We are so used to always having something to eat on hand. Snacking quickly, buying something on the go, or just reaching for something sweet due to stress. But our body also needs the feeling of starvation from time to time. This strengthens its own defense mechanism.
Our tip, step by step move your breakfast back and your dinner a bit forward, so that at some point you are at the point of not eating for up to 14-16 hours.
2. sleep routine
Our body must be able to regenerate. In our mid-20s, we can sometimes pull all-nighters and get by on just a few hours of sleep on some nice weekends. Already there we go to our resources, but, what would life be without such special moments. Sleep should still be your focus at some point, as it is the time when your body can best regenerate.
At least during the week, get into a routine where you always go to bed at about the same time. Treat yourself to a tea made from bitter herbs 2 hours before to promote detoxification and digestive processes during the night. A 5-minute sleep meditation will help not only your mind but also your body to calm down.
Unfortunately, the fact is that food, even fruits and vegetables do not always provide us with what our body needs. Breeding, storage and processing have the consequence that less nutrients are contained than should be. Fish is more contaminated with heavy metals than with healthy omega-3 fatty acids, and anyone who believes that eating meat (except for self-hunted game) sufficiently fills his B12 household must unfortunately be disappointed here.
Therefore, a very conscious supplementation with Omega 3, B vitamins (incl. B12) and vitamin D + K2 is an important component to supply our body sufficiently. A corresponding article on what to consider when supplementing and why it can also have a negative effect, you will learn next week in our article.
I would like to deliberately avoid the word sport here, as it is a red rag for many.
The saying “You need to exercise more” haunts most people’s minds and triggers an uneasy feeling rather than motivating. Therefore, let us integrate movement into our lives. 20 – 30 minutes a day are quite sufficient. A good start would be a quick walk to work, or a tour on the bike, a short mini workout in front of the TV, or deliberately walking the stairs at home or in the office 2 – 3 times a day up to the 3rd floor and back. See what fits for you and increase it slowly. The important thing here is the daily routine.
5. avoid sugar
Sugar not only doesn’t give us nutrients, sugar actually robs us of them. Next to sports, this is one of the things we find most difficult. If you’re wondering why that is, here’s the answer. Sugar has a similar effect to cocaine. It provides an immense dopamine release, but only with a short effect.
A strong counterpart are bitter substances. They reduce the desire for sweets. Bitter tea and 80% chocolate (rich in polyphenols – more on this in an upcoming article) ****can work wonders here. You will not like this change at first, but after 1-2 weeks it will change. Also be careful not to fall into hunger traps too much during the day, especially during stressful periods.