Telomeres, stress, and aging

Telomeres, stress, and aging

by | General Health, Peak Sante

Weird question for you …

When was the last time you got together with friends or family and had some fun?!

I wanted to ask because there’s important research, I was reading about that shows that social time can help you live longer.

First, a little background. You know stress isn’t good for you, right? That includes feeling lonely and disconnected.

Well, research shows that chronic stress impacts you right down to the cellular level, making you more susceptible to dangerous chronic diseases like diabetes, heart disease, and even some types of cancer.

That’s because stress seems to contribute to shortening the “caps” on the ends of your DNA (called telomeres), which play a major role in the aging process.

Longer telomeres = longevity!

Scientists say you can start protecting your telomeres right now by living a healthy lifestyle by focusing on eating plant-based foods and exercising regularly.

But that’s not why I am sending this email.

Here’s the cool part …

Your social connections also play a major role! Especially positive relationships that help you feel supported. They are also associated with longer telomeres!

Is it time to get together for a coffee or game-night with your besties? Even if that means an online coffee or game these days!

If this is an area you struggle with because you don’t have any nearby social connections, here are some ideas: 

  • Join a walking group or book club in your community.
  • Find a fitness buddy or small group that caters to people like you (same age, interests, etc.), and build a new network based on shared goals.
  • Take a class to learn a new hobby or skill that you’ve been wanting to try.

 On top of being a great stress-busting outlet for you, it might also help improve your long-term health!

 Some of these things are not easy in the current situation. However, there are all kinds of different possibilities until we get back to some form of normal. Lease do not hesitate to reach out to me if you need any help in any way!

 Make it an amazing day,

Inflamm-aging and how to avoid it

Inflamm-aging and how to avoid it

by | General Health, Peak Sante

I hope your week is going well!

 I have a little assignment for you today that might lead you to a delicious weekend project!

 Go into your kitchen and look inside your pantry … and then open up your fridge and take a look in there, too.

 What’s inside can make a BIG difference in how you age.

 A lot of times people talk about what you SHOULDN’T eat – like sugar, processed foods, etc. – because they are linked with a higher risk of disease.

 BUT there are actually foods that help FIGHT a major factor in aging. Plus, they can reduce aches and pains.

 There’s a process in your body that plays such a huge role in aging that it’s actually been called “inflamm-aging” – inflammation + aging.

  • Research shows a key sign of aging is having more inflammatory markers in your bloodstream.
  • Inflammation is your body’s immune response to toxins as it tries to remove them from your system.
  • It can cause aches and pains – and over the long term it can actually trigger chronic diseases like diabetes, heart disease & strokes, mood disturbances, and it’s even linked with Alzheimer’s!
  • Low-grade inflammation is highly influenced by your gut microbiome … and by what you eat!

Science shows that changing your diet to include more anti-inflammatory foods can help slow, stop, or maybe even REVERSE low-grade inflammation.

Here’s your anti-inflammatory food checklist:

  • Veggies – a colorful array that includes tomatoes & leafy greens
  • Fruits – strawberries, blueberries, cherries, etc.
  • Nuts – tree nuts (walnuts, almonds, etc.) are a good source of healthy fats
  • Fish – especially fatty fish (like salmon) that contain omega-3 fatty acids
  • Whole grains – contain important vitamins and fiber

If you don’t have many of those foods in your kitchen, think about adding them to your grocery list for this weekend!

Then … experiment with some fun recipes: here are some to check out: (add a download to any recipes ebooks you offer, link to a resource you like, or use this link: https://www.eatingwell.com/gallery/12952/anti-inflammatory-recipes/ )

Together, these foods provide antioxidants, fiber, omega-3 fatty acids, prebiotics, and polyphenols to help your body function optimally.

Another possible add-on that research shows might help:

Probiotics – there are probiotic rich foods like sauerkraut, kefir, and tempeh, and there are also some great supplements. Just be sure to talk to consult  about supplements before you add them to your routine!

 As you can see, it’s not only what you don’t eat that matters for your health – it’s also what you DO eat!

We’re all about creating REAL sustainable transformation and change. If you need any help, feel free to connect with me by email at christina@peaksante.com

 Committed to your Success,

Investing in your health now pays off later

Investing in your health now pays off later

by | Fitness, Peak Sante

This month we’re taking a deep dive into a BILLION-dollar topic. No, that is not a typo!

It’s all about staying healthy as you age.

This year, across the world people will spend $62 billion on anti-aging efforts.

That’s one of those numbers that is so big, it’s hard to imagine, am I right?

But imagine this: you don’t have to break the bank in order to be healthy at EVERY age.

Your health & wellness is like your retirement account.

The consistent investments you make NOW – by eating a healthy diet, working out regularly, taking care of your skin/eyes/teeth, not smoking, etc. – pay off big-time deep into the future!

And the BEST part is, it’s never too late to start making those investments in your personal wellness account.

Working out creates a strong base of muscle (and bone!) that will keep you strong as you get older … plus of course, it keeps your heart & body healthy!

  • Getting 7-8 hours of sleep a night builds a healthier and more focused brain.
  • Finding ways to manage stress keeps your brain and body happy.
  • Eating healthy foods floods your body with the nutrients it needs to function optimally.
  • Building a social network keeps you feeling connected, which has a direct link to your feelings of wellness and well-being.
  • And so much more!

This means the workout plan you are following TODAY has the potential to pay off decades from now, and your decision to choose an apple vs. a cookie for your afternoon snack will, too!

It’s all about being CONSISTENT with small, good-for-you actions.

Here’s a challenge for you:

Come up with THREE actions you can commit to this month that can help you feel better NOW – and into the future!

Some ideas: 

  • Taking a walk after lunch
  • Ditching the sugary creamer in your morning coffee
  • Swapping your soda for water
  • Incorporating 2 resistance training workouts a week starting this week

Basically: What can you do TODAY that your FUTURE YOU will thank you for?  Let us know in the the community forum!

Let me know! 

Make it an amazing day

The easiest way to boost your daily fuel burn

The easiest way to boost your daily fuel burn

by | Fitness, Peak Sante

A little over a year ago, something happened that stalled a LOT of people’s results. Yes, it had to do with the lockdown …. but I’m not talking about all the stress-related eating/cooking/baking that happened.

The “something” is a LACK OF DAILY MOVEMENT.

Most of us moved a lot less (and maybe still are). We walked less, stood less, and sometimes even showered less (lol). All of this regular daily movement is a surprising factor in 1) getting results, 2) keeping those results coming, and 3) maintaining your results. It is responsible for burning a significant amount of fuel each day!

I’ve got some solutions for you…

First, some background: When it comes to your calorie burn, it can be broken down into three major categories.

  • BMR (basal metabolic rate) – the calories your body burns at rest, to keep you alive. This makes up about 60%-70% of your total daily burn.
  • TEF (thermic effect of food) – the calories your body burns converting food to fuel. This totals about 10% of your daily burn.
  • TEPA (thermic effect of physical activity) – This actually is broken into two categories: the calories you burn working out, and those that you burn while doing other daily activities – walking to the mailbox, washing dishes, engaging in hobbies, etc. This category accounts for between 10%-30% of your daily burn.

You’ll notice the last one (TEPA) encompasses a wide range! Working out helps boost that number, but so does being active in general.

For example, cranking out a 45-minute workout is GREAT! It definitely can help. But if you burn 400 calories and then sit down for the rest of the day, your overall burn won’t be very high.

PLUS … when you sit a lot, your body releases less of an important enzyme (lipoprotein lipase) that helps your body convert fat to fuel.

So, what can you do?

  1. Track your steps with a fitness tracker and try to get AT LEAST 5,000 a day.
  2. Set a timer to get up every 30 minutes to walk around for a few minutes or do chores around the house (if you’re working from home).
  3. Make it a point to get outside for a lunchtime walk.
  4. Take a 15-minute break (mid-morning & mid-afternoon) and do some light movement.
  5. When you do household chores, pretend your mother-in-law/nosy neighbor is coming over in 10 minutes. Work fast & furiously! Turn on some music to help keep your energy up.
  6. Take time every day to engage with your kids/pet/roommate/partner – chances are they also have been less active. Go for a walk, play ping pong or an active video game, throw a ball … it doesn’t matter as long as you’re MOVING.
  7. Look for opportunities to move your body!

At first, this can take some effort, but before long it will become a habit and you’ll notice more pep in your step AND you’ll be back to burning your pre-lockdown numbers again.

REMEMBER: It’s the little things you do consistently over time that give you the best results!

If you’re ready to make a real difference in your fitness/wellness, check out my Private Facebook Group “Natural Solutions for Peak Wellness“

 

REFERENCES:

www.acefitness.org/education-and-resources/lifestyle/blog/6852/6-things-to-know-about-non-exercise-activity-thermogenesis/

5 top reasons you’re no longer getting the results you want

5 top reasons you’re no longer getting the results you want

by | Mindset, Peak Sante

Are you ready to ramp up your results? I hope so because this month I’m focusing on the TOP ACTIONS you can take to 10x your results …… even (especially!) if you’re stuck in a plateau.

Basically, a plateau is when your results stall out and you stop seeing the progress you saw when you first started your program.

Nearly EVERYONE goes through a plateau from time to time. It’s not a fun place to be – but the good news is that if you DO experience one (or are in one right now), there are a few key things to pay attention to…

I have an entire GUIDE on this topic for you coming soon.

 

In the meantime…

1. You Are “Kinda-Sorta” Following Your Program.

Have you started to slack on your plan? Be honest! This is one of the top causes of plateaus and it’s a good sign to shake things up with new recipes, workouts, or injecting some more FUN into the mix!

2. Your Body is Used to Your WORKOUT or FOOD Plan.

This is another top cause of plateaus! The good news is this means you’re fitter and healthier. It also means it’s time to (safely) challenge your body in a different way.

Regular updates to your plan is KEY to your success! A great coach can help you quickly identify small tweaks to fire up your results again.

3. Hormones, Stress, Sleep Deprivation, and More. Your body isn’t a machine! It’s an incredibly complex organism that functions best when it’s in balance.

So many things can throw it out of balance, from being overtired to overstressed and even undernourished and overworked.

4. You’re Not REALLY in a Plateau (Part 1). If you only rely on the scale to track your results, you’re missing out!

Your body could actually be changing in a big way EVEN if the scale doesn’t move. That’s why it’s important to measure other things, such as the percentage of body fat or circumference measurements.

5. You’re Not REALLY in a Plateau (Part 2). If you’re struggling to lose those “last 5 pounds,” you might be at a weight that’s healthy and natural for your body.

Losing those pounds can take a lot of extra effort, as can keeping them off once you hit your goal.

I hope this list helps you rev up your results.

The fastest and surest way to get – and keep – your momentum going is to work with an experienced coach with a tried & tested program. They’ll be able to make adjustments as you need to make sure you stay on track with your goals to get the results you’re looking for!

How to get your “hope” molecules flowing

How to get your “hope” molecules flowing

by | Mindset, Peak Sante

You’ve heard about the mind-body-spirit connection, right? It turns out there is some real practical SCIENCE involved. It’s science that will have you lacing up your workout sneakers AND give you inspiration to pick up some weights! 🙂 

Have you heard about “hope molecules”? These are real, live molecules that are in your body – and they get released when you exercise, specifically when your muscles contract.

They are called myokines, and they’re a BIG topic of research. They can affect your mood, your immune system, and basically every organ in your body (even your brain).

Myokines are special chemicals that your muscles create and secrete when you contract them. 

They travel through your bloodstream to your brain, and they act as an antidepressant, make you feel less stressed, and can help you learn.

PLUS … myokines can help:

  • Reduce inflammation
  • Control blood sugar
  • Battle cancer cells
  • Improve brain function
  • Burn more fat as fuel 

The only way to get these chemicals into your brain is to use your muscles!

Researchers started calling myokines “hope molecules” because they appear to work at the brain level to help it recover from stress.

So …. exactly HOW do you exercise to spur more myokine action in your body? 

It really doesn’t matter – basically, just make sure your muscles contract. That could mean walking, biking, running, lifting weights, participating in a fitness class or any other continuous action that makes your muscles move.

Just another reason to feel good about including fitness as part of your self-care routine!

REFERENCES:

https://realfoodwholelife.com/feelgoodeffect/joy-of-movement-kelly-mcgonigal/

https://www.cnet.com/health/ways-exercise-makes-you-happier/

https://www.richroll.com/podcast/kelly-mcgonigal-491/