Completed reading a book today called A Statin-Free Life. And inside, it talks about methods to live a healthy life without insulin resistance and chronic inflammation which are the key risk factors for most of today's health problems.
Hence, I want to dive back to the acronym I have always reiterated, as some of the key points were mentioned in this book. After all, these basic fundamentals of our life are almost too obvious but we simply neglect them in our busy lives.
Nutrition
- Three meals a day
- Eat fully and eat slowly
- Include 3 tablespoons of extra virgin olive oil daily
- Eat tree nuts daily
- Eat vegetables
- Oily fish at least three times a week for Omega 3
- AVOID added sugars, high-fructose fruits, packaged carbohydrates, ultra-processed foods
Exercise
- 1-hour exercise 5 days a week
- 50-70% maximum heart rate of intensity
- AVOID sitting or lying down all day
Water
- 2 litres of water a day
- AVOID caffeinated or sugary drinks
Sunlight
- 30 minutes of sun exposure a day
- Apply sunscreen
- AVOID mid-day sunlight
Temperament
- Spend time talking with friends and family
- Have a healthy balance of socialisation and isolation
- AVOID staying in the room using the phone all day long
Air
- Take 10-minute mindful breathing sessions
- Practice conscious nasal breathing
- AVOID indoor air pollutants and
Rest
- Full 8 hours of rest
- Stay consistent 9:30am - 5:30am
- AVOID using the phone before bedtime
Toughness
- Keep it going consistently