Hello and welcome to the second edition of 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
All comments and follow-up questions can be posted directly below, on my Facebook page or emailed to me at zach.griffith1@gmail.com!
Mindset shift I’ve benefited from:
I recently learned an incredible insight from Jimmy Carr, a British-Irish comedian, on the Modern Wisdom Podcast by Chris Williamson. I’ll call this insight ‘The 24-Hour You’ and while it sounds simplistic, it’s actually quite deep if you dig below the surface. Jimmy discusses the criticality of serving yourself and follows this with, “What are you going to do today that ‘you tomorrow’ will appreciate?”
Wow… read that again and let it soak in.
Stated differently, we’re all making dozens of micro-decisions each and every day… how can you leverage these choices so your future self will reap the benefits rather than the detriments? Here’s a real-life example to ponder… is the momentary pleasure of a full chocolate bar right now really worth the excessive calories and energy lull you’ll feel in a couple hours? I digress.
Now think of all the things that you (and I) push off ‘until tomorrow’ on a daily basis; it could be something minor like putting a load of laundry away or starting that new book on your nightstand but maybe it’s something more significant like having a difficult conversation or beginning the exercise regimen your physical therapist recommended months prior. Consider how accomplished you’d feel in this moment had you done what you said you were going to the day(s) prior… now ask yourself what’s stopping you from making it happen today?
I highly recommend that you make a note, whether that be on your phone or tucked away in your brain, of the things you’re consistently putting off. I’ll be candid and say for me it’s been to limit my caffeine intake… especially in the afternoon. I can’t tell you how many days in a row I’ve used the all-too-common excuse of ‘tomorrow I’ll start’ and then crack open a post-lunch caffeinated beverage. This week, I vow to do today what ‘tomorrow me‘ will appreciate… you should join me on this quest. For Chris Williamson, what does the trick is putting a sticky note on his mirror that reads… “What would ‘you tomorrow’ want ‘you today’ to do?”… use this as you see fit.
What I learned this week:
If you follow any health-focused content, you know there’s a tendency to criticize ‘seed oils’ such as canola and sunflower oil for their negative health outcomes – primarily due to their high omega-6 polyunsaturated fat content. These negative outcomes include increased risk of cancer, diabetes, heart disease, obesity and the list goes on. I would be lying if I said I didn’t have this same belief up until a few days ago after listening to a breakdown of the current literature by an expert PhD in Nutritional Sciences, Layne Norton. In this 12ish minute clip posted on his Instagram page (@laynenorton – see video here), Dr. Norton investigates a plethora of human research trials studying the impact of seed oils on health.
In these studies, saturated fat consumption was substituted for polyunsaturated omega-6 fat (seed oils) in a 1:1 ratio. Shockingly, it was discovered that the groups consuming the seed-oil type fat had a net zero effect or even positive improvements on heart disease risk, inflammation, liver fat, LDL cholesterol, and insulin sensitivity. In the clip, Layne states the major factor at play here is the sheer number of calories one consumes and not so much the exact source. Seed oils tend to be where the finger of blame is pointed because in recent years, consumption of seed oils has risen dramatically – thus, overall calories have increased in unison. This isn’t to say that seed oils are particularly healthy, however, it does reveal that there isn’t anything uniquely harmful about seed oils as has been highly advertised.
I’d be remiss not to mention that when given the choice, avocado and olive oil are still healthier options than your traditional seed oils. They have higher heat points making them better for cooking and they are less processed thus leaving them with more vitamins and antioxidants.
Big takeaway: Don’t be frightened by seed oils but when given the choice, avocado and olive oil are better options. It’s important to note that overconsumption of ANY oil can add excessive calories to your diet rather quickly. As always, remember moderation is key… until it comes to Thanksgiving dinner where we can forget about that for a few hours!
Simple action I’m taking for gut health:
If I had a dollar for every time I heard someone complain about their gut health, well… I’d have a lot of dollars. I too have experienced major gut issues in the past that were less than pleasurable. One very simple and practical approach I’ve taken and have noticed extraordinary benefit from, is taking a short 5–15-minute walk following each meal. That may sound goofy but the science behind it checks out. The physical act of moving enhances the ability of our stomach and intestines to process food which helps prevent that terrible bloated feeling after a meal. Beyond just the mechanical benefits of movement on digestion, walking after meals also results in profound benefits on our ability to control blood glucose.
When we consume a meal, especially one that is rich in carbohydrates, our blood sugar level goes up… this is called a postprandial glucose response. A hormone called insulin serves the role of keeping our blood glucose level in check but it often takes time and some individuals, specifically those with Type II diabetes, have difficulty with this process. For all of us, no matter how healthy, moving our bodies and thus contracting our muscles can serve the same role of insulin by promoting glucose uptake in our muscle tissues.
If walking isn’t practical for your schedule, any type of movement works just fine. Heck even standing, fidgeting your leg, or doing air squats has shown to have positive impacts on digestion and blood glucose. If you want a further rundown, check out my previous post on Daily Movement (linked here).
What else?
I’ll be releasing a new HIB post next week on gut health and the consumption of probiotic supplements and fermented foods.
We rolled back the clocks last weekend. If you’re upset about the evenings getting dark earlier, read this article (link) on the benefits of standard time over daylight savings time!
If you enjoy this weekly bite of information, please share it with a coworker, friend, and/or family member!
Do the thing TODAY.
DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.
Excellent! For me, it’s sleep. I know how important sleep is (thank you) but I always say I’ll start going to bed earlier “tomorrow night”. I’m going to establish a “no pass zone” starting tonight!!