Your belly fat is killing you softly.
Belly fat is not only ugly, making your body shape disproportional, making you look unfit and weak.
Belly fat is also a sign, that your lifestyle is killing you softly and silently.
Belly fat is like an ugly dot at the end of your life sentence.
Or an exclamation sign? Making you notice, that what you are doing is not working!
Belly fat and the size of your waist line, as recent studies show, are a sure indicator of your metabolic ill health, more precisely — you have problems with chronic inflammation levels, your blood sugar and insulin, and oxidative stress. And they are all connected, and one will drive the other. So unless you address your whole lifestyle, making changes to your diet, your activities, you stress levels, stress management and rest — you will cycle from one problem to the other never taking it all under control.
As it turns out your body on a cellular level, chromosomes, DNA and genes level, doesn’t care about you losing weight, making the scale showing a smaller number. What your body, and telomeres (caps at the end of your chromosomes, preventing DNA damage) care about — your metabolic health, how well you metabolize fuel and other substances in your body, that is affected by your food choices, your activity levels, your whole lifestyle , your stress management.
Your lifestyle choices are the key to the quality of your life and longevity. And the connection between your lifestyle choices and your health, fitness and longevity, as we recently discovered, is the length of telomeres, those caps at the end of our chromosomes, that make our cells live longer or shorter lives, defining our cellular health and the quality of absolutely everything we are, we do, we experience. If our cells are sick — we will feel crappy, for sure. I can guarantee you that much.
One of the biggest lifestyle factors, that affects our cellular health through telomeres — our food choices of course!
That’s why by not obeying the laws of healthy eating we get that ugly fat blob in the middle of our designed-to-be-beautiful body!
So how to eat to make our telomeres longer and our cells happier, younger, fitter, stronger for longer?
Simply and intuitively:
Lots of vegetables, especially green, red, purple, yellow and orange — the more color and vibrancy, the better.
Berries and fruits, although you got to watch those simple sugars, that drive one of the 3 biggest belly fat creators — insulin resistance. (The other two are inflammation and oxidative stress).
Omega-3 fatty acids, that you get from fatty fish, mackerel, sardines, anchovies, herring, salmon, from algae and seaweed, from grass-fed pasture-raised meat (Too much of red meat and protein is not a great idea, especially if it’s processed in any way), whole eggs, walnuts, flaxseeds. — Whole food sources are proven to be much superior to even the best supplements, when it comes to Omega-3 fatty acids, DHA and EPA. Fish is much more effective than plants (like 1000 times more).
Whole grains and beans are also recommended — but not refined ones, not in pasta or bread, whole! Not a lot.
Recent people studies show, that consuming coffee even just for a month (4 cups a day), makes our telomeres significantly longer.
That is pretty much what you should eat day in and day out for your cells and telomeres, for your whole body health, and for assassination of your belly fat. Kill it or it’ll kill you! And it’s an accurate assessment.
Guess, what the worst foods are for your cells and telomeres, your DNA, and your healthy, fit, strong, long-living you?
Sugar, processed grains, pasta, rice and other sources of simple carbs, that drive your inflammation, insulin resistance and oxidative stress all together.
Every time you eat a meal with highly refined simple carbs — you kill your cells a bit. And sick cells produce more sick cells. That’s how you age, get fatter and die faster.
By Elizabeth Blackbutn, PhD, Elissa Epel, PhD
(Nobel Prize Winner by the way)
To be continued tomorrow — exercise, stress management, meditation, sunlight, sleep, children and more.
You don’t get healthy and stay healthy.
HEALTH is a DAILY PRACTICE. One bite at a time.
Daily Bite of Health
LIVE LONGER — KILL YOUR BELLY FAT — QUIT SUGAR AND GRAINS.
And here is an extra Bite of Health.
Why you should listen (to learn) –
“Freedom is not giving a f*ck.”
— Dorian Yates
Dorian Yates (@dorian_yates) is a six-time Mr. Olympia who took the extreme sport of bodybuilding to a new level. He’s one of my adolescent heroes whose innovations in training influenced what I later put into The 4-Hour Body (e.g., Occam’s protocol).
In this particular conversation, we dig into all sorts of topics that I’ve been dying to ask Dorian since I was a teenager. We discuss specific workouts, how he warms up, the realities of PEDs, common mistakes, his relationship to pain, self-talk when setting records (or bouncing back), his favorite books, and much more. We don’t dodge controversy and get into plenty of details.