Name: 三大生物黑客健康和免疫力小貼士｜本-格林菲爾德 (Top 3 Biohacking Tips For Wellness and Immunity | Ben Greenfield)
Uploaded: 2021-01-14T10:41:03.000Z
Duration: 6 min 48 s
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with the trying times that we are in that involved this pesky little Corona virus.

關係子句

I wanted to shoot this quick video for you to give you three things that you can do to improve your overall wellness, your sanity and even your immunity as you navigate this changing universe.

I don't want you to take any of this is as medical advice.

But these are just a few things that I think are are prudent to do.

So Number one is many of us love to exercise.

We love to beat ourselves up, but I would recommend that, especially if you're concerned about your immune system or inflammation or possible exposure that you shift to easier restorative training vs high intensity interval training workouts or heavier weight training.

All of these things produce a state of inflammation, which is great if you're trying to get incredible shape.

But just during this time, it might be useful to avoid things that contribute to the inflammatory state that may mildly suppress your immune system and instead focus on deeply restorative activities.

Some of my favorites are yoga and breath work in a sauna, meditation long walks in the sunshine.

Swimming, hiking, brief bouts of breath work combined with cold immersion, which can actually improve the strength of your immune system, and even for weight training or maintenance of muscle, even building muscle rather than very high intensity workouts doing things like super slow training or even using blood flow.

Restriction bands to do body weight training and build or maintain muscle without producing as much inflammation.

So consider making some slight alterations to your training program and, as research has shown, is also useful If you're in a sleep deprived state instead of doing workouts as one big, long about, try to do little many workouts throughout the day, which is exactly what I've been doing.

I'm starting off the day with yoga in the sauna and a quick cold plunge.

I'm finishing the day with breath work and little bit more sauna and then throwing in some lightweight training or body weight training in the afternoon over on my instagram page this week at instagram dot com slash then Greenfield Fitness.

I'm actually revealing my entire weekly routine that amusing during this time, so that's Number one is.

Just be careful the hard workouts and make some alterations to your training program.

Number two is to actually consider including more of these so called compressed feeding windows or intermittent fasting periods, which can help to clean up cellular junk within your body via a process called cellular atop a Gee but may also help with the immune system.

Just like exercise, overdoing fasting or calorie restriction can actually gelateria slee impact the immune system.

But brief bouts of fasting meaning about 12 to 16 hours for you fellas out there and around 10 to 12 hours for you ladies out there can actually be really beneficial.

So 2 to 3 square meals a day and then when you quit eating at night, tried, await ladies about 10 to 12 hours before eating again and guys about 12 to 16 hours and avoid lots of snacking in between meals.

Two things to ruthlessly eliminate as you choose those meals.

To really maintain yourself in a state of low inflammation would be to be incredibly cognizant of any exposure to vegetable oils.

Okay, because the seed oils can creep in their highly inflammatory, they're not gonna help your immune system at all.

And then what would be called a cellular carbohydrates, which are carbohydrates, have been processed, so a cellular carbohydrate would be like sweet potato yam, millet, amaranth, keen wa et cetera, whereas an a cellular carbohydrate would be processed sugar, something like a white rice.

A very tempting packaged food that has gone through a lot of processing are milling or removal of some of the nutrients from the actual carbohydrates to choose whole food carbohydrates and avoid vegetable oils like the plague.

And combine that with intermittent fasting windows that don't involve Ah lot of snacking in between meals.

I was actually reading a research study today that shows that the key toned bodies that are formed when you're not snacking when you're not constantly faced stuffing can actually helpful in suppressing an inflammatory response and assisting the immune system.

So that's number two and the number three even though the research goes back and forth.

And there's some controversy around the helpfulness of something called the score big acid or vitamin C on helping the immune system.

It's not gonna hurt you if you take a vitamin C supplement or large dose of ascorbic acid.

It might ghost cause, um, bowel difficulties, but it appears that vitamin C has been pretty good antiviral activity.

Now, even if you're not using a high dose vitamin C supplements, I would actually prioritize within your diet when you are eating some very vitamin C rich foods like I'm a huge fan of organic cruciferous vegetables like broccoli and cauliflower, broccoli sprouts for this dark, leafy greens like kale and spinach.

Within reason, they're high in things like obsolete etcetera, but smaller doses of those type of things.

They can also help you to sleep and improve melatonin.

And another research study I was just going through this afternoon shows the combination of melatonin and vitamin C is amazing as far specifically increasing your resistance to this cove at 19.

So kiwis have vitamin C and them in really good amounts and also help you to produce melatonin.

She could have, for example, a couple of kiwis for dessert after dinner and that be an amazing little thing to throw into the mix.

Ah, few of the things to consider would be sweet potatoes, blueberries, pomegranates, tomatoes And if you can get your hands on some really vitamin packed versions of animal meats, particularly organ meats like liver, for example.

Not only is that getting you some immune boosting A and D and E and K, but also a little bit of vitamin C and some minerals as well.

So to summarize, make sure you make some adaptations to your training to make it more deeply restorative.

Make sure you incorporate intermittent fasting windows and avoid snacking such own sugars and vegetable oils, and then finally prioritize intake of vitamin C rich foods.

So I hope this has been helpful were all in this together, and I also, of course, available then Greenfield Fitness stock on to help you.

My book boundless is chockfull, especially Chapter 15 tons more immune boosting tips.

 You can check that out of boundless book dot com and again, I'm releasing tons of tips, workout ideas, et cetera over instagram dot com slash then Greenfield Fitness. 