127. 5 Free Ways to Dramatically Improve Health
5 Free Ways to Dramatically Improve Health
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In this week's Wellness Wednesday episode Evan shares 5 practices that are almost completely no cost, and will improve your health dramatically. Evan shares a bit about how and why he became interested in the health and wellness field which included practices that were practically zero cost. Evan believes that while there is a ton of benefit in paying for certain health courses and health supplements, the foundation of health begins with simple and free practices.
This episode will leave you with practical tips that you can implement into your life today and help you begin or improve your health journey. This episode is packed with valuable information which everyone can benefit from. Be sure to share this episode with your friends and family and make sure to subscribe, leave a review, and leave a comment. Thank you as always for tuning in, and remember to do everything with good intentions and connect to your elements.
Disclaimer:
This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.
Transcript
on, everybody.
Speaker:Welcome back to the elemental.
Speaker:I've been Cho.
Speaker:Thank you very much for joining me today.
Speaker:Today, we are going to really simplify health.
Speaker:We are going to give you five practical.
Speaker:Easy free tips and practices that you can apply to your life today,
Speaker:right after this episode that will dramatically improve your health.
Speaker:They are probably the most powerful things you can do for
Speaker:your health, because honestly,
Speaker:We overcomplicate health in many ways and don't get me wrong.
Speaker:The human body is incredibly intricate, intricate, and a,
Speaker:you know, amazing, amazing.
Speaker:Uh, you know, kind of machine, if you want to look at it that way.
Speaker:So, uh, by no means, am I saying that our bodies are complicated or are simple,
Speaker:simple, but rather I'm saying that we overcomplicate some of the health
Speaker:practices and we also make this barrier of entry in terms of, uh, financial status in
Speaker:terms of, you know, trying to be healthy.
Speaker:Well, we really don't need to make it that way.
Speaker:Um, health can be very, very simple.
Speaker:And so that's what we're going to cover today.
Speaker:So in lieu of providing this, you know, these free tips, basically on how to
Speaker:be healthier, Uh, I'm going to skip over talking about any of the affiliate
Speaker:programs that I am associated with.
Speaker:And rather just say that if you would like to support the show, you can take
Speaker:the free completely a hundred percent free route of just leaving a review on apple.
Speaker:Uh, podcast and putting a five star review.
Speaker:Thank you.
Speaker:You can also put a five star review on Spotify.
Speaker:So if you want to do that, that's very much appreciated.
Speaker:Uh, you can check out the YouTube page, make sure you're subscribed on all the
Speaker:platforms, following all that good stuff.
Speaker:YouTube, Instagram, um, subscribed, obviously on whatever platform
Speaker:you're listening to this on.
Speaker:And if you want to give a monetary.
Speaker:Type of a donation or a help out this show, then please check out the affiliates
Speaker:that are linked in the show notes.
Speaker:And, uh, there's some really, really great ones in there.
Speaker:Go ahead and browse them and, uh, yeah, find something that's good for yourself.
Speaker:And that's where I'm going to leave that.
Speaker:So, those are ways you can help out this show.
Speaker:And aside from that, let's go ahead and get into today's
Speaker:episode, which I'm really, really stoked about talking about today.
Speaker:Um, these are really just practical things that I do in my life and have
Speaker:made the biggest changes in my health.
Speaker:And so to just give a little background, The reason.
Speaker:I really wanted to cover this topic is because when I first started dealing
Speaker:with my health issues, which for those of you who don't know, I dealt with
Speaker:a lot of gastrointestinal issues, primarily IBS irritable bowel syndrome.
Speaker:And it's really been something that I've dealt with for a majority of my life.
Speaker:And when I finally started down the path of healing myself, Uh, which
Speaker:really I have to give a shout out to my Spanish teacher from high school.
Speaker:He provided me with, uh, videos and books on, you know, really focusing
Speaker:on our lifestyle and our diet and how we can change our health
Speaker:through lifestyle and dieting.
Speaker:And, um,
Speaker:You know, really just focusing on.
Speaker:You know, what we're putting in our body is actually becoming our body.
Speaker:Right.
Speaker:Um, and I know I say that very simply, but it is so true.
Speaker:That's a really profound statement.
Speaker:What you are eating literally makes up every single cell in your body.
Speaker:So when you look at food, we really should look at it from the perspective
Speaker:of this is going to become me.
Speaker:So do I want to be made out of Oreos and Cheez-Its or do I want to be made
Speaker:out of, you know, high quality, uh, vegetables and meat and fruit and, uh,
Speaker:you know, these really whole foods, right?
Speaker:So anyways, I'm kind of dying.
Speaker:Digressing down a different path.
Speaker:But what I wanted to say is that what I started to do for my health was
Speaker:I simply started changing the way I was eating and the way I looked at
Speaker:food, I was already a very active person because I was in sports.
Speaker:So I had that part down, but nonetheless, I still had this crazy inflamed.
Speaker:Gastrointestinal situation going on.
Speaker:And I remember the very first thing I did.
Speaker:I read this book that basically went over.
Speaker:All of these different chemicals and everything that are in our
Speaker:food and our clothes and our furniture, just everything.
Speaker:Right.
Speaker:And it was a little bit actually frightening for me at the time.
Speaker:I kind of got to a point where I was like, oh my God,
Speaker:everything is trying to kill me.
Speaker:Kind of deal.
Speaker:Um, yeah, we don't need to get to that point.
Speaker:The body is really resilient and we should really recognize that.
Speaker:But nonetheless, what I did is.
Speaker:I just decided to stop eating everything except for basically salads.
Speaker:So for like two weeks, all I did was just eat salads and it was very, very simple.
Speaker:It had all the oil and balsamic vinegar for my dressing.
Speaker:Um, I would throw avocados in there.
Speaker:Maybe some walnuts, usually a dark leafy green.
Speaker:Um,
Speaker:And kind of just whatever veggies, veggies, and healthy stuff I could
Speaker:find, uh, at the house, uh, because obviously I was in high school at this
Speaker:time, so I did not have, um, you know, any money to my name necessarily.
Speaker:Uh, so I had to just utilize what was in the kitchen cabinet and in the fridge.
Speaker:Uh, so yeah, for a.
Speaker:Uh, yeah, about two weeks I literally ate.
Speaker:Just salads for the entire time.
Speaker:And, uh, and no way am I saying, like, you need to go vegan or, or go that
Speaker:route even, but when I did that, It was really wild, you know, because I went
Speaker:from eating a diet, uh, that definitely consisted of very heavily processed
Speaker:foods, you know, frozen pizza snacks, um, frozen burritos, chimichangas, all.
Speaker:Just the works, you know what I mean?
Speaker:And so going from that diet, To one that is a whole food diet, right?
Speaker:I'm eating.
Speaker:Uh, walnuts, leafy greens, dark leafy greens.
Speaker:I've got all the oil in there with the crazy amount of polyphenols.
Speaker:Uh, in contained in there, you know, had balsamic vinegar.
Speaker:Uh, so, you know, really.
Speaker:Uh, uh, low sugar high in a whole food diet.
Speaker:And let me tell you, it was the first time in pretty much my
Speaker:entire life that I experienced.
Speaker:Yeah.
Speaker:Like two weeks of no flare ups of any kind in my gastrointestinal system.
Speaker:Uh, it was really, really, really profound for me at the time.
Speaker:And that's what led me know that I'm onto something here
Speaker:and to travel down that path.
Speaker:So.
Speaker:The long intro here is just pointing out to the fact that I really didn't do.
Speaker:A ton of different stuff in my life.
Speaker:I just changed how I ate now.
Speaker:It was pretty radical obviously, but I wasn't spending any extra money.
Speaker:I just ate what food was already at my house.
Speaker:I just chose the better stuff.
Speaker:And I saw incredible results.
Speaker:So that's going to be my goal for today is to provide you with five
Speaker:things that for the most part are free.
Speaker:Maybe there's a few tiny little costs in there, but for the most
Speaker:part, they are absolutely free.
Speaker:And they're radically going to change your health if you stick to them.
Speaker:So the first thing is simply, and I've said this quite a few
Speaker:times on my show, but it's simply to get outside and go walk.
Speaker:So walking is definitely.
Speaker:Uh, one of the most underrated workouts you can do now, it is gaining popularity.
Speaker:And I love to see that, but still to this day, there's a lot of people who do not
Speaker:view walking as a form of working out.
Speaker:Uh, I recently heard on another show, someone talking about how, you know,
Speaker:the body technically can lift, you know, S like squat 500 pounds, right?
Speaker:I mean, just like a crazy amount of weight or even more.
Speaker:I mean, there's people who do more.
Speaker:Yes.
Speaker:The body can be trained and conditioned to do that.
Speaker:But it probably wasn't necessarily built to specifically do that.
Speaker:Right.
Speaker:But you know what your body was built to do.
Speaker:It was built to walk a hundred, a hundred million percent, right?
Speaker:Like the way.
Speaker:Our bodies are designed.
Speaker:They were made for transportation of movement.
Speaker:Right.
Speaker:We need to move in our environment.
Speaker:Therefore we have had to walk, jog, run, crawl, whatever form of
Speaker:movement we could have possibly done.
Speaker:So walking is truly one of the most natural movements we can do.
Speaker:And on that note.
Speaker:There are so many benefits from it.
Speaker:I mean, for one it is an exercise.
Speaker:It absolutely is.
Speaker:And it can definitely help with weight maintenance.
Speaker:I absolutely stand by that statement.
Speaker:Um, yes, I'm not backing it up with science.
Speaker:I give you that, but.
Speaker:Pro, I promise you I've had it in other shows where I've looked up studies and
Speaker:walking is incredible for the body.
Speaker:It is so, so beneficial.
Speaker:And really at the same time, like I said, you're doing a movement that your body
Speaker:almost expects you to be doing, right?
Speaker:So you could, even if you want to go running or jogging,
Speaker:absolutely feel free to do that.
Speaker:Walking is I feel something that more people are open to doing, right.
Speaker:When you get home from work.
Speaker:You're probably pretty tired.
Speaker:You might not want to throw on the shoes and go out for a run, but if you
Speaker:just went out for a 20 minute walk, 30 minute walk, maybe if you have the
Speaker:time, that's a much more, uh, you know,
Speaker:It's an easier thing to do for most people, uh, with their busy lights.
Speaker:So get outside and walk now on that note, if you want to take it a step further.
Speaker:Uh, because I'm trying to keep things free here.
Speaker:Design and in-home gym.
Speaker:So once again, we want to do movements that are functional, that are movements
Speaker:that our body would normally be doing.
Speaker:Now that's not to say that weight training is not, you
Speaker:know, it doesn't have its place.
Speaker:It absolutely does.
Speaker:Weight training is great.
Speaker:Uh, any form of exercise is really great for the body.
Speaker:However, keeping it on the free scale and also really focusing on natural movements
Speaker:that our body expects us to be doing.
Speaker:You know, we can look at things like if you don't have any weights at home,
Speaker:just doing body weight movements, like squats, lunges, pushups, sit ups.
Speaker:Uh, you know, burpees, there's so many different kinds of, uh, exercises that
Speaker:we can do without any weights and, you know, for maybe not burpees, but
Speaker:for a lot of the other movements, our body really does kind of expect us
Speaker:to be doing these kinds of movements.
Speaker:Right.
Speaker:Ex.
Speaker:Expects us to squat down and pick things up.
Speaker:Right.
Speaker:Um, so for example, if you do have some weights at home, of course you
Speaker:can always add a little bit of weight.
Speaker:And also on that note, I've found that by having.
Speaker:You know, quote unquote, an in-home gym, but which basically is just a bunch of
Speaker:like kettlebells and clubs and maces.
Speaker:I am more likely to do a workout than if I am going to go and
Speaker:drive to a gym to do this workout.
Speaker:So.
Speaker:Really number one is going to be walking, but also doing natural movement type
Speaker:workouts that don't require a gym.
Speaker:Right.
Speaker:We're trying to keep things free here.
Speaker:So go for a walk, go find a tree branch and do some, pull-ups
Speaker:do some pushups and squats.
Speaker:Some.
Speaker:Um, lunges.
Speaker:There's so many different kinds of workouts that we can do with our,
Speaker:with our own natural body weight that are extremely beneficial.
Speaker:And like I said, your body almost expects you to be doing these movements.
Speaker:It doesn't expect you to be sitting for eight hours at
Speaker:a desk on a computer, right?
Speaker:Like our biology has not.
Speaker:Developed.
Speaker:T to the point of, uh, you know, really being in cohesion with technology yet.
Speaker:So, uh, our body expects, expects these types of movements from us.
Speaker:And so we really need to give that to our body and our body is going to.
Speaker:Definitely give back to us in, you know, being pain-free being stronger and just
Speaker:feeling better overall, uh, exercises while can really release, uh, levels of
Speaker:dopamine, which are really incredible for the body and make you feel awesome.
Speaker:So,
Speaker:That's number one.
Speaker:Walk natural movements.
Speaker:Exercise.
Speaker:Okay.
Speaker:Number two is going to be.
Speaker:To cook at home.
Speaker:So this is actually going to in the long run, save you money, right?
Speaker:Because if you're eating out every single day, Uh, even if you're eating fast food.
Speaker:Right.
Speaker:Which I hope, hope you're not really eating fast food,
Speaker:especially not every day.
Speaker:Um, if you have it every now and again, that's all that's all right.
Speaker:You.
Speaker:It's okay to have that 80 20 kind of rule.
Speaker:But nonetheless, if you are out eating out all the time, You're definitely
Speaker:going to be spending more money than if you are to cook at home.
Speaker:And on top of that, when you cook at home, you're controlling everything
Speaker:that's going on your plate, right?
Speaker:So at pretty much 99% of all restaurants or places that you can go get food at.
Speaker:Um,
Speaker:They are going to be cooking with really bad oils.
Speaker:They're probably going to have a lot of sugar in most of their meals.
Speaker:They're going to be really low quality typically because obviously
Speaker:like they need to turn a profit.
Speaker:And so, you know, they're not for the most of that.
Speaker:Most of the time, they're not buying the highest quality of food.
Speaker:Obviously there are exceptions to that.
Speaker:So just overall you really lack control in what's going on your plate.
Speaker:But if you're cooking at home, you can keep it very simple.
Speaker:And I'm all about keeping it simple.
Speaker:My favorite kind of meals to make.
Speaker:When I get home after a day of work is simply to get a pan out and I
Speaker:will cut up a veggie, maybe it's broccoli, cauliflower, Brussels
Speaker:sprouts, a cabbage, whatever it may be.
Speaker:Cut it up, throw it in a pan, throw in a protein as well.
Speaker:Salmon.
Speaker:Uh, beef chicken.
Speaker:Uh, whatever it may be, what your protein choice and go ahead and
Speaker:throw a little bit of oil in the pan.
Speaker:Throw in the veggies, throwing the protein and then I'll usually throw
Speaker:it on really low and top it, this usually works really well with salmon.
Speaker:Uh, stake.
Speaker:If it's, if it's a steak, you might have to flip it a little bit more.
Speaker:Um, but that's definitely one of my favorite dishes is just, just like that
Speaker:you have a good vegetable, a good protein.
Speaker:And if you want, you can throw a little carb on the side as well.
Speaker:Uh, that's up to you and there you go.
Speaker:You have a really easy and delicious meal.
Speaker:You can throw some salt, pepper, and maybe a couple other
Speaker:spices to keep it interesting.
Speaker:And that's all you need.
Speaker:And the reason I'm really highlighting this is because.
Speaker:I cannot say this enough, when we go out to eat, there are so many
Speaker:things that they're putting in the food that really just, we should
Speaker:not be consuming in massive amounts.
Speaker:So not only is this going to help your wallet, but it's also going to, uh, really
Speaker:help out with your health massively.
Speaker:When we cook at home.
Speaker:It just makes a world of a difference in terms of, uh, health and really just being
Speaker:able to control what's going in our body.
Speaker:Right.
Speaker:So cooking at home is massive.
Speaker:And if you're not able to purchase organic produce local
Speaker:produce, all that good stuff.
Speaker:That's okay.
Speaker:Still eating vegetables, fruits, and then high quality protein.
Speaker:That's one I typically would say, you should try to get a high quality protein.
Speaker:If you're able to afford it.
Speaker:Uh, if not, that's okay.
Speaker:There's some, you know, little wiggle room here and my number one tip and.
Speaker:Y'all I'm giving this one away for free.
Speaker:Okay.
Speaker:I've kept this a secret for myself.
Speaker:But here in Southern California and I believe in Northern California as well.
Speaker:I'm not sure where else, but we have a store called the grocery outlet.
Speaker:Now they're not always consistent with what they have and I don't know
Speaker:why they have such cheap prices.
Speaker:I feel like it doesn't sell in the normal stores.
Speaker:And so it goes there, but nonetheless, I find all kinds of grass fed.
Speaker:Uh, beef in there.
Speaker:I find ground beef for like 3 99, a pound it's grass fed.
Speaker:It's incredible.
Speaker:Um, steaks chicken, all kinds of different, really, really
Speaker:high quality proteins that are at a really reasonable price.
Speaker:So.
Speaker:Please don't don't go crazy.
Speaker:Don't take up all the goodies in the grocery outlets for
Speaker:me, but that is definitely a really, really useful tip there.
Speaker:Is to go ahead and check out a grocery outlet.
Speaker:But aside from that, I still wanted to reiterate that look, even if you're not.
Speaker:Purchasing organic fruits and vegetables, eating fruits and vegetables.
Speaker:Over-processed food is going to be so, so much better for you.
Speaker:And I would, I would prefer that over anything.
Speaker:If that's what you can afford, then please do that.
Speaker:Now in terms of other proteins, you can also, for example, a salmon.
Speaker:Wild caught salmon is pretty expensive.
Speaker:Farm raised salmon.
Speaker:Quite a bit cheaper now might not be as high of quality, but salmon still has
Speaker:some really, really great quality, uh, you know, Omega fatty acids in a all
Speaker:kinds of different, really beneficial nutrients in it that are still probably
Speaker:worth your time in, in eating it.
Speaker:And, uh, it's a little bit of a cheaper option or even canned
Speaker:sardines, which I don't know, um, that might not sound super appealing
Speaker:to you, but they're actually really, really tasty and you can incorporate
Speaker:them in a few different dishes.
Speaker:I like to actually make a, almost like a tuna salad out of them
Speaker:where I just put some avocado, some red onion, salt, pepper.
Speaker:Um, maybe a little squeeze of lemon juice in there, something
Speaker:like that and mix that up.
Speaker:And it's absolutely delicious.
Speaker:You can have it with a little bit of rice and seaweed.
Speaker:Um, really, really tasty snack there, but really just eating at home,
Speaker:getting creative, keeping it simple.
Speaker:Don't put too many ingredients in the pan.
Speaker:Uh, that is definitely going to be super beneficial for your health.
Speaker:So that's number two.
Speaker:Number three is going to be to meditate.
Speaker:Meditation has played a massive, massive role in my
Speaker:life for probably the last like.
Speaker:Eight years, I would say, but really in the last, like four or
Speaker:five years, it's been massive.
Speaker:Uh, especially here in the, in the last year, uh, meditation, I
Speaker:actually have not meditated the last.
Speaker:Like couple days and that's usually pretty offer me.
Speaker:I'm a big meditator.
Speaker:I meditate at least usually once a day and the benefits of meditation.
Speaker:I mean, there's a lot of studies on them and we can totally go
Speaker:into that on another episode.
Speaker:And I have gone into those on other episodes, but.
Speaker:Really to just break it down.
Speaker:Is for me personally in my own experience is when I meditate.
Speaker:It's almost and sorry.
Speaker:I usually meditate in the morning.
Speaker:When I meditate in the morning, it's really a time for me to kind
Speaker:of check in with myself and to.
Speaker:Kind of allow my mind to get right, because sometimes in the morning I can
Speaker:wake up in my mind is already racing.
Speaker:It's already going through thoughts and things I got to do in the day.
Speaker:And so when I take.
Speaker:You know, it can even be just five minutes, usually it's longer.
Speaker:But even if it's just five minutes where you sit down and
Speaker:you just connect to your breath.
Speaker:You recognize that your mind is running a muck and you can.
Speaker:Just really choose to be in control of your thoughts in a, in a way
Speaker:that you allow them to just pass.
Speaker:You don't have to be stuck in your thoughts.
Speaker:You can show that you are in control, right?
Speaker:Like thoughts will occur, but you know, it's how we respond to those thoughts.
Speaker:It's, uh, you know, really finding the control and also understanding.
Speaker:That just because your mind is telling you that you have a
Speaker:million things to do in the day.
Speaker:Uh, you know, it's up to us to control how we show up and, and what tasks
Speaker:we take on first, you know, and, and really gives us this opportunity
Speaker:to prioritize what we have to do in the day and how we want to show up.
Speaker:So.
Speaker:I know this is kind of like a real roundabout answer on
Speaker:meditation, but basically it, it.
Speaker:It sets my mind for the day.
Speaker:It allows me to choose how I want to show up in the day, which is
Speaker:calm, cool, collected, and, uh, you know, and grateful that's.
Speaker:The other part is I have a big gratitude practice in my
Speaker:meditation and that's massive.
Speaker:Um, showing gratitude really.
Speaker:It's almost like you can choose how you want to be that day.
Speaker:Do you want to be a person that is successful, happy, sharing, love and
Speaker:smiles with people and you know, just really trying to spread as much good
Speaker:in the world as you possibly can.
Speaker:Or do you want to be a sourpuss that.
Speaker:Got out of bed, grumpy woke up on the wrong side, didn't get enough sleep.
Speaker:Um, you know, something didn't go right the day before and you
Speaker:have a ton of stuff to do today.
Speaker:Like, you know, it's all perspective, right?
Speaker:We can look at it that way.
Speaker:Or we can look at holy cow.
Speaker:I just woke up today.
Speaker:Like the greatest miracle of the day has occurred.
Speaker:I opened my eyes, right?
Speaker:Like I have another opportunity to be here on this planet.
Speaker:You know, and have the opportunity to make something of myself, uh, to contribute
Speaker:to those around me, to hopefully make everyone's day a little better, you
Speaker:know, to put a smile on someone's face.
Speaker:And, you know, it's all about that perspective.
Speaker:And I feel that meditation can really, really help in setting
Speaker:your day up for success and really just putting you in the right frame
Speaker:of mind to go and tackle the day.
Speaker:So meditation.
Speaker:I cannot say enough about it.
Speaker:It's actually one of the things that, um, I mean, there's so many
Speaker:important things I'm covering today, but meditation is like, Amazing.
Speaker:Not only for your health it's de-stressing as well, but it also is.
Speaker:It can, it can actually change.
Speaker:How you are as a person.
Speaker:So, um, yeah, it's, it's incredible.
Speaker:Just, just meditate.
Speaker:Five minutes.
Speaker:Quiet.
Speaker:Sit down, focus on your breath.
Speaker:That's it.
Speaker:Uh, and it's free.
Speaker:Right?
Speaker:Second with theme here.
Speaker:Uh, we're all about the free here.
Speaker:Uh, and so now moving on to number four, number four is going
Speaker:to be to improve your sleep.
Speaker:So I'm just going to keep this one pretty simple.
Speaker:I'm not going to really get into too much of the details, but just understand.
Speaker:Sleep is one of the biggest things you can do for your health.
Speaker:When you're sick, guess what?
Speaker:You tend to sleep a little bit longer because your body is going
Speaker:into this rest and repair mode.
Speaker:And it's just freaking taking care of business and getting rid of all the bad
Speaker:guys, all the viruses, whatever it may be and just cleaning out the body sleep is
Speaker:incredibly important when you work out.
Speaker:And you go lift weights.
Speaker:You leave the gym in worse shape than you were when you first entered the gym,
Speaker:because you have all these muscle tears you actually put damage on your body.
Speaker:You received the benefits of the workout.
Speaker:When you go to bed, it's when you sleep that then the repair process
Speaker:happens and then you wake up and you reap those benefits of the workout.
Speaker:So sleep is incredibly important, like incredibly important for every
Speaker:single aspect and part of your body.
Speaker:So we need to improve sleep.
Speaker:How can we do so, okay.
Speaker:I'm going to give you a few little tips here.
Speaker:Number one.
Speaker:Eat.
Speaker:Like.
Speaker:Two hours minimum before you go to bed.
Speaker:So like do not eat too close to going to bed.
Speaker:Like if you go to bed at 10 o'clock and you're eating at
Speaker:nine 30, that's not a good idea.
Speaker:You are ingesting food, which is going to, uh, I believe spike, cortisol, and
Speaker:it's going to make it more difficult to actually get into a deep sleep.
Speaker:You're probably going to have an elevated heart rate, which when
Speaker:I had my aura ring, I would.
Speaker:Uh, notice that when I would eat late at night, I would have elevated heart rates
Speaker:and I wasn't able to get as good of sleep.
Speaker:So giving ourselves two hours minimum before going to bed
Speaker:without eating is going to be key.
Speaker:Now, if you want to do more, that's excellent.
Speaker:Go.
Speaker:Even to four hours, if you can.
Speaker:You'll really notice a difference in your sleep if you can do that.
Speaker:So that's number one.
Speaker:Number two is going to be to limit light exposure.
Speaker:Now, this is a really, really tough one for people because I,
Speaker:myself am guilty of this evening.
Speaker:Time is a time of real relaxation, resting, taking it easy, throwing on a
Speaker:show on Netflix and just kicking back.
Speaker:Right.
Speaker:I totally understand that.
Speaker:And I F I feel for you on it.
Speaker:I'm, I'm guilty of it as well from time to time.
Speaker:So I'm right there with you, but.
Speaker:Realistically, and this is the gold standard.
Speaker:If you are able to give yourself at least like an hour and a half with no
Speaker:artificial light before going to bed.
Speaker:That is going to be incredible.
Speaker:Like you will absolutely notice differences in your sleep, especially
Speaker:if you pair that with getting out, uh, outside and getting sunlight
Speaker:on your skin earlier in the day, specifically early in the morning.
Speaker:But if you're able to literally cut off and I'm talking phones, laptops.
Speaker:Uh, TV's.
Speaker:Uh, lighting in your house, everything like I'm talking, using a candle.
Speaker:For lighting, if you can do that, that is like the gold standard.
Speaker:If not that's okay.
Speaker:There's other ways around it.
Speaker:They have things like, um, light bulbs that are, um, they don't
Speaker:contain blue light and green light.
Speaker:It just more of the red light.
Speaker:So kind of mimicking almost like a campfire.
Speaker:Um, you know, they have the blue blocking glasses that you can, uh, use
Speaker:as well to filter out the blue and green light from a TV screen, for example.
Speaker:Uh, there's, you know, other hacks that you can use to kind of manipulate this
Speaker:so that you don't have to live, like you're in the 18 hundreds with a candle.
Speaker:Um, although that is the gold standard.
Speaker:Right.
Speaker:And, uh, let's see, the other thing would be to.
Speaker:Also find a, uh, almost like, uh, an evening routine.
Speaker:Like people have a morning routine.
Speaker:We can have an evening routine as well.
Speaker:You can go ahead and, uh, do a little bit of really deep
Speaker:and slow breath work, right?
Speaker:Like boxed breathing or, um, like a four count inhale, eight count exhale,
Speaker:uh, something to really stimulate that parasympathetic nervous system
Speaker:and ease you into a restful state.
Speaker:Um, you can also keep your room as dark as possible.
Speaker:Possible.
Speaker:So making sure there's no lighting at all.
Speaker:Um, like for example, if it's stars and the moon outside.
Speaker:Okay.
Speaker:That's different.
Speaker:But if it's lights from a street lamp outside, or it's that little
Speaker:red shining light on your TV, Uh, that just shows you that it's
Speaker:turned off, but it has power to it.
Speaker:Um, all of those lights, if you can eliminate those, those would be excellent.
Speaker:And the other thing would be to try to keep your room cold.
Speaker:So the body does prefer a cold temperature to ease into sleep.
Speaker:Uh, so if you're able to do that, that's excellent.
Speaker:Um, these are all just a bunch of different tips, so you can
Speaker:maybe pick and choose a couple.
Speaker:Uh, but those are definitely going to improve your sleep.
Speaker:And then the very last one is going to be to tape your mouth now.
Speaker:I would love to get more into this, but just trust me on this, taping
Speaker:your mouth before you go to bed.
Speaker:Will dramatically improve the quality of sleep that you get might not
Speaker:help you get to sleep, but it will improve the quality of your sleep
Speaker:just because you're breathing through your nose and not through your mouth.
Speaker:It's also gonna help a lot of other things, but we're going to leave it there.
Speaker:Okay.
Speaker:So.
Speaker:That was number three is to, oh, no.
Speaker:Sorry.
Speaker:Number four.
Speaker:That was, uh, to improve your sleep.
Speaker:Number five is going to be de stress.
Speaker:Okay.
Speaker:So de-stressing.
Speaker:Might not sound like a massive portion of health, but.
Speaker:It really, really is a huge portion of our health.
Speaker:We live in a stressed out state, so much of our lives typically.
Speaker:Um, and it's not like we're heavily stressed, although some
Speaker:people are, but it's even just this minor level of stress of.
Speaker:You know, like just kind of having a little bit of a worry, always
Speaker:going on and, and, you know, kinda keeping your breath here in your
Speaker:chest, as opposed to down in your lower belly and your diaphragm really
Speaker:coming down, um, and activating that parasympathetic state, right?
Speaker:There's a lot of people that stay in a sympathetic state for most of the day,
Speaker:and this is really, really bad for us.
Speaker:Um, You know, when we look at these blue zones or areas where
Speaker:people basically live the longest and they are the happiest as well.
Speaker:One of the really, really big things is.
Speaker:They don't have a ton of stress.
Speaker:Their stress is very low and on one of the main reasons for it is because
Speaker:they have a really strong sense of community, whether that's what their
Speaker:family members or friends or people that they haven't even met yet.
Speaker:Um, they have really, really good senses of community and activities
Speaker:revolving around community, right?
Speaker:Like having dinner with their family or having dinner with friends or having
Speaker:friends over for dinner and going out and doing things with your friends and family.
Speaker:These are really important things and they, they help us to both de-stress,
Speaker:but they also help us to have that sense of community and belonging.
Speaker:Uh, however, in terms of de-stressing or wanting to give you
Speaker:a few practices that you can do.
Speaker:So the first one is going to be breath work.
Speaker:So once again, this is going to be any kind of breath work that stimulates
Speaker:the parasympathetic nervous system that your rest and relax state.
Speaker:So to activate that we want to typically do slow breathing practices, where
Speaker:we're expanding the belly on the inhale and contracting it on the exhale.
Speaker:And when we are doing these breathing practices, we typically
Speaker:want them to be very slow.
Speaker:They don't need to be very fast.
Speaker:And also your exhale should either be the same as your inhale or
Speaker:even longer than your inhale.
Speaker:So you could do like a four count in and then four count out, or you could do a
Speaker:four count in an eight count out, right?
Speaker:Basically just that extended exhale is really relaxing on the
Speaker:parasympathetic nervous system.
Speaker:Uh, so it can really help to calm the body down.
Speaker:So breath work is a huge one and I promise you if you don't do breath work.
Speaker:Give it a try.
Speaker:You will be.
Speaker:Blown away and amazed by the effects that it can have.
Speaker:Um, if you're looking for someone to, um, to teach you some breath, work
Speaker:and sticking with the theme of being free, you can go onto YouTube and check
Speaker:out Sandy, uh, breathed with Sandy.
Speaker:He's a good friend of mine does an excellent breath work.
Speaker:Uh, videos on YouTube for free.
Speaker:Uh, so definitely go check them out.
Speaker:I'll try to link them in the show notes if I remember.
Speaker:And, uh, yeah, but if not, go ahead and check them out.
Speaker:He's awesome.
Speaker:Has incredible videos.
Speaker:And, um, once again, it's a free way of getting that breathwork in.
Speaker:Uh, number two is going to be once
Speaker:Uh, community spending time with community spending time
Speaker:with friends, family, anything.
Speaker:And also, let me just say this.
Speaker:If you don't get along with your friends or your family.
Speaker:That's not going to be a distressing situation is probably
Speaker:going to be more stressful.
Speaker:So that's not what we want to do.
Speaker:If you don't get along with one of your family members.
Speaker:That might not be the de-stressing type of thing that you want to go do.
Speaker:Maybe you need to heal that relationship.
Speaker:Okay.
Speaker:But that's not going to be the de-stressing kind of
Speaker:work that we're trying to do.
Speaker:We want to hang out with people who.
Speaker:When we are with them, we can fully relax.
Speaker:Just enjoy the time and presence of the person.
Speaker:Really.
Speaker:You know, maybe share some of our thoughts, share some of the issues
Speaker:we've been going through and really just come into a relaxed, calm state.
Speaker:Uh, now number three is going to be to spend time in nature.
Speaker:In general spending time in nature is going to be super
Speaker:beneficial for your health.
Speaker:For one, when you can get your feet bare feet connected to the earth,
Speaker:you're going to be grounding.
Speaker:So that right there is going to actually decrease inflammation in the body.
Speaker:Um, when you get out in nature and you do what's called forest bathing.
Speaker:So maybe you're just surrounded by trees.
Speaker:You're breathing in all this beautiful oxygenated air from the trees.
Speaker:Um, you're breathing in just all the goodness, like the smells and the, uh,
Speaker:you know, good microbes, everything.
Speaker:And so also if you get your hands into the soil or your feet into the soil,
Speaker:you're also getting some Mike bacteria, little microbes on your hands, which.
Speaker:Actually can help to build your immune system and, uh, to build
Speaker:up your microbiome as well.
Speaker:So basically just being in nature is not only de-stressing, but it's
Speaker:also very, uh, good for your health.
Speaker:So try to get out in nature, even if it's just a park, get
Speaker:outside, get that sunlight on you.
Speaker:Um, get connected to the earth and, yeah, just take a moment to appreciate, just
Speaker:look around, look at the trees, the birds, the sky, the sunset, whatever it may be.
Speaker:And, uh, just take a moment to have a little bit of mindfulness, maybe
Speaker:practice some gratitude as well.
Speaker:And that is a very, very great, uh, way of de-stressing.
Speaker:You know, it's like when people go to the beach and they catch sunset, How
Speaker:can that not be distressing to you?
Speaker:You're stressed out at a sunset on the beach.
Speaker:Like something's wrong.
Speaker:Uh, so getting out in nature is a really also great way to distress.
Speaker:So.
Speaker:That is all of them.
Speaker:Sorry.
Speaker:I feel like this episode went way longer than I had expected, but, uh, I hope
Speaker:that you received a lot of benefit and, um, really enjoyed the episode as well.
Speaker:So once again, I'm just going to cover the five topics.
Speaker:It was two.
Speaker:Walk or do a movement that our body expects of us.
Speaker:Right.
Speaker:And that our body was built for, uh, to cook at home.
Speaker:So refrain from eating out too much, try to cook at home as much
Speaker:as you possibly can so you can control what food you're eating.
Speaker:Uh, meditate.
Speaker:Meditation is incredible for mental health and all other aspects of your
Speaker:life can develop you as a person.
Speaker:Improve your sleep because it is truly the time that our body has to
Speaker:repair itself to fix itself, to heal itself, to clean itself, everything.
Speaker:So improve the sleep.
Speaker:It's a really important one.
Speaker:And then the very last one is D stress.
Speaker:When you're stressed out, you are like almost literally shortening your lifespan.
Speaker:Do not be stressed out.
Speaker:Take time, understand that look at the end of this life, we're all going to die.
Speaker:We're all going to the same place.
Speaker:Right?
Speaker:So.
Speaker:No point in stressing out, take it easy.
Speaker:It's all just a learning lesson here in this world.
Speaker:Everything is an experience and we don't need to take everything.
Speaker:So, so seriously, it's okay to laugh at yourself.
Speaker:It's okay to relax.
Speaker:It's okay.
Speaker:To take a deep breath.
Speaker:It's okay.
Speaker:To not live up to a certain people's expectations.
Speaker:It's okay.
Speaker:We can take it easy.
Speaker:We can just de stress and it's going to add.
Speaker:Both life to your, uh, sorry, years to your life, but it's also going to add.
Speaker:Life to your years when you're stressed out.
Speaker:In my opinion, you are not enjoying life to the fullest.
Speaker:So.
Speaker:Little stress here and there to get yourself moving as good, but
Speaker:we need to find that balance.
Speaker:Okay, that is going to do it for today's episode.
Speaker:Once again, I hope you enjoyed it.
Speaker:I hope you received a benefit.
Speaker:My whole goal with this podcast is to provide you with free education
Speaker:and to really, you know, give you the best tools and information that
Speaker:I possibly can so that you can make the best decisions for yourself.
Speaker:We are all unique individual beings.
Speaker:Listen to your body, listen to what it needs.
Speaker:It's always talking to you and use these tools that I'm giving
Speaker:you, apply them to your life.
Speaker:See if they work for you or not.
Speaker:Um, you know, and these are all simple things.
Speaker:I'm not, you know, Prescribing you anything it's just simple recommendations.
Speaker:If you want to try these out, go for it and, uh, see what it does for you.
Speaker:You know, there's really no harm in going out for a walk.
Speaker:There's really no harm in cooking at home.
Speaker:There's really no harm in meditating.
Speaker:There's no Harmon.
Speaker:You know, de-stressing or improving your sleep.
Speaker:So these are all very simple and safe things that can make massive, massive
Speaker:benefits and changes in your life.
Speaker:Okay.
Speaker:Once again, y'all if you loved this episode, please share it with someone,
Speaker:a friends, family, anyone who needs to hear this, please leave a review.
Speaker:Uh, leave a rating.
Speaker:I really, really appreciate that.
Speaker:Find me on Instagram, YouTube.
Speaker:I put, I'm probably going to put this one up as well on YouTube.
Speaker:Uh, so if you want to see the version of this.
Speaker:Uh, the video version of it, then please check me out on YouTube.
Speaker:Subscribe on all the platforms and all the goodies, and, um, reach out to me.
Speaker:If you have questions, concerns you want to hear about
Speaker:something, please let me know.
Speaker:Um, you can reach out to me by Instagram.
Speaker:Uh it's probably one of the best ways and uh yeah till next time i really appreciate
Speaker:all your listenership um i have deep gratitude and love for all of you and i
Speaker:hope that your day is amazing beautiful and your rest of the week is incredible
Speaker:as well i'm actually filming this uh, close to mother's day so I'm for all of
Speaker:you mothers out there have a beautiful mother's day you absolutely deserve it
Speaker:um i have deep respect for all of you and gratitude and uh thank you to all
Speaker:the mothers and thank you to my mother.
Speaker:Thank you i appreciate you, mom you're probably not listening to this But
Speaker:if you are i love you very much and thank you for everything Uh you've
Speaker:done for me And thank you to all you listeners have a great one Peace.
