How to stay healthy, vital or simply get in shape without getting overwhelmed?

Hi vitality friends,

…less is more we’ve all heard it all too many times, haven’t we? But what does it mean if we want to feel healthy and vital or simply get in shape?

Sometimes going on a big detox diet starting on Monday, can be so stressful and overwhelming that we don’t even start. But choosing a few little things to tweak during the weak can bring grande results. What would those tweaks be? AURUM, a strength training company in Zürich, recommends the following – and I totally agree.

1. Fasting

In fact, a one-time fast of 24 hours has a very strong impact on our cell regeneration. Especially after the 16th hour, cell renewal is extremely stimulated.

2. Less sugar, less alcohol

Every sugary snack increases your insulin level. With an increased insulin level, the body is unable to burn fat. A long-term high insulin level also promotes inflammation and degenerative diseases. Alcohol triggers the release of insulin, the stress hormone cortisol and the hunger hormone ghrelin.

3. Short HIIT while fasting

Increases the metabolic activity of your body because it has to provide energy as quickly as possible.

4. More movement

A frequent short walk every few hours or a few squats, jumping jacks or knee lever runs. The point here is not to exhaust the muscles, but only to set a small positive stimulus for the metabolism. This increases your daily turnover without stressing the body too much. Also great before meals!

5. More vegetables, more spices

Vegetables and spices contain many important vitamins and minerals that are essential for our metabolism. Veggies also fill the stomach. A feeling of fullness arises because receptors in our stomach signal the brain: “the stomach is full”. Also prevents snack attacks!

6. Fiber from green lettuce, vegetables, sweet potato, yams and nuts

Dietary fiber also has a positive effect on the feeling of hunger by influencing the hunger hormone ghrelin. The body has an increased energy expenditure when digesting a fiber-rich diet, which leads to a better balance between energy intake and energy consumption.

7. Avoid cortisol and stress

How should I avoid stress? Think positive! Too much stress and too little sleep lead to too much cortisol in the body. As with insulin, the body cannot metabolize fat with a high cortisol level. And here, too, a long-term increase in cortisol is bad because it causes chronic inflammation.

8. Adequate sleep

Try to sleep 8 hours regularly to give the body the opportunity to regenerate. Physiological and mental recovery and adaptation mostly take place during sleep.

9. Less meals and smaller time slots in which to eat

Fewer meals mean fewer “insulin peaks” throughout the day. In other words, many small meals do not allow the body to permanently lower the insulin level, as this takes about 90 minutes to get back to the initial state.

10. Less training / avoid overtraining

Less training for those who do hard training almost every day and feel like they are not moving forward. What the body needs is regeneration – getting out of the catabolic / inflammatory state into an anabolic / anabolic state. Again, the body can only build up in an anabolic state. 1 to 2 times a week a high stimulus for your body through HIT training and otherwise only movement in the low intensity range.

11. Less “medium frequency cardio training”

AURUM suggests that medium intensity training (145 heartbeats per minute and more) over long periods (30 min +) unfortunately reduces a lot of muscle mass. Because the goal of the body is to somehow provide the required energy and therefore unfortunately it inevitably draws on muscle mass. Do a few highly intense and short sprints. And then relax for a few days. 

12. Bring variation into training

The body has the greatest success in terms of muscular and cardiovascular adaptation when it has to do something new. At AURUM, this is the increasing resistance intensity with increasing strength. With your additional training, you are welcome to vary between running, cycling, swimming, boxing, etc. Because the more experienced you are in something, the more routine and therefore energy-saving your body works.

13. Strike. Stroll, Shiver 

Ben Greenfield, a well-known performance coach and biohacker swears by this quick and easy-to-implement tip to cheer up your metabolism in the morning.

Strike: Do not eat anything in the morning, but instead drink a tea or black coffee. To boost your metabolism, you should have your morning drink without milk, cream, oils or sugar. A little bit of apple cider vinegar or cinnamon in the drink further increases the effect on your metabolism.

Stroll: Then you can do exercises with your own body weight for a few minutes. Doing the exercises, while still fasting, enables the body to access the fat reserves.

Shiver: A cold shower afterwards ensures cold thermogenesis. It increases blood circulation, consumes energy AND another cool effect: it converts the white visceral fat on the belly into brown fat, which is then used to generate energy.

14. Avoid poisons and chemicals

Toxins and chemicals can seriously disrupt our hormonal balance. Try to buy little food packaged in plastic, wash off food to get rid of pesticides and eat regional, unprocessed products if possible.

15. Allergies and intolerances

Omit foods that you experience negative side effects. The fewer inflammatory processes that result from eating, the better your body can concentrate on important metabolic processes.

Thanks to AURUM fit for sharing these tips and now, off to testing some in the weeks ahead? Which ones are you gonna pick to integrate into your routine? 2-3 tweaks are enough to feel and see a difference. Experience it!

I am going to test a few days of fasting and after that going back to intermittent fasting 16/8. Let me know how it goes for you.

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