Food and nutrition obviously play a critical role in our overall health and longevity. But instead of changing the foods that you eat, let’s start by reducing your overall caloric intake. If you’re the president of the clean plate club or you’re used to helping yourself to a second plate, this may not sound simple.

A simple trick is to use a smaller plate for your meals. Smaller plate means less food can fit and no piling! Another technique is to always leave a portion on the plate or just eat half and save the other half for the next meal.

If you want to amp up the benefits, make sure you are reducing the amounts of processed foods, red meat and sweets but load up on fruits and veggies. Think twice about grabbing the salt shaker and resist the urge of snacking. These simple steps will do more good for your overall health than you think.

A recent study found that incorporating short bouts of exercise into one's daily routine can help prevent chronic diseases such as diabetes, heart disease, and cancer. (Dunstan et al., 2018)

The study followed sedentary adults who were asked to perform three 10-minute bouts of moderate-intensity exercise per day, compared to a control group who remained sedentary. After just six weeks, the group who performed the short exercise bouts showed significant improvements in their insulin sensitivity, blood pressure, and markers of inflammation, all of which are risk factors for chronic disease. 

Start small with 2-3 sessions per week where you exercise for 10 minutes or more. Any soreness after working out goes away after a week or two getting into a regular routine. I used to dread running and would think up excuses not to do it. (it’s raining, it’s too hot, etc) But now, it’s just what I do and my mind and body just says “This is what we do now.” Your metabolism will benefit and you may see some inches disappear.

Oxidative stress, radiation, chemicals, toxins and UV rays wreak havoc on our DNA and change the very blueprint of who are and how you function.

Oxidative stress is the biggest culprit. It is the buildup of free radical damage to our cells. Think about how an apple turns brown after cutting it in half and exposing it to the air. That’s oxidative stress and its occurring inside your cells right now. 

In the past, antioxidant foods and supplements were popular but that’s like squirting a squirt gun on a house fire. Not very effective. Nutrigenomic products like Nrf2 activators have been studied and shown to drastically reduce oxidative stress and fight the onset of the biochemical effects of aging. 

In a nutshell, activators use natural compounds that activate pathways to your DNA to get your body to do what it did when you were young.