Addressing health and wellness, I see that the path is equally about discovery as it is about discipline. For a long period, I aimed for a fit figure without really thinking about the quality of the food I was eating. My whole attention was almost on calories. However, after I was influenced by a friend who is quite dedicated to fitness and health, my perspective started to change. Observing him give food quality top priority over quantity motivated me to begin my investigation and implement some major life adjustments. One of the most shocking discoveries I made was that your diet matters more than how much you consume. We changed to a high-protein diet, took out hydrogenated and seed oils, and drastically limited our consumption of carbohydrates and sweets taken together. Though little at first, these adjustments had a big impact. Not only did my friend clearly change his body image and general health, but I also saw changes in my well-being.
This blog isn't about giving advice; it's about sharing my personal journey. Health is a sensitive issue; what works for me might not work for you. Everybody is unique; therefore, what is advised now might not be so tomorrow, given the continuous flow of fresh research and the changing nature of knowledge. Having said that, I'm excited to share what I've learned, delve into why keeping a healthy body from a young age may have long-term advantages, and talk about the need for muscular strength.
Remember; this is only my experience; find from it what speaks to you.
How Early Health Habits Can Lead to Lifelong Advantages
Maintaining healthy body weight and early-life lifestyle choices may have major long-term effects on health and longevity. Studies show that reaching middle age with an ideal cardiovascular health profile—one that includes normal blood pressure, cholesterol, and blood glucose levels—may considerably lower the risk of cardiovascular disease and improve life expectancy. A normal range of BMI (18.5–24.9) throughout young adulthood, which is often a result of a healthy diet, is one of the strongest markers of preserving cardiovascular health later in life. Early on, consistent physical activity can assist in keeping a healthy cardiovascular system and prevent additional weight gain. Even in individuals with excessive body weight, enough exercise seems to reduce mortality risk, indicating that activity offers advantages beyond only weight control. Although there is always time to adopt healthier behaviors, starting young offers the most benefits.
Finding Balance with Dr. Steven Gundry’s Nutritional Insights
I have been very inspired by Dr. Gundry's approach to nutrition, and now, I am eager to share what I consider to be true about his nutritional philosophy. Remember that nothing works for everyone; the secret to long-term health is to discover what speaks to your body and way of life.
Renowned cardiac surgeon, medical researcher, and author, Dr. Steven Gundry is well-known for his work on the effects of nutrition on health—especially for his support of the lectin-free diet. His research suggests that cutting lectins might improve gut health, lower inflammation, and increase general well-being. For instance, he emphasizes avocados, nuts, and dark chocolate as "superfoods" in his diet because of their high nutrient value and low lectin levels; he advises against foods high in lectins like beans, legumes, and certain vegetables like eggplants and tomatoes.
Although Dr. Gundry's results are convincing, any diet should be flexible. One person may find great success in something inappropriate for another. For example, some people would find they perform better with a more varied diet containing some of those on Gundry's "avoid" list, while others may flourish on a lectin-free diet. It's crucial to listen to your body and make changes based on your personal experience. Start by making small adjustments and observing how your body responds if you're considering incorporating some of Dr. Gundry's ideas. Personalization is key, whether it's adding more of his recommended foods or eliminating those he advises against. Your experience is valid and should guide your dietary choices. The ultimate objective is to strike a balance supporting your well-being and health. Though your road to health is personally yours, Dr. Gundry's observations provide a useful foundation.
The need of Muscular Strength
Even after considering cardiovascular fitness, higher degrees of physical strength may be linked to reduced chances of chronic illness and early mortality. Tests like the bench press and leg press have shown that men with higher physical strength have a 20–30% reduced risk of mortality from all causes and cardiovascular disease, compared to those with lesser strength levels. This protective effect of muscle strength could be valid across various body weights and age ranges. Although the mechanisms behind this association might not be fully clear, muscular power might offer metabolic and functional advantages supporting general health. Additional strength could also assist older people in maintaining mobility and independence, therefore lowering possible dangers related to falls and frailty. Importantly, the benefits of muscular strength may not be tied to overall physical activity levels. This suggests that, in addition to aerobic exercise, incorporating some form of resistance training or strength-building activity could be an ideal strategy for long-term health. Even small increases in strength could yield significant benefits. Strength training may deserve more emphasis on physical activity guidelines and public health recommendations. Combining frequent resistance workouts with cardiovascular exercise might be the greatest way to improve general health and lower death risk as we age.
5 Strategies to Keep you Motivated
Although maintaining motivation on your path of health and wellness might be difficult, implementing specific techniques can assist in keeping you on target.
Set clear and achievable goals: Whether your goals are to maintain your health, increase your strength, or modify your diet, clearly and realistically describe what you want to achieve. Smaller, attainable steps can make larger goals more accessible and help you accomplish them more effectively.
Track your progress: Tracking your progress is a powerful tool in your health and wellness journey. It helps you stay focused and provides a sense of success. Whether you prefer journaling, using applications, or simply reflecting, seeing how far you've come can be a fantastic inspiration.
Stay Curious and keep up with the new studies: Health and wellness are constantly evolving fields of study. Staying curious and keeping up with new studies is key to adapting to these changes. Being attentive to fresh ideas will enable you to improve your strategy and make changes that better fit your circumstances.
Listen to your body: Focus especially on how your body responds to changes in diet, exercise, and lifestyle. Your body is your best guide; if anything seems wrong, it might be time to adjust your approach.
Discover Your "Why": Knowing the underlying causes of your health objectives can inspire you for a lifetime. Maintaining this goal can help you, whether it is for your family, longevity, or enjoyment.
Though inspiration changes, keep your dedication to a better lifestyle by using the correct techniques in place.
Compass Coaching Approach
As we wrap up this exploration of health and wellness, attaining long-term vitality calls for a mix of wise decisions, regular practices, and openness to change as fresh information surfaces. Your path forward is personal and different for each of you, whether your inspiration comes from Dr. Gundry's dietary ideas, from the need to maintain muscle strength, or from the need to maximize your general health. At Compass Coaching, we are here to assist you at every stage of the way, as we know that navigating this road may be difficult. We are providing you with a complimentary 30-minute session meant to provide expert advice and assist you in developing a customized strategy fit for your objectives to achieve your goals. Let's uncover the techniques together that will enable you to lead the most balanced, healthy life possible.
References
Bäckman, E., Johansson, V., Häger, B., Sjöblom, P., & Henriksson, K. G. . (1995). Isometric muscle strength and muscular endurance in normal persons aged between 17 and 70 years. Journal of Rehabilitation Medicine, 27(2), 109-117.
Fontana, L., & Hu, F. B. . (2014). Optimal body weight for health and longevity: bridging basic, clinical, and population research. Aging cell, 13(3), 391-400.
Gooding, H. C., Shay, C. M., Ning, H., Gillman, M. W., Chiuve, S. E., Reis, J. P., ... & Lloyd‐Jones, D. M. (2015). Optimal lifestyle components in young adulthood are associated with maintaining the ideal cardiovascular health profile into middle age. Journal of the American Heart Association, 4(11), e002048.
Gundry, S. R. (2008). Dr. Gundry's Diet Evolution: Turn Off the Genes that are Killing You and Your Waistline. . Harmony.
Martínez-Vizcaíno, V. F.-R.-G.-G.-M.-A.-C. (2024). Physical activity is associated with lower mortality in adults with obesity: a systematic review with meta-analysis. BMC Public Health, 24(1), 1867.
Mathena, L. (2019). The Longevity Paradox: Steven Gundry, MD, author of The Longevity Paradox: How to Die Young at a Ripe Old Age, explains how he boosted patients' lifespan and healthspan by combining conventional medicine with nutritional therapy. Life Extension, N/A.
Ruiz, J. R. (2008). Association between muscular strength and mortality in men: prospective cohort study. . Bmj, 337.
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