REduce Your risk of Type 2 Diabetes

You already know that a diet heavy in ultra-processed food is bad for you.

Now, here’s one more reason to avoid these junk foods -- like packaged desserts, snacks, meats and more that often come jacked up with sugar, preservatives, corn syrup and chemical additives.

They are linked to an increased risk of developing type 2 diabetes.

Scientists report a 17% higher risk of developing the disease for every 10% increase in the amount of someone’s diet made up of ultra-processed foods. That’s from a study published in September in The Lancet Regional Health – Europe.

Eating fewer such foods lowers the risk, too, they reported.

These products often have long lists of ingredients that are impossible to pronounce. They sometimes have colorful branding, with claims of being healthy or nutritious, like “low in fat.”

They tend to be high in calories, too, which could lead to greater body fat, which increases the risk of type 2 diabetes.

You can lower your risk by avoiding too many sugary drinks, processed animal-based foods, and savory snacks like potato chips.

A previous study in JAMA Neurology linked too much junk food to declining brain health.

It’s probably too much to ask most of us to completely avoid ultra-processed food these days. But it is a great idea to try to cut back and eat mindfully, favoring a diet rich in whole, natural foods as much as possible.

Do this and project your longevity

People used to say you could learn about someone’s character by the firmness of a handshake.

Now, research tells us that grip strength can also be an indicator of how long you might live.

And it’s not the only everyday way to get a glimpse into longevity. Studies also say we can learn about our future health by measuring:

• Pushups

• Standing up from sitting on the floor

• Walking speed

First, Grip Strength

Grip strength is a “reliable measurement of overall health,” says WebMD, “even as an indicator of the potential health of you heart and blood vessels.”

It can tell doctors about muscular endurance, power and bone health, and about all-cause mortality and cardiovascular mortality. “As surprising as it may be, research shows a link between grip strength and how well and long you may live.”

Weak hands can mean weakness throughout the body, which indicates poor cardiovascular health – which are all major reasons why you should be exercising regularly.

A separate review of studies showed that for people over 60, grip strength can predict “decline in cognition, mobility, functional status and mortality.”

How Many Push-ups Can You Do?

The answer could be helpful to keeping your heart healthy, according to a study by Harvard and other institutions published by the American Medical Association.

The researchers studied the health of hundreds of men over several years. They didn't set out to examine push-ups. But the data revealed that men who could complete 11 or more went on to have lower risk of heart attack and other cardiovascular problems later in life.

Men who could do 40 push-ups were 96% less likely to develop problems than those who couldn't manage more than 10.

Now, before we put too much weight behind any single study or specific point, it’s worth noting other predictors of longevity – especially now, when the topic is so hot. Everyone wants to not only live longer, but also better.

These all come together to make an undeniable case: If you’re physically capable of performing common tasks as you age, then you’re likely to enjoy a longer, better life.

We have a GREAT TIP for you to help you streamline your schedule…

We have a GREAT TIP for you to help you streamline your schedule.

It’s one of our “musts” when we feel like our to-do list is overflowing.

But here’s our favorite payoff...

If you try it for 1-2 weeks, you’ll notice you have MORE FREE TIME for your non-negotiables (workouts, meal prep, etc.).

It’s called the Eisenhower Matrix — and using it will help you prioritize what you tackle first, and pinpoint items you might be able to cross off your list forever (woohoo!).

Here’s how it works:

→ Take your to-do list and pop each item into a category: Urgent or Not Urgent.

Urgent tasks DEMAND your attention and need to be done ASAP.

How to know if something is urgent: It makes you feel stressed, defensive, rushed, and frazzled.

→ Then, take all of those same tasks and divide them AGAIN into two different categories: Important and Not Important.

Important tasks contribute to your long-term goals and well-being.

But here’s the sneaky thing about “important” tasks… if we keep delaying them, important tasks BECOME urgent.

→ NOW, place each task into this matrix depending on how you classified them:

Urgent/Important

Urgent/Not Important

Important/Not Urgent

Not Important/Not Urgent

After just a few days, you’ll start noticing fewer “urgent” items popping up. It will help you be more PROACTIVE in your life, and less REACTIVE.

And that will help reduce so much stress… and give you MORE time for the things that are truly important to you.

Like your self-care!

Give it a try for a couple of weeks and see for yourself.

If you’re ready to do something different when it comes to your health and fitness... we can help.

Book a discovery call so one of our coaches can help you figure out the best plan to help you look, move, and feel your best!

Committed to your success!

This can change how you feel immediately

Quick — are you sitting up straight right now?

Since we’re talking about moving your body this month, here’s why you may want to check your posture throughout the day (especially if you spend a lot of time sitting!)…

Studies show that your posture can impact:

Your mood

Your focus

Your energy

Your confidence

And posture even affects whether you’re more likely to recall negative or positive memories! (interesting, right?)

So how does this relate to fitness?

Because the whole purpose of working out is to feel better…

And although we normally focus on things like getting in 2-3 great strength and conditioning workouts in...

There are simple things you can do now (like adjusting your posture!) that can have an immediate impact on how you feel 🙌

Again, the goal isn’t just to workout...

It’s to live a happier, healthier life!

But they also start to ENJOY the process and how it makes them feel!

Some other easy adjustments to consider?

1. Sipping more water throughout the day. This can help immediately boost your mood, improve your focus, and even help ease muscle soreness and stiffness.

2. Take a high-quality Omega 3 supplement. Most people don’t get enough good fats from their diet, and taking an Omega 3 supplement each morning may help support better energy levels and a better mood.

3. Take 2 minutes to practice deep breathing every 3 hours. This is a great way to ease yourself into a regular meditation practice without overwhelming yourself, and it can immediately help you relieve some stress and help you refocus.

Simple, right?

Next up, we’ll talk more about how to make everyday activities easier, safer, and less painful — and how to stay strong and flexible for life!

Stay tuned!