Episode 147

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Published on:

27th Sep 2023

147. Confusing Health Advice? Start With These 3 Things.

Confusing Health Advice? Start With These 3 Things.

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Email: elemental.evanhw@gmail.com


How often do you hear someone say that something is good for you, only to hear someone a week later tell you that it's the worst thing you could possibly do for your health. Unfortunately, there are many things about health that we are still figuring out. However, there are some core concepts that are generally regarded as healthy by everyone. They are typically simple and free things to do for your health and they have the greatest return on investment.


In this episode Evan covers the 3 things that he would tell his younger self to do to improve his health. Since Evan has dealt with gastrointestinal issues growing up, it has forced him to learn what were the most impactful health practices. In this episode he shares 3 of the health practices that he has found to be the most impactful. Be sure to stay tuned to the end of the episode to hear the actionable steps and a breakdown of the episode.


As always 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
Speaker:

what's going on, everybody.

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Welcome back to the

elemental Eben podcast.

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This is your host, Evan Roberts.

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And on this show, I break down complex

health topics from a holistic perspective

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in today's podcast episode is going to

be revolving all around the conflicting

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health advice that is out there.

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Right.

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A lot of the times you'll hear one

thing from one person and a completely

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contradictory thing from another person.

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And I'm here to really try to cut

through all of that and provide you

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with some of the very basic health

practices that are going to have

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the greatest return on investment.

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They're going to really give

you the most, uh, benefit.

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And realistically, I think they're

just the most important things

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to focus on in terms of health.

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And so I'm going to kind of approach.

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This from the perspective of, if I could

go back to when I was a kid, which I

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dealt with a lot of gastrointestinal

issues and health issues growing up.

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Uh, mainly regarding

around my digestive system.

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So that's going to be the focus here.

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I'm going to kind of break

it down and really, I'm just

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going to provide you with.

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Three of the major things that you

really should be focusing on for health.

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There is a fourth one that I kind of

leave out, but I will mention it at the

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end and really just trying to cover in.

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Decent depth.

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What these three are all about, but

also not getting too caught up in

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the little minute details because

we could go on that trail forever.

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Now I did want to just mention

one thing very quickly.

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I know a lot of people have

been getting sick here recently.

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Uh, and all the time people

are asking me what I do for my

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personal practice for immunity.

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And one of the things that I've

really been focusing on lately,

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well, it's actually a few things.

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Number one is I highly recommend

finding a really solid pro biotic.

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And if you can get that probiotic

with a prebiotic in there as well,

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and maybe even a post biotic.

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That would be highly, highly recommendable

on, you know, coming from me.

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So for myself personally,

I take rituals symbiotic.

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It has a pre, a pro and a post biotic.

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I really, really love

that specific probiotic.

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It has.

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I worked for me very well in the past.

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Um, and still continues to, so

that is one that I've been using.

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Um, there's a few others out there in,

you can feel free to browse and see which

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one works best for you because obviously

all of our bodies are different, but that

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is one that has really worked for me.

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And then number two, I have been

consuming colostrum here recently, which.

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Uh, colostrum is the very

first milk that is produced.

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And it's only for a specific amount

of time that this milk is produced.

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So this milk is coming from cows.

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And it has.

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Just a slew of benefits, but one

of the really big ones being that

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it does help the digestive system.

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It helps the gut.

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But it also helps to build your immune

system, which makes sense, because.

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70% of our immune system physically

resides in our gastrointestinal tract.

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So it is very important that

we take care of it, hence the

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probiotic and the colostrum.

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And then the other thing

I do on top of those two.

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Is I really love to find a, kind of like

a juice powder that I can drink that has

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a lot of immune boosting properties to it.

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So what I do is I personally love

organic they're a brand that

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I've worked with for a while.

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Uh, there's a reason I have worked with

him and continue to work with them.

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It's because they have really high

quality products and the juice that I'm

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speaking about right now, which there's

honestly, all of their juices are great

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and they're going to help your immunity.

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But the one I'm speaking about

specifically is the green juice.

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So I will typically.

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Kind of make my own style

green juice with Organifi.

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So I get the green juice from Organifi,

which already has a lot of really great,

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uh, immune boosting properties to it.

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Uh, but then I will go ahead and also add

in there a little bit of camu camu powder.

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So common camu Berry is I believe

the most vitamin C rich food

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that we know of in the world.

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Like there is no other plant or, uh, you

know, any kind of herbs out there that

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has more vitamin C concentrated in it.

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Then be camu, camu Berry.

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So I go ahead and I add a

little bit of com common.

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Berry powder into my green juice,

which has a little bit of a

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tartness, which I personally enjoy.

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Uh, so I'll go ahead and

throw that in to the mix.

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And I'll even sometimes throw in a

little bit of a mushroom powder blend.

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So own mushrooms does a.

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Um, master blend, where they just

put Turkey, tail and reishi and chaga

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and all the amazing medicinal bed.

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Uh, medicinal mushrooms

that you can think about.

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So I'm really creating this

potent green juice in the morning.

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And, uh, yeah.

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So I'll drink that.

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I'll take the glossary and I'll do

this in biotic, uh, the symbiotic

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I take daily and the claustrum.

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I also take daily, the green juice.

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I do not take daily.

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I will go ahead and stagger that.

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Um, only at maximum taking it, maybe

like once every other day and just.

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From one, trying to make it stretch,

but also tried to allow my body

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to build its own immunity and

not always rely on receiving this

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vitamin C and, uh, you know, from

this potent source in the morning.

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So kind of just try to mix

it up with my body, but.

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I wanted to throw that

little piece in there.

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Cause I know a lot of people are dealing

with, uh, getting sick at the moment.

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So those are my three things that

I kind of do to build my immunity,

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at least at this moment in time.

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And so if you want to get your

hands on any of those products,

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I'll try to link them now for

organic , you will get 20% off.

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Anything that you order from there

just for being a listener to this

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show, there is a code that is in the

show notes right next to the link.

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And if you use that at checkout, you

will get 20% off your entire order

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from anything that Organifi carries.

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And that is my thank you to all of

you for being listeners to this show.

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So definitely check them out.

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I love all of their products,

but their green juice is

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something I use specifically

for trying to build my immunity.

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Uh, especially with the stack of

the common camu Berry and some of

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the medicinal mushrooms as well.

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So now let's go ahead and jump in

to today's episode and really try

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to cut through all of the jargon.

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Regarding health and what

is truly good for you?

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So first off, I just want to start

off saying that, regardless of what.

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Dietary restrictions.

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You have whatever.

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Uh, style of eating that you are choosing

to follow whatever it is, honestly.

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Look, I have my own opinions,

but if we just look at it from

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a big picture view, Pretty much,

every diet has some benefit to it.

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I don't care if it's vegan or

carnivore or vegetarian or paleo

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or pescatarian, whatever it may be.

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There are benefits to it.

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And if you stick to that diet, you are

going to see benefits from that diet.

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Especially if you are moving from

eating the standard American diet to

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one of those, you will see benefits.

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So today is not about trying to tell

you what diet is best personally.

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I think you should find the

one that resonates best with

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you, which feels best for you.

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Right?

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When you're eating the foods.

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How do you feel after you eat them?

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Uh, these are very important

things for us to pay attention to.

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And so I will cover obviously some topics

on food, um, but just understand that

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whatever your dietary choices are, I fully

support you in moving in that direction.

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Um, I think the moment you make a

decision to actually be conscious

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about what you're eating, that's a win.

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So, uh, feel free to continue with

whatever diet you're going on.

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But I wanted to give a

little background on myself.

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So for those of you who don't know

this already, When I was growing up, I

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had a lot of gastrointestinal issues.

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I went to the doctors, they told

me I was lactose intolerant.

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I had irritable bowel syndrome and I

had a parasite for who knows how long.

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So.

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Essentially, they told me to

stop drinking milk and eating

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any kind of dairy products.

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And then to also.

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Uh, take some pills for the

parasite to get rid of that,

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which is obviously a good idea.

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We need a.

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Make sure we are getting

rid of the parasites.

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Uh, and yeah, but aside from that,

they pretty much just told me that,

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Hey, this is something you're going to

live with for the rest of your life.

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And, uh, you know, best of luck,

hopefully things work out for ya.

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I was like seven years old

when I heard this news.

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So it was pretty hard for me.

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Just kinda like accept that and

go forward and understand that I'm

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just gonna deal with these crazy.

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Stomach cramps and pains that

literally would wake me up

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in the middle of the night.

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And I would like send me

running to the bathroom.

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It was really, really hard stuff.

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And so.

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Moving forward.

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I learned a lot, obviously as I started

to grow up, um, I had a very awesome

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Spanish teacher who he taught me.

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A lot of the beginning knowledge

that I have in terms of health and

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wellness from a holistic perspective.

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And I thank him so much.

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That's Mr.

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Maya.

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And from there, I just kept developing my

understanding of what works for my body.

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And I've tried out tons of

different things to really

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find what works best for me.

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But if I could go back and

really just tell myself, Hey,

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follow this and you'll be fine.

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Uh, which by the way, I have

basically healed myself of all

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of my irritable bowel syndrome.

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Uh, issues.

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I now consume dairy and I do not

have issues with it, especially

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if I'm consuming the right kind.

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So just wanted to put that out there.

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I'm not really dealing with

those issues any longer.

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Uh, of course there are moments where it

will reoccur, but for the most part, I

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have taken care of it, which is awesome.

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So anyways, What I would tell myself

to do if I could go back in time and

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really just the layout here are the

few simple things to start doing.

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It would first start off with our food.

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And of course that's no surprise, right?

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If it comes to our health, Uh,

the thing that we do the most.

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As we eat, we eat multiple times a day.

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And what we're putting in our mouth is

going to have an effect on our bodies.

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It can either be poisoned.

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It can be medicine, right?

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Uh, The choice is kind of up to us.

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So.

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First off, I would say.

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That I would start off with

eliminating certain foods and the

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foods that I would really either

eliminate or dramatically reduce at

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least would be first off, fast food.

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So.

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Fast food.

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I mean, any time even

that you're eating out.

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Uh, it's, you don't really know what's

fully in the food in terms of ingredients

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and what they're cooking the food

with, like what oils and all of that.

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But we already know that when we're

eating fast food, it is not going

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to be of the highest quality, right.

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It's cheap for a reason.

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It's fast.

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It's.

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You know, I mean, it's,

it's sustenance, right?

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I mean, there are calories and you know,

you have your ma macros in there and

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whatnot, but really there is just a whole

lot in there that is not good for us.

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So in terms of fast food, I would say,

if you cannot fully get it out of your

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diet, then dramatically reduce it to

like once a month or something like that.

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Um, there's just a lot of things that

can cause a lot of gut irritation.

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Um, that's something I definitely

experienced and, uh, yeah, it's just,

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it's going to be high in a lot of things

that you really do not want your food

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like sugars and, uh, just tons of sodium.

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Uh, not coming from the correct source.

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So.

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Trying to stay away from fast food.

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Uh, the other thing would be fried foods.

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And I know this sucks because trust me,

French fries are delicious and pretty

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much every fried food is pretty delicious.

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Right.

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But we do want to get

rid of the fried foods.

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And one of the main reasons for that is.

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When you are frying food, typically

people are using some form of a seed

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oil, which is a poly unsaturated fat.

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Don't worry.

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You don't need to know what that

is, but essentially what that

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means is it's an unstable fat.

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And when you're.

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Heating it up to these high

temperatures and you're just leaving

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it there, heating and heating

and heating and heating, which.

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I've heard that there is, you know, uh,

quote-unquote law in terms of how often

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you're supposed to change that oil out.

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But I've heard from many people

who work in the food industry that,

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that law has not always followed.

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And sometimes the oil just stays

there cooking over and over and over

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and over again, which is essentially

just like mutating this oil into

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the most terrible thing that you

could possibly cook your food in.

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And then you are.

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Taking your food, dipping it in there,

cooking it, and then consuming that

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it is going to recap on your gut.

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Um, it's not going to

do any benefit for you.

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It's going to yeah, really

just cause a lot of harm.

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The fried foods are a big

one in terms of gut health.

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Uh, which is obviously something

that I focus heavily on.

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So getting rid of fast food fried foods.

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Uh, heavily processed foods as well.

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So these are going to be things

that are typically coming in a box.

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So think of things like Oreos for

roll-ups, you know, any kind of candy, um,

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and anything that has just really been.

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Through a large processing.

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Process.

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To get into your mouth.

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So, uh, process just basically means.

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If a whole food is something that you

pick off of a tree or essentially kill

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even a, well, that would be a whole food.

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And then the further you do

different things to it, which

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yes, technically cutting a fruit

would be called processing it.

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Um, and then let's say, if you

then cut that apple, right?

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So that's processing at once, but then

you go ahead and you boil those apples.

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So then that's a second one.

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And then you go ahead and you mash those

apples up with some cinnamon and sugar.

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Right now you have applesauce.

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Sauce.

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And, uh, that has now been processed

now of course, that there could be much

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worse, uh, processed foods out there.

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But technically that is what processing

is, is any time you essentially alter

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the food from its natural state.

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So we want to stay away from the ultra

processed foods, the things that are.

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You know, hot pockets, like just in a

freezer, in a box, like, yeah, they're,

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they're really not the best foods for us.

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Right.

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So we want to stay away from the heavily

processed foods and also added sugars.

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So added sugar is in a

ton of different things.

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It's, uh, specially big in our drinks.

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So if you think of.

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Sports drinks like Gatorade or sodas.

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These are the really easy ways

to consume added sugars without

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even knowing it, they can fit.

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You know, 36 grams of sugar in a

bottle, and you would have no idea

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that you're even consuming it.

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And it's really just being

absorbed by your body so quickly

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because it's just a liquid.

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So it's very quickly broken

down and accepted into the body.

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So getting away from added sugar, which

yes, definitely comes from things.

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Uh, like juices and

sports, drinks and sodas.

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Um, but it's also in other things

like even pasta sauce, marinara

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sauce has a lot of sugar in it.

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So that is something you really

do want to watch out for.

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Um, and then of course there's desserts,

which, I mean, I think kind of goes

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without even stating it, but yes, uh,

cookies and ice cream and all that.

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It's going to have a lot of sugar.

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That is my weak spot,

personally, just a heads up.

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So that is a place where every

now and again, I will indulge.

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Uh, but it is something that I

have had to work out of my diet.

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And then I would also really

be mindful of seed oils.

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Seed oils are things like cotton seed oil.

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Uh, canola oil, soybean oil.

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Pretty much all of the oils that

we actually cook with corn oil.

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Uh, vegetable oil, all of those, those are

things you really want to watch out for.

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They are.

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Very heavily processed and honestly,

Just not good for you to consume.

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They can cause a lot of issues with your

digestive system and they have with mine.

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So watching out for those, um, moving

into using oils like avocado oil or

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even coconut oil, or maybe even a

fat from an animal would be a much

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wiser decision in terms of cooking.

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Olive oil is great for you, but it's also

not really something we want to cook with.

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Uh, that is something that we can

use as salad toppings, or, uh, you

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know, maybe even topping a plate

after it's already been cooked.

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Uh, we really don't want to heat that one

up because it is a poly unsaturated fat.

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So cooking with it can

make it become a rancid.

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So we don't want to do that.

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So those are going to be the main

things I would stay away from.

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Now, once again, we could go in to so many

more things like grains, like wheat and.

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Uh, you know, all these other avenues,

but realistically at the core of it, I

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would really stay away from these things.

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So just going to cover it one more

time, eliminating fast food fried

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foods, heavily processed foods.

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Things with a lot of added sugar in them.

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Uh, and then seed oils.

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So those are going to be the things I

would tell myself to eliminate and in

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terms of what I would add into my diet.

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I mean, it's probably pretty

obvious, but I would add in

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whole foods, real whole foods.

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So fruits and vegetables.

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Ideally they're organic, ideally

they're local or even grown yourself.

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Um, that is going to be.

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With, you know, the best top of the top

quality that you could possibly get.

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Uh, but if you can't get that, then

yes, purchasing organic, at least

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from your local grocery store is

going to be the next best thing.

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Really just trying to.

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Uh, you know, get as close

to the source as possible.

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If you have any space at your home to

grow a garden, I highly recommend it.

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It is so rewarding and the

food is super nutritious and

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going to be incredible for you.

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It's going to have the

best flavor as well.

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Um, when you grow your own tomato,

as opposed to a store-bought

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one, you will see the difference.

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It is, it is crazy.

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So highly recommend, uh, you

know, try to grow your own food,

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but really focusing on yeah.

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Fruits and vegetables.

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Those are gonna be high on the list.

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And then.

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Once again, depending on what your

dietary allowance or restrictions are.

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High quality meats.

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So for myself personally,

I do consume meat.

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I consume things like grass, fed

beef, all consume seafood, which I

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think is very, very important one.

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Uh, for those of you who do eat

meat, Including seafood is a

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really, really big, uh, benefit.

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So things like wild caught salmon,

sardines, oysters, uh, mostly

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any kind of seafood, uh, but

really also wanting to focus on.

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Wild caught sustainably caught.

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Right.

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Uh, we don't want to be causing

too much harm here, but the wild

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caught forms are definitely going

to be the forms that I look for.

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:

And then oysters.

370

:

I had to include that one in there

because they have the most zinc.

371

:

I think, of any food out there.

372

:

Uh, if you have two raw oysters, you will

have over the daily recommended amount

373

:

of zinc just from those two oysters.

374

:

So had include those and then

have their other meats as well.

375

:

You know, like chicken, if you're

going to buy chicken, try to get

376

:

organic pasture raised chicken.

377

:

Um, organ meats is another big one.

378

:

I would.

379

:

Really try to work on getting my

younger self to eat organ meats, which

380

:

probably wouldn't be easy, but there are

methods such as, uh, if you're cooking

381

:

ground beef, you can actually take a

little bit of liver and chop it up.

382

:

Uh, very fine and add it in with

the ground beef that actually

383

:

covers it up pretty well.

384

:

Especially if it's a chicken liver.

385

:

I found chicken liver has a

little bit of a more mild flavor.

386

:

Uh, beef liver is great as well, but

sometimes it can be a little strong.

387

:

Um, so you can really just add as much

as you want to the point where there's

388

:

hopefully no real flavor from the liver.

389

:

Uh, but yeah, having things like liver.

390

:

Uh, heart would be good as well.

391

:

Um, people even eat kidneys.

392

:

I've heard that kidneys do

have a bit of a strong flavor.

393

:

Uh, which would make sense, but

truthfully, these are meats that are going

394

:

to be very, very beneficial for the body.

395

:

And also you don't have

to eat a ton of them.

396

:

Uh, if you look at an animal.

397

:

You have way more muscle meat on an

animal than you do of the organ meats.

398

:

So the organ meats would have been

consumed in less lesser proportions

399

:

than the actual muscle meat, just

because there wasn't as much of them.

400

:

Uh, but that is in my opinion, probably

why they're so nutrient dense, you

401

:

don't need as much of them for liver.

402

:

For example, you only really need to

have a good small portion of liver maybe

403

:

once or twice a week, then you're good.

404

:

I mean, you're going to have so much.

405

:

Uh, high levels of vitamin a,

especially that's huge and liver.

406

:

Uh, but you're just going to have a ton of

nutrients packed into these Oregon meats.

407

:

So try to work them in every now

and again is going to be a benefit.

408

:

And then on top of all of those, I

would also add in fermented foods,

409

:

things like kimchi, sauerkraut.

410

:

Pickled foods.

411

:

These are all going to be

very beneficial for the gut.

412

:

You're going to get all the good

probiotics coming in from there as well.

413

:

Some prebiotic fiber, uh, it's just

honestly, something that we have

414

:

been doing for a very long time as a

civilization is fermenting our foods.

415

:

Not only to make them last longer,

but also because there is benefit.

416

:

Uh, in consuming them.

417

:

So adding in real food.

418

:

So that was the first topic is food.

419

:

We gotta, we gotta start there

if we're looking into our health.

420

:

Um, I think it's one of

the most important things.

421

:

And it's, like I said, it's

something that we do all the time.

422

:

Many of us do it more than, you know,

We eat more food than we really should.

423

:

And we all the time, uh, so really

understanding what we should be

424

:

eating is going to be important.

425

:

Um, also there's a topic I'm not

going to get into, but that would

426

:

be the times in which we eat.

427

:

So just as a general rule of

thumb, Try not to eat an hour.

428

:

Uh, Uh, sorry, an hour after

waking and then try not to eat.

429

:

At least one or two hours

before going to bed.

430

:

But I'm just going to

leave that one there.

431

:

And then the second topic we're

going to move into is exercise.

432

:

So exercise is actually something I had

a ton of as a kid, which is awesome.

433

:

Uh, I was in a lot of sports growing

up, so I definitely was not lacking

434

:

in the movement area of my life.

435

:

Now.

436

:

I will say it's probably the one

thing that really helped me out was

437

:

the fact that I was moving so much

because I definitely was not eating.

438

:

Uh, very healthy foods when I was young

and that's not my parents' fault at all.

439

:

My mom definitely tried to

cook a lot of veggies and get

440

:

me to eat them, but I get it.

441

:

Kids can be picky.

442

:

So exercise is one of the best

things I think I had growing up.

443

:

And there's so many reasons why it's

important for us to move our body.

444

:

So for example, when we move our

body in any form of exercise, I don't

445

:

care what kind of exercise it is.

446

:

I don't care if you're at a gym or if

you're playing a sport or if you're

447

:

actually even just cleaning your house.

448

:

Moving will literally move your

lymphatic system, which your

449

:

lymphatic system requires physical

movement for it to be moved.

450

:

If you are not moving your lymphatic

system is essentially not moving at

451

:

the proper rate that it's supposed to.

452

:

And for those of you who don't

know, the lymphatic system does a

453

:

lot of different things, but one of

the really big ones is it is very

454

:

important for your immune system.

455

:

And it can build up with toxins.

456

:

So we definitely want to make sure

that we aren't getting exercise

457

:

to move our lymphatic system.

458

:

The other thing is going to be that.

459

:

Exercise is incredible for your heart

health and your respiratory health.

460

:

Um, I think that's something most

people already know, but it just is

461

:

worth reiterating, uh, yeah, her.

462

:

Heart health and respiratory

health is so incredibly important.

463

:

And when you get out and get that heart

rate up and get your blood pumping, that

464

:

is going to really benefit your heart

and your respiratory system, it can

465

:

also help with your digestive system.

466

:

So when you get out and get moving.

467

:

Especially for people who tend to

be a little bit more on this side

468

:

of constipation, this is going

to help get everything moving.

469

:

So when you move, you get

everything else in your body.

470

:

Moving.

471

:

Uh, it can also benefit your brain.

472

:

Uh, I can help out with things

like anxiety and depression.

473

:

And it was going to obviously

maintain and build your muscles,

474

:

which many people actually would.

475

:

Regard your muscular system

as a sign of longevity.

476

:

So, uh, as we get older, of course,

you know, we don't move around as much.

477

:

We start to lose a lot of the muscle

that we once had and then people

478

:

are falling or they're not able

to get up or whatever it may be.

479

:

We do not have that same month

muscle density, which can play

480

:

a huge role in terms of our

longevity and how long we live.

481

:

So.

482

:

Movement aside from just

making you look good.

483

:

Does a lot of other great things

for the body and it is absolutely.

484

:

Something I would include in what I would

tell my younger self to start doing.

485

:

So the first one was food.

486

:

Second one was exercise.

487

:

And the third one, if you've

listened to this show, many times,

488

:

you already know where I'm headed

with this and that is sleep.

489

:

Sleep.

490

:

Is literally one of the most

potent medicines that our body has.

491

:

So when I was younger, I definitely.

492

:

Did not take sleep very seriously.

493

:

I never had really an issue with sleeping.

494

:

I actually always slept pretty well.

495

:

But I never prioritized it.

496

:

Right.

497

:

So I was staying up late.

498

:

I had weird schedule.

499

:

Sometimes I would, you know,

wake up later or wake up earlier

500

:

and go to bed late, you know?

501

:

And I never was just really prioritizing

it because I never really thought

502

:

of how important sleep actually is.

503

:

But when you think about it, What did

doctors tell you to do when you're sick?

504

:

They tell you probably

to drink a lot of fluids.

505

:

And to go get a lot of sleep.

506

:

And the reason they're doing that is

because when you go to sleep, your

507

:

body enters into a state of rest

and repair where your body literally

508

:

that your entire body benefits from

this process of rest and repair.

509

:

So when you go to sleep, It is

like medicine for your entire body,

510

:

literally everything from your.

511

:

Immune system to your brain, to your

muscles, sleep is going to benefit

512

:

every single portion of your body.

513

:

It is truly a medicine and it

needs to be treated as such, right?

514

:

I mean, I used to look at sleep as

something I had to do, as opposed

515

:

to something I can do for my health.

516

:

It is so beneficial.

517

:

And for those of you, whoever, uh, you

know, have been sick and then you go and

518

:

you get just an incredible night's rest.

519

:

Maybe you sleep over eight hours.

520

:

Maybe sleep 10 hours and you

wake up and it's like, you just

521

:

feel like a brand new person.

522

:

So.

523

:

Really trying to prioritize our

sleep is going to be so important.

524

:

And for those of you who haven't

listened to my episode on sleep,

525

:

go ahead and check it out.

526

:

Um, I talk about a guy who did not

sleep for 11 days straight and the

527

:

effects of it were really, really wild.

528

:

So go ahead and check that

out, but very quickly.

529

:

Uh, getting a bad night of sleep can

lead to you being slightly insulin

530

:

resistant, lower your cognitive functions,

meaning you're just not as smart.

531

:

Uh, poor recovery for your muscles

or injuries that you might have.

532

:

And also just not feeling at your

best level that next day, and being

533

:

able to capitalize on your day, right?

534

:

If you are going into your day

at 70% of what you could be,

535

:

people pick up on that, right?

536

:

When you're out there, maybe in your

job, and you're at 70%, as opposed

537

:

to a hundred percent, it's going to

show in your performance and you're

538

:

just not going to be performing

at your top level, which for me.

539

:

Uh, as I've gotten older, I definitely

have really started noticing this.

540

:

And it's a, you know, it's

really beneficial when you

541

:

can be at a hundred percent.

542

:

Every single day, and that really

truly starts with your sleep.

543

:

So.

544

:

Trying to really prioritize

our sleep is going to be huge.

545

:

Um, I have.

546

:

Many episodes on sleep, where I talk about

how to get good sleep, but essentially

547

:

just make sure that you're in a dark room.

548

:

Try to eliminate a lot of the

blue lights close to nighttime.

549

:

Don't eat too close to bedtime.

550

:

Like I said, at least like one

to two hours before bedtime.

551

:

Stop eating.

552

:

Um, you can take a hot shower, or if

you have a sauna go into that before

553

:

bedtime, that's going to help you

to drop your core body temperature.

554

:

And then when you wake up in the morning,

try to get some sunlight within the

555

:

first, like 10 minutes of your day, go

outside, get some sunlight on your skin.

556

:

And the ambient light will

naturally enter into your eyes.

557

:

And this is going to help

set the circadian rhythm.

558

:

So those are going to be the three things

focusing on food, exercise and sleep.

559

:

Those are the three really big things.

560

:

Now I did mention there was one

thing that I left out and that

561

:

is having healthy relationships.

562

:

I'm not going to go too deep

on this one, but it really

563

:

does need to be mentioned that.

564

:

The quality of our relationships in

our life and our social aspect, you

565

:

know, the social aspect of life plays

a massive role in how long we live.

566

:

So making sure you have

really good friends and you're

567

:

fostering those relationships,

you're spending time with them.

568

:

Is very important.

569

:

So make sure you're

doing that as well now.

570

:

At the end of each show.

571

:

I love to give a little recap as

well as some actionable steps.

572

:

So I'm going to go ahead and break it

down very quickly here so that you can

573

:

walk away from this episode and apply the

knowledge from this episode to your life.

574

:

And I'm just going to try to give

it to you in a very concise way.

575

:

So first off.

576

:

The three things I would be

focusing on are our foods, our

577

:

exercise, and our sleep in terms

of food, what you should be doing.

578

:

I don't care.

579

:

What diet you choose.

580

:

Just pick one and go for it.

581

:

Whatever one resonates with you and

whatever one feels good for you.

582

:

Make sure you're focusing on healthy

whole foods, fruits, vegetables.

583

:

Uh, if you are eating meats, then making

sure they're very high quality meats

584

:

and trying to include some seafood in

there is going to be very beneficial.

585

:

Number two is going to be the exercise.

586

:

I don't care.

587

:

What kind of exercise you do?

588

:

Just do some exercise.

589

:

Go walk, go run, go lift some

weights, go clean your house.

590

:

Go clean your car.

591

:

Uh, go play a sport with

someone play some pickleball.

592

:

I know that thing has been super

popular here recently, but really

593

:

I truly don't care what it is.

594

:

You can find a movement in

so many different forms.

595

:

Um, just basically do not be

sitting down on the couch though

596

:

up, go get up and move around.

597

:

That is all I'm asking you to do.

598

:

And if you can do 30

minutes of that a day.

599

:

You are literally going to be

above the average person in the

600

:

United States in terms of movement.

601

:

So 30 minutes a day for at least five days

a week, that is going to be incredible.

602

:

And then number three

is going to be sleep.

603

:

Sleep is like I said, one of the most

potent medicines that we have for

604

:

our bodies and making sure that we're

getting enough sleep and also getting

605

:

good quality sleep is going to be key.

606

:

So doing things like not looking at

your phone or TV too close to nighttime,

607

:

maybe just try reading a book.

608

:

Uh, if you have a lamp, try to have

a low lamp close to the ground.

609

:

Uh, that type of light is a little bit

better to have close to the ground as

610

:

opposed to high up like on a ceiling.

611

:

Uh, also making sure that we are

getting into a sauna or a hot bath

612

:

at night or a hot shower at night.

613

:

Uh, this is going to help us to

drop our core body temperatures.

614

:

Yes.

615

:

Drop our core body.

616

:

Temperatures not raise it because

your body, when you get hot, it

617

:

will try to cool itself down.

618

:

So when you get out of that

sauna or that shower, your body

619

:

temperature will continue to try

to drop, which is going to help.

620

:

Uh, initiate sleep.

621

:

So doing something that is going

to get you hot, and then that

622

:

way you can get into bed and

hopefully get into a restful sleep.

623

:

Uh, and then trying to keep

your room cool is going to be

624

:

another good thing you can do.

625

:

And when you wake up in the morning,

make sure you get some sunlight on your

626

:

skin and ambient light in your eyes.

627

:

So that just basically means

getting outside within the first

628

:

10 to 15 minutes of waking up to

help set your circadian rhythm.

629

:

Uh, what else?

630

:

And you know what, also, if you

haven't tried this before, try

631

:

a little bit of mouth taping.

632

:

When you sleep, this can also improve

your sleep by not breathing out of your

633

:

mouth, but rather through your nose,

this is going to really help so much.

634

:

And I actually have been doing this a lot

here recently and noticed the difference.

635

:

My sleep has been really, really

good when I take my mouth.

636

:

I know it sounds weird, but give it a try.

637

:

Okay.

638

:

And that is going to do it for today.

639

:

I hope you guys enjoyed that.

640

:

So those were the three things.

641

:

Hopefully you can take a few

of those things and implement

642

:

them into your life today.

643

:

But really, I just want him to cut

through all the jargon with people.

644

:

Telling you to do one thing and then

go do another, uh, really I think

645

:

some of the most important health

practices are the most basic things.

646

:

We just actually have to

stick to them and do them.

647

:

Uh, of course it's easier, more convenient

and it maybe even tastes better.

648

:

Uh, to just run through a fast food

drive-through, but when you go home

649

:

and you cook high quality foods,

which by the way, you can also

650

:

make, tastes really, really good.

651

:

Uh, that is going to be so much

more beneficial for our bodies.

652

:

And I know it might take a little

bit more time and a little more

653

:

effort, but the reward is going

to be incredibly beneficial.

654

:

So.

655

:

I know it might be not

the sexy thing to do.

656

:

Uh, but it is definitely the better thing.

657

:

So hopefully you found some benefit in

today's episode and you can take some

658

:

of these tips that I provide here in a.

659

:

Apply them to your life today.

660

:

That is the goal of this, uh, of not

only this episode, but this entire

661

:

show is to provide you with health

knowledge that you can actually

662

:

utilize and apply to your life.

663

:

That is my goal here with

all of these episodes.

664

:

And if you found any benefit in this

show, please, it only takes about

665

:

a minute or maybe even less to go

ahead and leave a rating or review.

666

:

Uh, you can leave a rating anywhere

and a review on apple podcast.

667

:

That really just helps people

find this show so much easier.

668

:

It helps to spread this message.

669

:

And also, I love to see the comments.

670

:

Um, or the reviews I love to read

those really appreciate it, but

671

:

truly it means the world to me.

672

:

And I would be super appreciative

of you if you all did that.

673

:

And as well, please share this with a

friend, family, or loved one that could

674

:

benefit from this episode or this show.

675

:

You can literally send it through the.

676

:

Podcast app that you're listening to.

677

:

Uh, it's pretty simple to do so now.

678

:

And if you want to go one step

further, which I'll love you so much

679

:

for doing this is go ahead and post

this on your Instagram or whatever

680

:

social media that you are using.

681

:

I personally am mainly just on Instagram.

682

:

So if you do post on there, please tag

me and I will be sure to reshare that,

683

:

so anyways, I hope you guys

have a great rest of your day.

684

:

I hope you receive benefit from this show.

685

:

And please feel free to reach out

if you have any questions or you

686

:

want to hear more about something

on this show, please reach out.

687

:

I love to hear from all of you.

688

:

And until then you guys already

know what the motto of the show is.

689

:

It's do everything with good intentions

and connect to your elements.

690

:

Y'all I hope you have a

beautiful rest of your day.

691

:

Thank you so much.

692

:

And I'll see you next week.

693

:

Peace.

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About the Podcast

Elemental Evan
Health and Wellness
The Elemental Evan Show, takes an easy and fun approach to health and wellness, making in-depth health topics easy to digest. Focusing on health from an integrative perspective, this show incorporates all areas of health from diets, to relationships, to healthy mentalities. Certified Universal Yoga practitioner and IIN Health Coach, Evan combines holistic health practices with scientific data to bring you fun and interesting episodes. You'll finish each episode feeling empowered to make changes in your life that can both add years to your life and life to your years. Follow along as we cover every health topic you can think of as Evan shows just how connected everything is, both inside your body and in your external environment.

About your host

Profile picture for Evan Roberts

Evan Roberts

Welcome to the Elemental Evan show. My name is Evan Roberts and I'm a certified IIN Health Coach and Yoga Teacher. I love taking a whole approach to health as everything is connected. When you treat one issue in the body, you'll inevitably treat other issues in the body which is why I try to look at things from a big picture perspective. Through this show I'll be bringing you information packed episodes on tangible ways to improve your overall health and wellness. I hope you walk away from each episode feeling empowered and renewed to take on the day and take control of your health!

Thank you so much for taking the time to listen and grow with me.

With Gratitude
-Evan Roberts