NEWSLETTER

April 10 2022

Hello all, and welcome to the latest edition of The Vitality Newsletter. This week I wanted to take a little bit of time talking about hormesis. Hormesis is an adaptive response by cells and organisms to a moderate (usually intermittent) stress. Or in layman’s terms “what doesn’t kill you makes you stronger”. Things like fasting, exercise, and cold/heat exposure are perfect examples of this response. These practices along with other hormetic stressors (when utilized properly) can stimulate powerful cellular pathways that boost our overall health and longevity. Finding hormetic practices to incorporate in your life can help you become more resilient physically and mentally. What will you try to stimulate hormesis?

 

Movement 

Best Injury Prevention Tips

  • Make sure to warm-up and cool down
  • Focus on quality of movement 
  • Choose the right equipment and exercises for you
  • Adjust intensity and frequency of exercise as needed
  • Listen to your body
  • Get proper rest and recovery 
  • Balance your training program
  • Know your medical history

Nutrition

5 Major Benefits of Fasting (24hr + with zero calories)

  1. Stimulates Autophagy (cellular waste removal)
  2. Delays Aging and Activates Longevity Genes (sirtuins)
  3. Improves Metabolic Health (improves blood pressure, blood sugar, inflammatory markers, and cholesterol)  
  4. Weight loss (visceral fat loss)
  5. Disease Prevention (Cancer, Heart disease, Alzheimer’s, etc)

Recovery 

3 Advantages of Nasal Breathing

  1. Filters Air (nose filters dust, pollen, particles that we inhale)
  2. Humidifies Air (nose warms and moisturizes air we inhale)
  3. Nitric Oxide Production (nitric oxide improves blood flow and oxygen circulation)
  4.  

Lifestyle 

Strategies for Creating Healthy Habits

  • Start small, start simple
  • Know your why
  • Reward yourself (appropriately) 
  • Keep the end in mind
  • Write it down
  • Create the right environment
  • Build an accountability system and a support system
  • Make it fun

The Power of Less Leo Babauta

The Drive by Peter Attia

3-Day Fast: I am starting to incorporate a 3-day fast once a quarter to stimulate autophagy and challenge myself mentally. (see other benefits above)

 “Run towards, not from, what scares you and you’ll find often times it’s not worth fearing.”

Scroll to Top