Bio hack number three – consume enough protein. There are 9 essential amino acids our body needs. These play a critical role in various bodily functions including protein synthesis, tissue repair, muscle growth and maintenance, and hormone synthesis and support. How do we get these amino acids? Through the protein we ingest. All protein breaks down to amino acids, but if we are deficient in any one single of those essential amino acids, the rest of the amino acids convert to glucose and fat. Most of us are not protein deficient, we are amino acid deficient. The general recommendation is to consume one gram of protein per kilogram of body weight. A 4-oz piece of chicken breast contains about 26 grams of protein. A large egg contains about 7 grams of protein. This brings me to bio hack number four - eat whole foods . Most of us overeat because we are deficient in nutrients (not calories). We are overfed and under-nourished. The brain knows when it is fed right and if you eat a highly processed food, it doesn’t trick the brain. So even though you are full and you've taken in the right number of calories, you haven't taken in the right nutrients or the nutrients that you need. The brain sends a message, ”Hey, I still need folate, zinc, magnesium!” Your cells are still “hungry” and then you end up overeating in search of fulfilling your nutrient needs. Studies have found that people who consume a highly processed diet will eat overeat by about 500 calories a day because they're trying to get to the nutrients. That can be up to a pound a week of weight gain! The closer the food is from farm to table is your indicator of a whole food. If it comes in a package or a box, it is processed. Bio hack number five – Sleep well! Nothing else matters if you are not sleeping right. The consequences of prolonged sleep deprivation are not only physiological they are psychological. A lot of the mental illness and emotional ailments that we deal with are exacerbated by sleep deprivation. Our cells and our bodies cannot heal properly without proper sleep. We cannot build muscle nor burn fat while we sleep if we do not have quality sleep. Our brains cannot detoxify properly without it. One of THE best things you can do for greater health and vitality is to develop good sleep hygiene. Create a routine that helps to signal your body that it is time to go to sleep. You can start by dimming your lights after dinner as you are winding down. Set a limit or a time that you will stop scrolling or that you will turn off the tv or computer. Make sure your room is completely dark. Cover your alarm clock light and any other light that is visible, such as on smoke detectors (put a piece of tape over it). Wear a sleep mask
if that is more convenient. No eating and no blue light 2 hours before your designated bedtime so the blood that should be in your brain is not diverted to your gut. Digestion is a highly intensive process on the body.
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