FOUR FOR FRIDAY 27: HEALTH
“If you know the art of deep breathing, you have the strength, wisdom and courage of ten tigers.”
– Chinese adage
1. Tip of the week: Gut Health
Gut health has been all the rage lately. But what’s the deal with everyone rushing to buy the newest probiotic and sipping on alfalfa juice? Here’s the thing: your gut might just be the key to your overall health and wellness.
Your gut is home to trillions of microorganisms (your gut microbiome) that do some heavy lifting for your body. They help with digestion, support your immune system, and even regulate your mood.
When your gut isn’t in tip-top shape, you might experience issues like bloating, low energy, irritability, skin flare-ups, or even anxiety. Yep, your gut affects all that!
Why Gut Health is a Big Deal
Supports Your Immune System: Did you know 70% of your immune system lives in your gut? Crazy right?!
Boosts Digestion: A healthy gut ensures smooth digestion and better nutrient absorption.
Improves Mental Health: Your gut produces serotonin, the "feel-good" chemical that impacts your mood.
Reduces Risk of Chronic Diseases: Poor gut health has been linked to diabetes, heart disease, and more.
Easy Tips to Improve Your Gut Health
Eat a Variety of Foods: Pack your plate with fruits, veggies, whole grains, and lean proteins. Foods like bananas, onions, and asparagus are prebiotic superstars that feed the good bacteria in your gut.
Add Probiotics: Yogurt, kefir, sauerkraut, and kimchi are full of live bacteria that help balance your gut.
Drink Plenty of Water: Hydration supports digestion and keeps your gut bacteria happy.
Cut Back on Processed Foods: Sugary and fatty foods can throw your microbiome out of whack.
Manage Stress: Chronic stress harms your gut. Try yoga, meditation, or just take a few deep breaths.
Simple Gut-Friendly Habits to Try
Warm water with lemon: A great way to start your day and wake up your digestive system.
Greek yogurt: My go-to post-meal or late-night snack. It’s tasty and packed with probiotics.
Kimchi or pickled vegetables: A flavorful addition to meals. If sauerkraut isn’t your thing, these are solid alternatives.
Apple cider vinegar: Add a splash to warm water daily or, if you’re feeling bold, take it as a quick shot.
Caring for your gut doesn’t have to be complicated (or involve alfalfa juice). Small changes can make a big difference for your health—and your mood! More info can be found here.
2. Workout of the week
Lower Body: PUSH Workout
Warmup
10–15 minutes to get your body moving and ready.
Main Set (3 Rounds)
Single-Leg Step-Up with One Dumbbell
6 reps per leg.
Focus on a slow, controlled :5 second descent before your foot hits the ground again.
Sled Push
Push for 20 yards. Follow Immediately 6 burpees
Complete 6 sets of pushing to burpees
Auxiliary 1 (3 Rounds)
Single-Leg Extension (Machine)
10 reps per leg.
Single-Leg Leg Press
10 reps per leg.
Auxiliary 2 (3 Rounds)
Smith Machine Heel-Elevated Squats
10 reps.
Box Jumps or Box Jump-Overs
10 reps.
Core Work
Choose 2 core exercises, perform 3 sets of :30 seconds each.
Cool Down
Stretching Routine: Hold each stretch for :30 seconds per side.
Complete 6 different stretches
This workout targets lower body strength and explosiveness while integrating core and flexibility. Push hard during the main sets, stay controlled on the auxiliaries, and give your body the recovery it needs with the cooldown.
3. Supplement of the week: Huel
What is Huel?
I first heard about Huel through the likes of Steven Bartlett and other prominent voices in health and entrepreneurship. Even Russ Cook, aka “The Hardest Geezer,” relied on Huel during his awe-inspiring journey running across Africa, pledging to be fueled by it the entire way.
So, what is Huel?
Huel, short for "Human Fuel," is a complete nutrition supplement designed to give you everything your body needs in one simple meal. It comes as a powder you mix with water or milk, creating a shake packed with:
Balanced macros: carbs, protein, and fats.
26 essential vitamins and minerals.
Fiber and omega-3 & -6 fatty acids.
Huel is entirely plant-based, making it perfect for vegans or anyone looking for a sustainable and eco-friendly alternative.
It’s ideal for those with busy lifestyles who want to stay healthy on the go without sacrificing nutrition and quality ingredients. Whether you’re replacing a meal, supplementing your diet, or just need a grab-and-go option, Huel makes staying fueled easy, efficient, and nutritious. Want more info on their products? Click here.
(I am not sponsored by this product… unfortunately.)
4. Mindfulness of the week
Mindfulness: A Buzzword Worth the Hype
Speaking of trendy buzzwords, here’s one I can actually get behind—unlike some of the ones high schoolers fill me in on these days. Let me break down what mindfulness may mean and share an exercise I’ve been practicing for years.
What is mindfulness?
One definition may say that: “It’s the practice of being fully present in the moment—aware of your thoughts, feelings, and surroundings without judgment.” It’s about slowing down and focusing on what’s happening right now, rather than getting stuck in the past or the future.
My Exercise of Choice: Noticing Stream
Here’s how it works:
Start by grounding yourself and noticing what’s happening in the present moment.
For example: I hear the keyboard clicking.
From there, let your awareness drift naturally to the next thought, feeling, or sensation that arises.
I feel my gut churning from this warm tea with apple cider vinegar.
I notice the stretch in my lower back from the lack of support as I sit on this couch writing this blog.
I hear faint music playing in the background from one of my neighbors.
Continue this for 3–5 minutes, simply noticing where your mind goes and what comes up without judgment.
Why This Exercise Is Helpful
This practice trains your mind to focus on what is alive and present in the moment. Wise elders often say:
"Anxiety exists in the future. Depression exists in the past. The present is all we have control over."
By practicing mindfulness, you’re building the skill of awareness—much like strengthening a muscle. And awareness is the first step in reclaiming the reins of the present moment.
Give It a Try
Set a timer for 3–5 minutes and practice noticing without judging. If it feels tough, that’s okay—growth often comes from challenge. As they say, “What’s difficult today may be the reason for your growth tomorrow.”
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Disclaimer: These tools are simply options, and what works for one person may not work for everyone. I neither encourage nor discourage their use. Ultimately, the decision of how to use this information rests with you. The information provided regarding the use of supplements is for educational purposes only and should not be construed as medical advice. It is crucial to consult with a qualified healthcare professional before starting any new supplement regimen, particularly if you have pre-existing medical conditions, are pregnant or nursing, or are taking medications. Supplements have the potential to interact with medications or cause adverse effects in certain individuals. Furthermore, the efficacy and safety of supplements can vary based on factors such as dosage, formulation, and individual response. Supplements should be approached with caution and should not be viewed as a substitute for proper medical diagnosis, treatment, or management of health conditions. Statements regarding specific supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always adhere to the instructions provided by the manufacturer and consult a healthcare professional if you have any questions or concerns.
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