now. Take an interest in your habits, exercise protocols and how you stay active to keep your mind healthy.

Study the following 8 concepts of nutritional well-being and begin to integrate them into your lifestyle.

guide to nutrition

8 Concepts Of Nutritional Well-Being – Guide to Nutrition

  1. Change your thought process.

How you think is directly related to your result? Turn around every minute of the day in every way and have a positive attitude.

  1. Set a date and start.

There is no better day than today to start improving the quality of your life. Put the wheels in motion.

  1. Obtain a baseline of verification.

It’s not all your fault. Things can turn upside down, the thyroid can turn sideways, or blood sugar levels can lose their balance.

Aging brings certain hormonal changes. Make sure you have a complete clinical evaluation before you start to make sure that all things have been examined and addressed in the starting line.

If you have access to a functional medicine doctor it may be ideal. A functional medical doctor will have a more holistic approach.

  1. Make better food choices.

Getting rid of the allergy or sensitivity-causing pimples or foods that cause inflammation will change the way your genes respond.

75-80 percent of your body structure is directly determined by how and what you eat.

SAD (Standard American Diet) offers minimal nutritional value, promotes fat storage by increasing insulin, and contains anti-nutrients that create rapid aging by compromising digestion, promoting inflammation, and altering hormone balance.

If you are allergic or sensitive to pimples, remove them and keep them out. If you have to have a little, keep it once a week.

You want to choose between low glycemic index carbohydrates, keep the glycemic load low and the insulin signal minimal. This method of eating keeps the hormonal system under control.

All chronic diseases begin with the onset of inflammation. By changing your genes from an insulin signaling process to a fat burning process.

You will reduce the amount of body fat you have, increase your daily energy levels, decrease the risk of disease and optimize your body’s hormonal systems (stress, immunity, metabolism, sleep). , thyroid, etc.).

It’s time to clean the closet and replace the refrigerator with whole foods.

  1. Switch from a sugar-based metabolism to a fat-based metabolism.

Your body prefers fat over carbohydrates. Converting your energy metabolism into a fat-based metabolism converts your nutritional plan into the optimal energy plan.

The carbohydrate diet causes sudden changes in blood sugar and food cravings. It’s called the vicious cookie cycle.

When you eat cookies, you want more cookies. When you eat potatoes, you want more potatoes.

Sugar breeds sugar and there is no alternative but to avoid overuse, learn to be sensitive and consistent without grains and carbohydrates that come only from their sources of fruits and vegetables.

  1. Understand the benefits of saturated fats and cholesterol.

Cholesterol is a vital component in the hormonal pathway. It is one of the most vital nutrients in the body.

The sad part of the story is that high fats in the blood are due to overeating a sugary diet. The final product is triglycerides and VLDL which then provides LDL.

Risk factors for heart disease: Oxidation and inflammation are strongly driven by polyunsaturated fats, simple sugars, excess insulin production and stress.

Limiting processed carbohydrates and eating more high-quality fats and whole foods (including saturated animal fat) can promote health, control weight and reduce the risk of heart disease.

  1. Avoid chronic workout patterns.

Workouts that are too hard, too long, and that are performed too often with insufficient recovery time cause inflammation, exhaustion, and loss of effort.

The body becomes inflamed and the weight gain becomes the secondary effect.

  1. Maximum physical fitness can be achieved in a minimum time with high intensity / focused training.

Intermittent and occasional sprints (if you do not have joint problems) pump the body full of blood and recreate the fight or flight response that is practical for our daily lives. Learn to use your body in a correct and functional way.

Supplements and Nutrition

Choosing the perfect supplementation program is a great challenge. Although we are all the same in some way, we are profoundly different on many more levels.

A postmenopausal woman, a 40-year-old man, and a 23-year-old pregnant woman have very different nutritional needs.

So, how do you come up with a program that covers the basics and respects the fact that we are all biochemically unique?

In this article, I choose the supplements that have the greatest systemic effect, which could be reasonably useful for the widest range of people and would provide the greatest protection for the basic metabolic processes we all share.

I have also included three additional supplements for women only, along with some honorable mentions.

Fish Oil
It has taken a while, but even conventional medicine now admits that omega-3 fatty acids are vital for a healthy body.

Fish oil supplements, with their generous dose of omega-3 EPA and DHA, can reduce the risk of mortality from cardiovascular disease.

They lower blood pressure slightly, and triglycerides even more. Most importantly, they are anti-inflammatory.

Since inflammation is a central feature of all degenerative diseases, from Alzheimer’s to cancer, supplementation with fish oil is one of the best things you can do for your overall health. GET IT HERE

Vitamin D
According to vitamin D expert William B. Grant, PhD, the health benefits of vitamin D extend to at least 100 types of diseases, mainly cancer, cardiovascular disease, diabetes, respiratory infections and autoimmune diseases.

Vitamin D has been associated to better mood, better physical performance and even better outcomes with weight loss programs.

Probiotics
“Bacteria that live in the gut keep pathogens (harmful microorganisms) under control, help with digestion and absorption of nutrients, and contribute to immune function,” says the Family Health Guide from Harvard Medical School.

You can get these probiotics from yogurt that contains active cultures, but most of us do not get the optimal amount in our diets.

Daily supplements of probiotics can help keep your digestive and immune systems working to their fullest.

Magnesium
Which nutrient is critical for a healthy heart, helps control blood sugar, is essential for strong bones and helps you relax when you are stressed?

Magnesium! Several studies show that most Americans do not get enough of this important mineral.

According to MIT researchers, magnesium deficiencies have been linked to allergies, asthma, attention deficit disorder, anxiety, heart disease, muscle cramps and a host of other conditions.

Resveratrol
Resveratrol has attracted a lot of attention since an investigation of “anti-aging” nutrients has shown that resveratrol prolongs the life of all the species studied so far, from fruit flies to monkeys.

But it is also a powerful antioxidant and anti-inflammatory, and there are at least 10 active research projects that investigate its potential as an anticancer agent.

Now I recommend it as part of each package of supplements for optimal health.

guide to nutrition

The Obvious Results of Better Nutrition

Improved blood markers – Start your plan the right way. Have yourself measure the risk factors of your blood marker.

At a minimum, get your fasting blood glucose level, fasting lipids, thyroid (TSH and free T3) and vitamin D (25-hydroxy).

Lower body fat: changing a metabolism from the burning of sugar to a metabolism of fat burning is what we most want in regards to body composition: LESS FAT.

Taking the carbohydrate load and index down decreases the amount of insulin you produce. When insulin levels are low and sugar cravings balanced are minimal.

Keeping insulin levels low also allows the metabolism to start burning fat.

Less cravings – No more blood sugar blues! You will notice that as you reduce the amount of carbohydrates and high glycemic index grains in your nutrition plan, your mood and energy level become more predictable, constant and stable.

Better Digestion: By minimizing the toxic and harmful substances you consume (grains, additives, preservatives, diet sodas, etc.), your genes will be happy.

Improved Energy: by cleaning the fuel you put in your own tank, you will feel revitalized and renewed.

Improved Body Composition: you cannot always know what happens inside a body because of the external appearance. Are you healthy or are you simply NOT SICK?

Weight and BMI do not evaluate body compartments and, therefore, do not reveal whether weight changes result in the loss of fat-free mass or the gain of fat mass.

However, with FMI’s InBody (Bioimpedance Analysis) machine, we can see how its composition changes.

Improved muscle mass: as we get older, after 40 years of age, the body will show decreases in lean mass.

The percentage of loss increases with each decade of life. By maintaining a nutritional protocol that maintains a lean body mass like this, it will help prevent and decrease the loss of lean mass.

Improved sleep: recent studies show that sleep plays an important role in the maintenance of important body functions such as the immune response and metabolic balance, as well as critical mental functions such as attention, learning and memory, and emotional balance.

Shakespeare may have been correct when he said that the dream “weaves the mania of attention,” but he was underestimating the more active functions of sleep development and survival.