Hello and welcome to 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!
What I learned recently:
During my research for my blog post on eggs, I stumbled upon a plethora of studies that investigated the relationship between dietary and blood cholesterol.
There has been a false notion that consuming cholesterol through our diet has a direct implication on increasing blood cholesterol levels; however, it has been discovered that the true finger of blame should instead be directed at excessive saturated fat consumption.
Peter Attia, one of the most renowned physicians focused on longevity, echoes this reality in the short YouTube clip linked here. He provides evidence that only 10-15% of the cholesterol we consume makes it into our circulation and plays a minimal role on blood cholesterol levels.
Highly saturated fat foods, especially those that are processed like deli meats and pastries, are often the cause of high LDL cholesterol levels. Start checking the nutrition label for saturated fat content and understand that the current American Health Association guidelines recommend consuming less than 13g of saturated fat daily based on a 2,000-calorie diet.
Supplement I’m benefiting from: L-Theanine
Although I’m a well-known caffeine enthusiast, there are times when I get those unpleasant jitters following my second cup of joe. While I enjoy the benefits that caffeine provides, the ‘too stimulated’ feeling is often distracting and counterproductive to getting important work done.
These jitters are much less common for those that consume tea rather than coffee due to a natural-occurring amino acid found within tea leaves called L-theanine. L-theanine induces a relaxed state that smooths out the “coffee energy” by impacting neurotransmitter levels in the brain.
In fact, consuming L-theanine alongside caffeine is being studied for its cognitive-enhancing properties and many high-performing individuals are backing these claims based on personal anecdotes. It’s recommended to pair 100-400mg of L-theanine with your first sip of the caffeinated beverage that suits your fancy.
Area of research I’m pondering: Loneliness
During the COVID-19 pandemic, there was a sudden shift from living in unison with others to living socially isolated. This increase in isolation is likely what catapulted a sudden increase in the number of individuals experiencing loneliness. In fact, recent data shows that more than 50% of Americans report feeling lonely on a regular basis.
Talking about loneliness may seem trivial to some but the negative health effects of loneliness are well-established and quite mind-boggling. Research published in a high-quality journal found that the negative health consequences of feeling lonely on a regular basis are similar to those of smoking ~15 cigarettes per day.
Read that again.
This doesn’t mean that you must spend every waking hour in contact with others. As an introvert myself, there’s something to be said about having the ability to spend time alone and enjoy it. However, we were designed as social creatures and need community to thrive. Although some individuals need more than others to fill their ‘social cup’, EVERYONE needs it.
Finding connection is different for everyone but here are a few ideas to get the ball rolling.
Find a volunteer opportunity and make it a consistent habit
Video call a family member or friend who doesn’t live near you weekly
Plan at least one meal/coffee per week with a friend or group of friends
Participate in a group fitness class
Regularly attend a religious gathering
What else?
I’ll be releasing an HIB post next week on the biggest ‘no-no’s’ to avoid in order to maintain a healthy gut.
Welcome to December! Getting daily light exposure is critical even in the winter months. Although natural sunlight is the best option, I’ve benefited from using this artificial light system (link) for that extra push on regulating my circadian rhythm.
No one can do it alone, find your people.
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DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.