The Top 5 MosThe Top 5 Most Important & Obvious Markers for Health

8/16/2019 The Top 5 MosThe Top 5 Most Important & Obvious Markers for Health

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The Top 5 Most Important & Obvious Factorsfor Health You Still Are NOT doin

!" Marcus #olford

When it comes to the feld o nutrition and health it seems to be ull omythology, politics and a lot o grey area instead o simply beingstraight orward science and black and white recommendations. Parto the reason or this is not only that much o it really is political butalso studies are not only expensive but can be slanted towards aresearches bias. Since Ancel eysi vilifed saturated at and cholesterolin the !"#$s people have been araid to eat meat, especially baconand anything high in at. %ow we know this has been a completelyalse recommendation and concern as it has been shown that there isno association between saturated at and &'(.iiiii )ust this last week (r.*+ to my surprise admitted he was wrong on the topic o saturatedat.iv

With all the myths and conusion out there want to get back to thebasics and give you a short list o the most important actors e-ectingour health that the vast maority o authorities all agree upon.

$% #ater onsumption' /veryone knows that the body is madeup o mostly water and you will very 0uickly die without it1so drinkyour water2 /vidence has not shown that drinking a ton o water will

improve health

v

, however its clear that dehydration is alwaysdetrimental to health. 3ou can get away with a surprising little amounto water i you are sedentary but hope that4s not my audience, so myrecommendation will be largely exercise specifc as the more yousweat the more 5uids you need. t has been shown that weight loss omore than 67 o body weight during exercise may lead to heat illness,heat exhaustion, and heat strokevi. 8o make up or this loss o 5uid, theathlete should consume $.9 to : ;


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health and longevity. A bad or missed nights sleep makes the ollowingworseB

• mmune unctionvii

• =emoryviii

• n5ammationix

• Workout Cecoveryx

• =oodxi

• &ognitive Dunctionxii

• Weight Eain F risk or (iabetesxiii

• ;iespanxiv

A lack o sleep as you can see literally makes everything in lie worse. 8here is literally no good excuse or continued missed sleep. youhave come to me asking about supplements to increase your exerciseperormance, you should take a step back and reali+e improved sleep

will do way more or your health and perormance then any GlegalHsupplement. %ew research has actually shown something that iscompletely uni0ue to sleep, which is that act that our brain cellsactually shrink allowing our cerebral 5uid to 5ow more easily. 8hisincreased circulation helps clear out toxins while we sleep, which againmakes sleep absolutely critical. 3ou can listen to a short %PC piece onthis topic I httpB


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least some o your day outdoors could save your lie or at minimumraise your overall mood. 8he biggest mechanism is by the productiono vitamin ( via the exposure to sunlight. 'itamin ( is perhaps themost defcient nutrient, especially among northern Americans. tslikely the closest thing to a Super %utrientQ that we have partly

because so many people are defcient but mainly because o all themechanisms its involved in such asB gene expression, hypertension,mood


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their day with sitting, and their physical activity will not bu-er thenegative impact o long bouts o sitting.xxxxi

Summar"B you spend multiple hours sitting per day try the ollowingchangesB

• 8ake Jreaks ? Simply stand up or :min. or more every ! hour.

• Rse a standing (esk ? httpB


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• Avoid ood products that are pretending to be something they4renot GmargarineH

• /at only oods that will eventually rot

• /at oods that have been cooked by a human being

• (on4t ingest oods made in places where everyone is re0uired to

wear a surgical cap• it came rom a plant, eat it i it was made in a plant, don4t

• t4s not ood i it4s called by the same name in every languageGcheetos, Jig =acH

• ts not ood i it arrived through the window o your car

• /at animals that have themselves eaten well

• When you eat real ood, you don4t need rules

Summar"' Rnless you have some kind o uni0ue intolerance orallergy, as long as you eat Ceal DoodQ and cut out ndustrial DoodQ it

doesn4t matter what you call it, it4s a )/CD diet and you will behealthier.


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i httpB

x httpB

xv httpB

xx httpB


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xxii (urant, )ohn. 8he Paleo =aniestoB Ancient Wisdom or ;ielong Nealth. !st ed.%ew 3orkB Narmony, :$!. !$. Print.

xxiii Pollan, =ichael. Dood CulesB An /aters =anual. %ew 3orkB Penguin, :$$".Print.

The Top 5 MosThe Top 5 Most Important & Obvious Markers for Health

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