10 Reasons You Feel Old And Get Fat
It takes roughly 60 days to implement a new habit, that's two months of constantly testing and re-affirming your willpower and discipline.
When it comes to eating, exercise and general lifestyle habits we're far too stuck in our way.
We seek convenience..
We seek pleasure..
The old saying [bctt tweet="Most people die at 25 but aren't buried until they're 75" username="ignorelimitscom"] fits perfectly.
If you've acquired a number of bad eating habits, poor posture and lack of exercise early in life it's that much harder to break them later.
People aren't dropping dead at 25, but their routines and desire for change are often locked in.
Don't sacrifice your health while you chase wealth and material possessions... because if you don't have health you won't have the energy, endurance or drive to acquire all of the other things you desire.
[bctt tweet="Health IS wealth... " username="ignorelimitscom"]
Are You Making These 10 Costly Health & Happiness Mistakes?
Below you'll find my notes and summary from Frank Lipman's '10 Reasons You Feel Old And Get Fat' this book is loaded full of studies, examples and specific advice and therefore I recommend picking up a copy and going into detail on each of the 10 reasons listed below!
1. You're Not Eating the Right Foods
- Processed, sugar-laden foods will wreak havoc on your health, energy levels and mood - they're also highly addictive!
- Limit the amount of starchy foods you're eating (e.g. potatoes, rice, pasta).
- Fats are essential for hormone development... don't cut all dietary fat out of your diet.
Increase the amount of leafy green vegetables you're eating and don't be afraid of these healthy fats!
A leafy green salad with some sweet potato & wild salmon will leave you feeling great & pulsing with energy unlike a processed, carbohydrate loaded pasta dish.
2. You're Eating too Many Carbs and Starches
- Excessive amounts of carbohydrates will leave you feeling sluggish, foggy-headed and tired.
- We don't all respond well to grain-based foods.
- If you're living a fairly sedentary lifestyle you're going to stack on excess body fat due to high carbohydrate consumption.
Replace a portion of your grain-based foods with leafy greens.
Align your carbohydrate-heavy meals and days with your exercise regime - for example I personally eat more carbohydrate before my leg workouts as they're gruelling and my performance always takes a tumble if I'm lacking carbohydrates (this comes from experience, you'll learn the ins and outs of your body the longer you lift and diet).
3. Your Microbiome is Out of Whack
The microbiome is the community of bacteria that lives in each and every one of us.
- Avoid antibiotics whenever possible, not only do they eliminate the bad bacteria but they also wipe out all of your good bacteria (microbiome) at the same time!
- Limit the amount of GMO's you're consuming, we don't know enough about them
- In order to restore your microbiome it's recommend you take a daily probiotic.
- Fermented foods and beverages such as kombucha and bone broth are fantastic for your microbiome.
- Minimizing the amount of sugary and processed foods you consume serves many benefits, one of these is restoring order to your gut & microbiome.
- Ensure you're getting adequate sleep & your stress levels are low
4. Your Hormones Are Out of Balance
Feelings of lethargy, stress & low motivation are often the result of a hormonal imbalance...
How do your hormones get out of balance? Often due to a combination of:
- Excessive processed food consumption
- Excessive caffeine consumption
- Lack of sleep
- Ongoing high levels of stress
- Constant exposure to chemicals
Want some quick, actionable advice to improve your hormone balance?
- Increase your intake of healthy fats (eat almonds, avocados, fish etc.)
- Reduce the number of chemical cleaning products in your house
- De-stress (use your chosen method, be it watching a movie, reading a book, painting, meditating etc.)
5. You Don't Move Enough
Exercise, be it weights or high intensity cardio intervals aren't only for athletes or those looking to build a physique resembling a Greek God...
Exercise prevents your muscles, joints, tendons and ligaments from seizing up, yes that's right - the cliche "if you don't use it you lose it" scenario applies here.
If you're constantly sitting at a desk all day in your cubicle and you neglect exercise and movement then you're 100% going to lose your flexibility and mobility - tight hip flexors, pain in your lower back... these are all too common today.
- Exercise daily (running, boxing, lifting weights, a sport of your choice)
- Stretch and work on your mobility daily (static stretches, dynamic stretches, yoga, foam rolling)
6. You're Stressed!
Stress can paralyze you.
Not physically, but mentally - the build up of stress due to unrealistic deadlines at work, niggling pains, your hectic social life and a variety of other commitments can stress you to the point of mental and emotional paralysis.
Stress must be managed. The constant accumulation of stress will wreak on your well-being... from headaches to weight gain, trust me you don't want stress-associated issues.
You must manage stress in 3 ways:
- Eliminate processed foods
- Get sufficient sleep
- Exercise & stretch daily
- Change and eliminate your mental & emotional triggers!
- Assess your career
- Assess your relationships
Things you cannot change
- Become a stoic, do not focus on that which is outside of your control
- Realize that the only thing you can control is your reaction to these events
7. You're Not Getting Enough Sleep
- Both quantity & quality of sleep are important
- Lack of sleep will lead to impaired memory, focus, physical endurance and immune system function
3 quick ways to increase the quality & quantity of sleep you're getting include:
- Get a sleeping mask
- Stop using electronics at least an hour before bed
- Cut out caffeine and sugary foods in the afternoon/evening
8. You're Overmedicated
- A diet loaded with nutrients and antioxidants should be the only medication you need - don't always seek to pop a pill or get a supplement to solve an issue
- The vast majority of medication out there has side effects that will leave you feeling lethargic and run-down!
- Talk to your doctor & eliminate any unnecessary medication, seek natural solutions where possible
- Remember, medication harms your microbiomes
9. You're Not Getting Enough Nutrients
Getting a sufficient amount of nutrients from your diet alone is difficult, even when you're eating nutrient dense foods!
The vast majority of individuals who's diet consists almost solely of processed, sugary foods is virtually getting no nutrients at all.
Why is it so damn hard to get nutrients from the foods we're eating?
- The depletion of our soils means we're getting less trace minerals
- The long storage and transport times of food we're eating and buying ensure a large portion of nutrients are lost
- Industrial chemicals, toxins and metals are present in foods, quite often even when deemed organic
- Some nutrients are heat-sensitive... cooking them results in their destruction
The 4 key supplements you must take:
- Multivitamin that includes B12 and folic acid
- Vitamin D3
- Fish oil
10. You're Not Getting Enough "Ubuntu"
Health and well-being doesn't only come down to the food you're putting in your mouth and the amount of exercise you are or are not doing... if you're physically healthy but mentally unhealthy then you're still not going to be in a good place.
You must get enough "Ubuntu"
- Discover your passion and pursue it - be it a sport, hobby or career
- Create meaning - focus on something bigger than yourself (find or create a cause and work on it relentlessly!)
- Find your tribe - people that have the same interests and values as yourself to spend time and grow together with