25 Health Tips for 25 Years.pdf

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25 Health Tips for 25 Years
Analysis by
Dr. Joseph Mercola
Fact Checked
August 10, 2022
STORY AT-A-GLANCE
To commemorate 25 years of offering the most up-to-date health information available, I
summarize 25 of my favorite health tips
To optimize your metabolic exibility, consider implementing time-restricted eating and
strength training. Blood ow restriction (BFR) training is an excellent method that can
provide maximum bene ts without the risk of injury from using heavy weights. Standing
and walking as much as possible are also important
Dietary tips that can help optimize your health include eliminating seed oils, eating
enough animal protein, proper hydration and incorporating supplements like molecular
hydrogen, collagen, enzymes, glycine, B vitamins, quercetin, choline and CBD oil as
needed
Lifestyle factors with bene cial impacts on health include sun exposure, sauna therapy
and getting su cient amounts of sleep
Factors with detrimental impacts on health that need to be addressed include
electromagnetic eld (EMF) exposure, LED lighting, toxic emissions from nonstick
cookware, high blood pressure and high iron
To commemorate 25 years of offering the most up-to-date health information available,
here's a summary list of 25 of my favorite health tips.
No. 1 — Time-Restricted Eating (TRE) for Metabolic Flexibility
Over 90% of people eat more than 12 hours a day, which is a recipe for metabolic
disaster. Eating all your meals within a six- to eight-hour window each day is one of the
most powerfully effective ways I've found to normalize your insulin/leptin sensitivity,
which is a root cause of most chronic diseases.
A number of different intermittent fasting regimes have sprung up — some of which are
more extreme than others — but all are based on the premise that you need periods of
fasting, for 16 to 22 hours a day. As noted in the paper "A Time to Fast," published in the
November 2018 issue of Science:
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"Adjustment of meal size and frequency have emerged as powerful tools to
ameliorate and postpone the onset of disease and delay aging, whereas periods
of fasting, with or without energy intake, can have profound health bene ts.
The underlying physiological processes involve periodic shifts of metabolic fuel
sources, promotion of repair mechanisms, and the optimization of energy
utilization for cellular and organismal health … In general, both prolonged
reduction in daily caloric intake and periodic fasting cycles have the power to
delay the onset of disease and increase longevity."
I go into far more details in "The
Science of Time-Restricted Eating,
" posted July 4,
2022.
No. 2 — Eliminate Seed Oils From Your Diet
One of the simplest yet perhaps most impactful dietary changes you can make is to
eliminate seed oils from your diet. Omega-6 linoleic acid (LA) is, I believe, a primary
contributor to nearly all chronic diseases, because when consumed in excessive
amounts, LA acts as a metabolic poison that radically limits mitochondrial function and
your ability to produce cellular energy.
Polyunsaturated fats such as LA are highly susceptible to oxidation, and as the fat
oxidizes, it breaks down into harmful subcomponents such as advanced lipid oxidation
end products (ALES) and oxidized LA metabolites (OXLAMs). These ALES and OXLAMs
are what cause most of the damage.
While excess sugar is certainly bad for your health, it doesn't cause a fraction of the
oxidative damage that LA does. Industrial seed oils or vegetable oils are a primary
source of LA, but even food sources hailed for their health bene ts contain it, such as
olive oil and conventionally raised chicken and pork, both of which are fed LA-rich
grains. To avoid these harmful oils:
Don't cook with them
Avoid store-bought processed foods and condiments
Avoid fast food and regular restaurant food
Avoid chicken, pork and olive oil and limit seeds and nuts as all, with the exception
of macadamia nuts, are loaded with LA
Don't eat fake meat products like Impossible Burger — all of the fats in these meat
substitutes come from seed oils
For cooking, use the oils in green in the chart below. The best way to ensure your LA
intake is within the safe range is to use a nutritional calculator such as
Cronometer.
Once you've entered the food for the day, go to the "Lipid" section on the lower left side
of the Cronometer app. To nd out how much LA is in your diet for that day, just note
how many grams of omega-6 is present. About 90% of the omega-6 you eat is LA.
No. 3 — Blood Flow Restriction (BFR) Training
This section is not that long, as I am running a full 30-page BFR article August 12, 2022,
so I will just provide the highlights here. Contrary to popular belief, resistance training
may actually be more important than aerobic exercise, especially for the elderly, as
maintaining strong muscles plays an important role in quality of life, longevity and
neurological health.
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