6 Tactical Health Hacks To Handle 2021

Join our Hump Day Conversation #3: 6 Tactical Health Hacks! How can we get our bodies to be able to adapt to handle 2021?

Dr. Ben Boudreau:

This is going to be a good one. It’s all based on what you guys asked for last week and we had a great suggestion. We are happy to share some of our tips and tricks with you guys. Clayton, why don’t you introduce today’s topic.

Dr. Clayton Roach:

We are going to talk about the six tactical hacks about health so awhile back. I did a presentation on the six facets of health that we feel are important to stay well. And not looking at health just as a one-dimensional thing. But looking at health as a wheel that everything kind of chimes in. There are many things that go into determining our quality of life and longevity, you are going to have.

Number one we are going to talk about nutrition. The number one not in a particular order. I’m going to start off by talking about intermittent fasting, Ben, and then you can chime in after that.  One of the things I have been doing is called block eating or intermittent fasting. One of the things that we do is when we take on carbohydrates. Our body takes a while to digest glucose give or take 10, 11, 12 hours.

Dr. Roach Continued:

The problem is most of us do not go longer than that before eating more carbs. So what happens our body never runs out of carbohydrates. When you do intermittent fasting, you are going to fast for 14, 16, some people go 17 hours.

Now some of you might be thinking 17 hours how the heck do you do that? Utilize your sleep time so you make your last meal at 6 o’clock. Then, you go from 6 to 6 that’s 12 hours. You add another four hours you are what 6, 7, 8, 9, 10 o’clock you eat breakfast.

So how many of you could push breakfast until 10 o’clock? That is what is called intermittent fasting. Your eating window is from 10 in the morning till 6 at night. That is intermittent fasting and now you are utilizing fat for fuel. Many people lose those 10, 12, 15 pounds very quickly by doing something that is insanely effective. Intermittent fasting a good nugget for you guys. I have been doing it for 10 years.

Dr Ben Boudreau:

That’s huge, that is a great point, Clayton. Intermittent fasting is something that a lot of people are doing now because it is not necessarily a diet. We are not telling you to eat different foods or eliminate anything from your diet. Eat-in certain blocks because it is a great way to burn fat and get more energy from food. I just wanted to add a little tidbit before we move on to our next nugget here. You do not need coffee okay. You have built yourself up to think that you need coffee to function but that is just not true.

Any caffeine after 4 pm is shown to disrupt your normal sleep patterns. It delays the natural release of melatonin. This triggers an acute stress response, increased anxiety, and increased stress reaction. Leading to more increased stress and tight muscles in an overstimulated nervous system.

Dr. Clayton Roach:

It is also a diuretic so yes in terms of dehydration that is key.

Dr. Ben Boudreau:

For sure and only 10 percent of us are nutritionally and environmentally balanced right. Diet plays such a huge role in the brain with behavior and mood issues. It is like food in today’s diet has a high level of omega-6 and very low levels of omega-3s. This leads to depression in some people’s cases. So, they did a study and it was all about how can diet affect your mood.

People in prison who changed their diets to healthier foods saw a 54 percent reduction in crime and violent behaviors. If they added a vitamin to that dietary change they saw a reduction of 80 percent. Stress levels were reduced just by changing their diet. So there’s a lot more to just losing weight or adopting healthier attitudes. It really has an impact on your mood. That was a cool study. So that’s nutrition anything else you want to add?

Dr. Clayton Roach:

We were all in Bridgewater on the weekend to get our meat. It’s 100% grass-fed. They don’t bring it in to feed it grain. One of the reasons that I value that is because of the research. It has been shown that the cows that are grass-fed 100 percent have 7 times more omega-3 than omega-6. The North American diet is now 3 to 1 omega-6 to omega-3 and omega-6 increases inflammation in the body.

Your hemoglobin A1C is what creates the crud in your arteries so increasing your omega-3 super important. And by the way grass-fed meat totally 100 percent you are not going to die of a heart attack from eating grass-fed meat. When they are talking about red meat, you are talking about grain-fed so just wanted to add how important nutrition is and the choices you make. You know people say is it important to eat organic or grass-fed meat and it is all those little choices that make a big difference.

So tactical hack number two, one was nutrition. We are moving on to tactical hack number two and that is about exercise so go ahead and talk about exercise and I will kind of chime in a little bit Ben.

Dr. Ben Boudreau:

The exercise we talked about this last week in our stress topic just the impact that exercising can have on decreasing stress levels. Also, vigorous exercise, which is 70 percent of your vo2 max or higher, three times a week, is as well or better as an antidepressant. Right so if we talk about eliminating certain medications from a long list of medications you know maybe picking up a vigorous exercise or doing some moderate to vigorous-intensity exercises could be beneficial for you in terms of your mood. We also saw 47 percent fewer depression symptoms three times a week for 12 weeks so if you start committing to that three times a week for 12 weeks you could see a huge improvement in your mood.

Dr. Clayton Roach:

Another thing that I always told people is that you know you do not have to take an hour of your day and people will do this crazy thing in January. January 1st and they will commit to a lifestyle that they have not done in the last 20 years and then horribly fail at what they are going to say they are going to do on January 1st. Here is what you need to commit to 30 minutes a day.

If you do not have 30 minutes a day to commit to exercise you do not have a life and you do not value life because 30 minutes a day of walking is all you do. 30 minutes a day reduces your risk of heart disease by 50 percent right and you know these are conditions that we get to control that contribute to our health care costs and you know all those diabetes and stuff like that so commit to 30 minutes a day. That is the golden nugget out of the exercise. It does not have to be an hour of you know jumping jacks and crazy things are going to hurt your knees and you are calling the chiropractor the next day.

Dr. Roach Continued:

Stress, I will touch on stress. So, this is tactical hack number three. We have discussed nutrition, physical activity, and stress reduction. Here is what I am recommending guys, you need to spend every single day 10 minutes, how many? 10 minutes with yourself alone away from these things, away from distraction, away from family especially if they stress you out or friends or people you don’t want to be… away 10 minutes with yourself every single day.

During that 10 minutes maybe have a list of gratitude, do something where you are feeding your brain some positivity, and if you are not doing it 10 minutes a day you need to do it at least 45 minutes per week. Once a week if you are not managing your stress it will own you and one day you will become one of those statistics. People will say oh he looked healthy and I cannot believe he died of a heart attack. Stress is the silent killer. You cannot tell what people are going through so you make sure that you manage it, otherwise, it owns you. That was number three right.

Dr. Ben Boudreau:

Number three was the number three tactical tip number three stress. Tactical point number four which I would like to say is sleeping right. We are always talking about I am never getting enough sleep or what is the proper amount of sleep to get well here’s what it is, so most people are sleep deprived anyway and the quality of our sleep is actually quite poor. Most people are getting less than seven hours of sleep per night when the recommended amount is eight hours per sleep per night right.

The key is to have good sleep hygiene no screens at night the blue light from your phone fixes your pineal gland and inhibits the release of natural melatonin and that is the little gland up in your brain here and it triggers the release of that melatonin which everybody knows melatonin helps you sleep. So, try reading a book before bed instead of looking at your phone also get into bedtime and nighttime routine. It is just as important as your morning power hour to get yourself popped up.

Try to go to sleep within the same hour each night to form your sleep patterns, proper pillows, mattresses like a medium to firm mattress is usually best. As well as make sure that you are washing and cleaning your sheets regularly. I know that I sleep better with clean sheets and I am sure that you guys are home are definitely saying yeah, I have a great sleep either the first night after I wash my sheets or the second night after I wash my sheets.

Dr. Clayton Roach: 

Yeah, especially if they are tucked in properly. You know the bedsheets out of the mattress, and I hate it.

Dr. Ben Boudreau:

Exactly, so guys sleep very important in maintaining those adjustments and your body spends a lot of its time sleeping and that is the time that it spends recovering from all the stresses throughout your day. So that is my nugget.

Dr. Clayton Roach: 

Yeah, that was good. You know what I tell you when you go to bed it is almost like if you are prepping for an activity like physical activity, you’d warm up going to bed you have to kind of prime yourself and get ready for bed, so I always joke around you’re watching CSI Dartmouth. You know probably not the best show for you to watch, it is going to excite you and you are going to have those memories in your brain when you go to fall asleep so probably not the best thing to watch.

And again, one thing to I want to say your room should be very very dark and cool okay so definitely do that. Tactical hack number five we are talking about mental health meditation. So, I want to talk to you, you know many of you talked to me and patients talk to me. Well, Dr. Roach what do you do to stay healthy and so one of the things that I have done is purchased this app called Nucalm so you guys want to write that down n-u-c-a-l-m so I’m going to show you what it looks like just very quickly.

Dr. Roach Continued:

So, this is Nucalm, okay, so it has got four different programs and what it does is utilizes binaural beats which basically beat that will play in both ears and with Nucalm it is the only scientifically proven platform that changes the brainwave. So, there is a program to fall asleep, there is a program to rejuvenate you and it is unreal like I have never been able to quiet my mind for meditation and I have struggled, and I know I need to meditate but it was a struggle for me and a frustration. 

I would spend you know 15 minutes thinking shut up shut up shut up shut up and I never felt I got the benefit of meditating. This is the first time that you know I have been able, and research says that within 20 minutes you are meditating to the same degree that somebody who has meditated over 10 years. So this is used in pro sports athletes, use it so you know maybe gift yourself you know a gift for Christmas it’s called Nucalm n-u-c-a-l-m.

All a matter of I do it a lot in the morning and how you start your morning is how you finish your day right, so I am a firm believer that you need to set the tone in the morning. We will talk about the morning hour of power you know a little later in other episodes, but I think the morning is very very precious.

Dr. Ben Boudreau:

Absolutely morning routine and making sure that you are making the best of your binaural beats. Something that I have investigated myself and I can tell you guys it is something that you will benefit from just setting the tone-setting the peace and your environment. It is number one.

Dr. Clayton Roach: 

FYI you can download binaural beats so b i n a u r a l  binaural beats on YouTube so you don’t have to purchase Nucalm although their patterns are patented and you know they’re known to work lastly we need to get done here so a healthy nervous system is a tactical health tip number six one thing the nervous system does very well is it the only system in our entire body that allows you to adapt to your environment.

There are many things in our environment right now that are bombarding us left, right and center, and if your nervous system is not healthy your body cannot adapt to that. Your body can adapt to like a tire coming at you and you are running, and your pupils dilate and as long as the tiger goes away it’s okay but if your body always feels like there’s a tiger running after you that’s called a chronic stress pattern and your nervous system is okay for a while. But one you need to eliminate some of the environmental stress around you by using some of the tips that we have talked about tonight and then you need to feed your nervous system and there is no better way to do that than with chiropractic. Ben closing thoughts on tonight’s hump day conversations

Dr. Ben Boudreau:  

You are always asking about what are the ways that I can maintain my adjustments keep my adjustments for longer periods of time everyone always asks us about exercise it is true there are exercises that can help but some of us are not ready for those exercises and you know who you are you say yeah, I tried exercises for this and all I did was maybe getting a little bit more pain than I was in before. I was not ready for it so here is what we do to help people who maybe are not ready for exercises right these are different ways for you to promote that nervous system and get it more adaptable and that is how you maintain your adjustments

Dr. Clayton Roach: 

Yeah, and physical activity exercise is just one component as you saw tonight there were six. So, let us review number one, nutrition, number two exercise, number three stress, number four sleep, number five meditation, and number six a healthy nervous system with your chiropractic adjustments. Share this episode I am sure someone you know would like to hear some of those little you know nuggets it is a Christmas gift it’s free, share, hit the bottom button and look us up on YouTube as well.

Dr. Ben Boudreau:

Thank you Dr. Roach I really appreciate you. Hey listen like and share this hump day podcast.