6 Health Habits To Start In 2023

6 Health Habits To Start In 2023

Zone 2 cardio

It's not as flashy or fun as HIIT or lifting heavy weights, but bear with me for a sec.

Zone 2 cardio keeps you in a primarily fat burning phase, with low-intensity activity at about 70% of your maximum heart rate.

It might not feel as intense, but it has some serious benefits. It can improve your cardiovascular endurance, so you can last longer during physical activity.

The goal is to feel like this is exercise that you can sustain all day. Without lactate meters & fitness trackers it can be hard to know when you're at that point, but a great rule of thumb is that you should be able to hold a conversation while you're doing it.

It can also increase your fat-burning potential, since your body uses fat as a primary fuel source during this type of exercise.

It can also reduce stress, improve sleep, and boost your mood.

It's a win-win-win situation. And the best part? You don't have to kill yourself doing it.

Just aim for 2-3 sessions per week for at least 30 minutes each. You can go for a walk, jog, cycle, or swim at a moderate pace.

I know it's not as exciting as other types of exercise, but give it a chance. My stamina for higher intensity exercise increases greatly when I do more of it.

Your body (and mind) will thank you.

Early Time Restricted Feeding

This involves restricting your eating to a specific window of time each day.

A popular method is the 16:8 approach, where you fast for 16 hours and eat during an 8-hour window. I personally prefer 18:6 or 20:4.

By limiting your eating to a specific time frame, you give your body a break from constantly digesting food and allow it to enter a fasted state.

There are many potential benefits to early time-restricted feeding. It can help to improve insulin sensitivity, promote weight loss, and reduce inflammation.

It may also have benefits for brain health, as it increases the production of a protein called BDNF, which is involved in the growth and development of new neurons.

Early Morning Light Exposure

Exposure to natural light, especially in the early morning, has a number of benefits for both physical and mental health.

It can help to regulate your body's natural sleep-wake cycle, or circadian rhythm, which is important for overall health and well-being.

It can also improve the function of your mitochondria, especially if you catch the red shifted light around sunrise (and sunset).

Proper mitochondrial function is essential for optimal health, as it is involved in a variety of important processes, including metabolism, immune function, and cell repair.

Try opening your curtains or blinds as soon as you wake up to let in natural light. But obviously being outside is better. Take a walk outside or sit near a window to get some sunlight.

Avoid Blue Light

Blue light is short wavelength and high energy light found in many sources, including the sun, electronic screens, and LED light bulbs.

While blue light can be beneficial during the day, as it can improve mood and boost alertness, it can have negative effects on your sleep when exposed to it at night.

Exposure to blue light in the evenings can suppress the production of the hormone melatonin, which is involved in sleep regulation. This can make it more difficult for you to fall asleep and can also disrupt your natural sleep-wake cycle.

To avoid the negative effects of blue light in the evenings, there are a few steps you can take. Try to limit your exposure to screens, such as TVs, computers, and phones, for at least an hour before bed.

You can also invest in blue light blocking glasses or use a blue light filter on your devices. It can also be helpful to dim the lights in your home and use warmer-toned bulbs, as these produce less blue light.

Supplement Glycine

Glycine is an amino acid that is found in high concentrations in the skin, connective tissue, and muscle. It has several important functions in the body, including aiding in the synthesis of proteins and helping to regulate the nervous system.

One of the main benefits of supplementing with glycine is its ability to improve sleep quality. It has been shown to reduce the time it takes to fall asleep and to increase the amount of time spent in deep sleep.

This is important, as deep sleep is the stage of sleep when the body repairs and regenerates tissues and organs.

In addition to its sleep-promoting effects, glycine also has other potential health benefits.

It is a key component of collagen, the main structural protein found in skin, hair, and nails. As such, it may help to improve the appearance and elasticity of the skin.

Glycine is also involved in the production of the antioxidant glutathione, which helps to protect cells from oxidative stress and damage.

Consult with your healthcare professional to determine if it is appropriate for you. But 3 grams 30 minutes before you sleep may help you more than you think.

Fast For Over 24 Hours

This type of fast can have a number of potential health benefits that go beyond those seen with shorter fasts.

For example, longer fasts have been shown to increase human growth hormone (HGH) levels, which can help to preserve muscle mass, improve body composition, and increase metabolic rate.

In addition to these benefits, longer fasts have also been shown to promote cellular repair processes, such as autophagy, and to have anti-aging effects.

It is important to note that the benefits of longer fasts may vary depending on the individual and may not be appropriate for everyone.

That's it!

If you want to join the people working with me one on one to really optimise their health in 2023, get in touch here and I'll send you the details.

Hope your 2023 has started with a bang!

To your best health,

Dr Kpakpo