Encore: Eat Smart: Quality Foods to Improve Sleep and Reduce Stress
Mark Hyman
Dec 30, 2024
Mindsip insights from this episode:
End day with positivity to enhance mitochondrial activity
Recent research shows that ending the day with more positive emotion is linked to higher mitochondrial activity, directly impacting your cellular energy.
Understand food as biological code to program your health
Food is not just fuel but is code and instructions that program your biology, regulating your microbiome, metabolism, and immune system with every bite.
Prioritize protein and leucine to build muscle for longevity
Muscle mass is the currency of longevity, and it's crucial to consume enough protein with adequate leucine to build and maintain it as you age.
Prioritize deep sleep to cleanse brain plaque and reduce dementia risk
During deep sleep, the brain's glymphatic system activates to wash out debris like amyloid plaque, which is why a lack of sleep is linked to dementia.
Address restless leg syndrome by investigating gut health
Restless leg syndrome has a high correlation with small intestinal bacterial overgrowth (SIBO), possibly due to inflammation or nutrient malabsorption.
Raise ferritin levels above 100 to alleviate restless leg syndrome
For restless leg syndrome, raising ferritin levels to an optimal level of over 100 can be as effective as taking dopamine medications.
Address multiple root causes for effective health solutions
If you are standing on two tacks, removing just one doesn't make you 50% better, highlighting that health issues often have multiple root causes.
Develop uncertainty tolerance as a mental health survival skill
In our volatile world, the ability to be comfortable with not knowing, or 'uncertainty tolerance,' is now a core survival skill for mental health.
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