{"href":"http://player.captivate.fm/services/oembed?url=http%3A%2F%2Fplayer.captivate.fm%2Fepisode%2Fcbacf257-7421-43cb-8eaa-8f22cc0ca235","version":"1.0","provider_name":"Captivate.FM","provider_url":"https://www.captivate.fm","width":600,"height":200,"type":"rich","html":"","title":"Healthy Holidays-The Ultimate Guide To Staying On Track Through The Holiday Season","description":"
\nStep 1- Lay a Strong Foundation and Keep it Strong
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\nYou must first establish a strong foundation of health. The cornerstones of optimal health must be established and maintained to optimize physical and emotional wellbeing, build a strong immune system, and maintain a healthy body composition.
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\nWhat are the foundation stones of health?
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\n(This list is not exhaustive)
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\n\u2013 You must maintain an optimized nutrient status \u2013 amino acids, essential fatty acids, vitamins, minerals, other micronutrients, hydration, phytonutrients, calories (note that calories come last for adults)
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\n\u2013 You must prioritize your circadian biology (biological clock system) and get sufficient sleep
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\n\u2013 You must move your body and engage in consistent exercise (preferably strength training).
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\n\u2013 You must balance your overall stress environment so that you maintain a balanced nervous system
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\n\u2013 You must optimize your environment so that it supports your health rather than erodes it
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\nIn addition, attention to the following list will fortify your foundation:
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\n\u2013 Get as much natural light as possible and spend time in nature
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\n\u2013 Charge your electromagnetic battery \u2013 grounding and reduce overall EMF exposure
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\n\u2013 Express a more comprehensive version of you \u2013 hormetic stress exposure:
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\n* heat exposure \u2013 sauna.
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\n* cold exposure.
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\n* fasting (many different types depending upon specific goals)
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\n* optimize your biome \u2013 fiber and fermented foods, play in the dirt, and love on your pet
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\nMaintaining Emotional Wellbeing
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\n\u2013 Mindfulness, especially gratitude practices
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\n\u2013 Morning light exposure and increase overall natural light exposure as much as possible
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\n\u2013 Reduce screen time
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\n\u2013 Optimize your sound and lighting environment
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\n\u2013 Exercise consistently
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\n\u2013 Show yourself some love
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\n\u2013 Spend time in nature
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\n\u2013 Control your breath- proper breathing and calming breaths- more out than in
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\n\u2013 Reduce alcohol intake and don\u2019t rely on caffeine for alertness
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\nSupplements for Emotional Wellbeing
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\n* Omega-3 fatty acids.
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\n* Magnesium L-Threonate.
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\n* Amino acids
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\n* Phospholipids \u2013 phosphatidylserine and phosphatidylcholine
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\n* Adaptogens \u2013 Ashwagandha.
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\n* Kava.
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\n* PharmaGABA
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\n* Theanine
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\n* Reishi mushroom
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\n* Rhodiola rosea
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\n* Cordyceps
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\n* Lion\u2019s mane
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\n* Taurine
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\n* Creatine
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\nHow to Improve and Optimize Body Composition
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\n\u2013 Follow the timing principles of eating
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\n* Do not consum...","thumbnail_width":300,"thumbnail_height":300,"thumbnail_url":"https://artwork.captivate.fm/7462d957-34a0-4711-8d0f-35300b64b703/black-and-white-man-portraits-arts-culture-podcast-cover-1.png"}