Time Restricted Eating

Time-restricted eating is a form of intermittent fasting, aligning eating with the body's circadian rhythms. While there is no consensus on the best fasting duration, many people skip breakfast. Weight loss often comes from caloric restriction but can also cause muscle loss if protein needs aren’t met. Eating breakfast is essential for providing the body with protein to prevent muscle atrophy. Resistance training can help prevent muscle loss, and new research suggests higher protein intake than previously recommended, especially for those lifting weights.

Key points:

• Aim for 1.2g–1.6g of protein per kg of body weight.

• Resistance training can offset muscle loss from fasting.

• Ensure adequate protein intake throughout the day.

  Tips:

  • Stop eating 3 hours before bed.

  • Eat a high-protein breakfast (e.g., eggs, salmon).

  • Use a protein shake before early workouts if needed.

Making Decisions About Food

Amino acids are crucial for metabolic processes, DNA repair, and neurotransmitter production. Without them, your body’s repair systems are compromised. Ensure a balanced intake of nutrients like magnesium, omega-3, folate, zinc, and B vitamins. Grass-fed meat is higher in omega-3s and omega-6s. Focus on adding nutrient-rich foods like leafy greens and clean meat sources instead of simply avoiding unhealthy options.

Key points:

• Essential nutrients aid metabolism and repair.

• Focus on what to include in your diet, not just what to avoid.

• Tips:

  • Prioritise diverse whole foods, such as those in a Paleo diet.

  • Choose grass-fed or low-hormone meat.

Ways To Improve Cognitive Function

Exercise is one of the most effective ways to enhance cognitive function across all age groups. It increases brain-derived neurotrophic factor (BDNF), which is critical for memory and processing speed. Besides exercise, certain foods like blueberries, dark chocolate, and egg yolks support brain health. Omega-3s and multivitamins have also been shown to improve cognition.

Key points:

• Vigorous exercise boosts memory, processing speed, and executive function.

• Foods like blueberries and cocoa support brain function.

• Tips:

  • Short, intense workouts (even 10 minutes) are beneficial.

  • Consume at least 2g of omega-3s daily.

    

Tips For Brain Fog

Brain fog, often caused by blood glucose fluctuations, can be mitigated by controlling meal composition and timing. Avoiding refined carbs and eating protein or fat before carbs can blunt glucose spikes and improve satiety. Smaller, more frequent meals and including omega-3s can also help manage energy levels.

Key points:

• Avoid refined carbs to reduce brain fog.

• Eating order matters—protein before carbs helps control blood sugar.

• Tips:

  • Try exercise snacks 30-60 minutes before or after meals.

  • Eat smaller, more balanced meals.

  • Add omega-3s to meals for better glucose management.

Improving Mood

Exercise is highly effective for improving mood, comparable to antidepressants. Small bursts of exercise, like 1-2 minute movement "snacks," can enhance focus and mood. Deliberate heat exposure, such as sauna use, has been shown to reduce stress and improve mood. Frequent sauna use has a dose-dependent effect on improving health.

Key points:

• Exercise can improve mood and act like an antidepressant.

• Heat exposure, especially in saunas, boosts endorphins and reduces stress.

• Tips:

  • Aim for 20 minutes in the sauna at 174°F, 3 times a week.

  • Try cold exposure (e.g., 20 seconds at 40°F) for mood and motivation.

Designing an Exercise Routine

Consistency is the key to effective exercise. Incorporating high-intensity workouts at least once a week can increase lactate, improving BDNF and VO2 max. The 4×4 protocol is an excellent way to engage in vigorous exercise, and zone 2 exercises (moderate intensity) are also valuable. Even short, daily bouts of vigorous activity (exercise snacks) can have a significant impact on longevity and overall health.

Key points:

• Vigorous, high-intensity exercise boosts heart health and cognitive function.

• Short bursts of daily movement improve longevity and glucose management.

• Tips:

  • Include at least one day of max heart rate training weekly.

  • Try interval walking to mix up the pace during daily routines.

Muscle Mass For Longevity

Maintaining muscle mass is crucial for longevity and preventing disability as you age. Muscle mass begins to decline in your 30s and accelerates after age 70. Resistance training is essential to slow muscle atrophy, and intensity and volume are important factors. Incorporating exercises with longer time under tension (slower reps) and full range of motion can maximize the benefits.

Key points:

• Muscle mass declines with age, increasing the risk of injury.

• Resistance training at high volume and intensity helps maintain muscle.

• Tips:

  • Invest at least 2 hours per week in resistance training.

  • Use slower tempos and full range of motion for better muscle gains.

  • Physical activity can offset poor sleep effects.