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

Introduction to Tactical Health Hacks	00:06-01:09
Nutrition	01:10-06:23
Exercise	06:24-08:18
Managing Stress	08:19-09:38
Sleep	09:39-12:14
Meditation	12:15-14:44
Nervous System	14:45-15:39
What To Do If You’re Not Ready	15:40-16:18
Recap of 6 Tactical Health Hacks	16:19-17:57

Dr Ben Boudreau: [00:00:03] It’s going to be a good one. Yeah, this is all based on what you guys asked for last week and we had a great situation. And so we’re happy to share some of our tips and tricks with you guys on Clayton. Why don’t you introduce today’s topic?

Dr Clayton Roach: [00:00:19] Yeah, so we’re going to talk about the six tactical hacks about helth. So a while back, I did a presentation on the six facets of hell that we feel are important to to stay well, to recover 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. And there’s many things that go into determining how good of a quality of life and the longevity you’re going to have. And we’re going to touch on those tonight in terms of what we feel are the most important things and then give you a little nugget or two on each of those things. Cool, so let’s start number one, we’re going to talk about nutrition, so the number one, not in particular order, but the first one we’re going to talk about in terms of a tactical haak is nutrition. So I’m going to start off I’m going to start off by talking about intermittent fasting then and then you can kind of chime in after that. One of the things that I’ve been doing over the last 10 years is called block eating or intermittent fasting. So one of the things that we do is when we take on carbohydrates, which a lot of us do, and especially during the holidays, our body takes a while to digest glucose, give or take, 10, 11, 12 hours.

Dr Clayton Roach: [00:01:46] The problem is most of us don’t go longer than that before eating more carbs. So what happens? Our body never runs out of carbohydrates that it can use for fuel. So what ends up happening when you do intermittent fasting? You’re going to fast for 14, 16. Some people go 17 hours. So you’re exhausting your carbohydrates. There’s no more carbohydrate stuff and all you have left is fat. So now your body is going to utilize the fat in order to get you energy. Now, some of you might be thinking 17 hours. How the heck do you do that? Well, you lose your sleep time. So what happens? You make your last meal six o’clock, you go from six to six. That’s 12 hours. You add another four hours. You’re what, six, seven, eight, nine, 10, 10 o’clock, you eat breakfast. So how many you could push breakfast until 10 o’clock. That is what’s called intermittent fasting. So now you’re eating windows from 10:00 in the morning till 6:00 at night. So that’s intermittent fasting and now you’re utilizing fat for fuel, and I’ve had many people lose those 10, 12, 15 pounds very quickly by doing something that’s insanely effective, intermittent fasting. A nugget for you guys. I’ve been doing it for 10 years.

Dr Ben Boudreau: [00:03:05] That’s huge, that’s a great point, Clayton, intermittent fasting is something that a lot of people are doing now because it’s not necessarily a diet. We’re not telling you to eat different foods or eliminate anything from your diet. We’re just saying eat it in certain blocks. And so it’s a great way to burn, burn fat and get more energy from your food. I just wanted to add a little tidbit before we move on to our next nugget here, guys, you don’t need coffee. OK, you’ve built yourself up to think that you need coffee to function. But that’s just that’s just not true. Any caffeine after four p.m. is shown to disrupt your normal sleep patterns. And it delays the natural release of melatonin and which again triggers an acute stress response, increasing Zahidi and increased stress reaction, which only leads to more increased stress and tight muscles in an overstimulated nervous system. Another tidbit about nutrition.

Dr Clayton Roach: [00:04:05] It’s also a diuretic. So, yes, there’s dehydration. That’s that’s key for sure.

Dr Ben Boudreau: [00:04:12] And only 10 percent of us are actually like nutritionally and environmentally balanced. Right. Diet plays such a huge role in the brain with behavior and mood issues. It’s like food injustice. Today’s diet has a high level of omega six and very low levels of omega 3s, which actually leads to, in some people’s case, to depression. So they did a study and it was all about, you know, how can diet affect your mood? So if you take people in prison and change their diets to healthier foods, 54 percent like they saw a 54 percent reduction in crime and violent behaviors in the prison. And if they added a vitamin to that dietary change, they saw a reduction of 80 percent. And so people’s stress levels were reduced just by changing their diet. So there’s a lot more to just, you know, losing weight or, you know, adopting healthier attitudes. It’s it’s really has an impact on your mood.

Dr Clayton Roach: [00:05:09] That is that’s pretty cool study. OK, so that’s that’s nutrition. Anything else you want to add? One thing? You know what? I will mention this. We were in Bridgewater on the on the weekend to get our meat, and it’s grass fed. One hundred percent. They don’t bring it in to feed it grain. And one of the reasons that I value that is because research has been shown that the cows that are grass fed one hundred percent harvest seven times more omega three and omega six. The North American diet is now 30 to one, omega six to three and omega six. Increase inflammation in the body. Your hemoglobin A1 C, that’s what creates the crud in your arteries. So increasing your omega three superimportant. And by the way, grass fed meat told you one hundred percent you’re not going to die of a heart attack from eating grass fed meat. When you’re talking about red meat, you’re talking about the grain fed. So just wanted to add that how important nutrition is and the choices you make, people say, is it really important to eat organic or grass fed meat? And it’s all those little choices that make a big difference. So tactical HAAK number two. So that was nutrition. We’re moving on to tactical high number two, and that is about exercise. So go ahead and talk about exercise and I’ll kind of chime in a little bit.

Dr Ben Boudreau: [00:06:28] But yeah, so exercise. We talked about this last week in our stress topic, just the impacts that, you know, exercising can have on decreasing stress levels. Also vigorous exercise, which is 70 percent of your volume, 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 a 47 percent less depression symptoms with 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: [00:07:19] Yeah, one other thing that I always told people is that you don’t have to take an hour of your day and people will do this crazy thing in January, January 1st, and they’ll commit to a lifestyle that they haven’t done the last 20 years and then horribly fail at what they’re going to say they’re going to do on January 1st. Here’s what you need to commit 30 minutes a day, guys. If you don’t have 30 minutes a day to commit to exercise, you don’t have a life and you don’t value life because 30 minutes a day of walking, that’s all you do. 30 minutes a day reduces your risk of heart disease by 50 percent. Right. And these are conditions that we get to control that contribute to our health care costs and all those diabetes and stuff like that. So commit to 30 minutes a day. That’s the golden nugget out of exercise. It doesn’t have to be an hour of jumping jacks and crazy things are going to hurt your knees and you’re calling the chiropractor the next day. So stress I’ll touch on stress. So this is tactical. Hack number three. We discussed nutrition, physical activity and stress reduction. Here’s what I’m recommending, guys. You need to spend every single day. Ten minutes. How many? Ten minutes with yourself alone away from these things, away from distraction, away from family, especially the stress you older friends or people you don’t want to be with. Ten minutes with yourself every single day. During that 10 minutes, maybe have a list of gratitude, do something where you’re feeding your brain some positivity, and if you’re not doing it 10 minutes a day, you need to do it at least 45 minutes per week, once a week. If you’re not managing your stress, it will own you. And one day you will become one of those statistics. People will say, I looked healthy and I can’t believe he died of heart attack. Stress is the silent killer. You can’t tell what people are going through, so you make sure that you manage it, otherwise it owns you. That was No.

Dr Ben Boudreau: [00:09:29] Three, right. Number three, that was number three, tactical tip number three, stress, tactical point number four, which I’d like to say is sleep. Right. We’re always talking about, you know, I’m never getting enough sleep or what’s 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 of sleep per per night. Right. So the key is to have good sleep hygiene, no screens at night. The blue light from your phone actually fixes your pineal gland and inhibits the release of natural melatonin. And that’s the little little gland up in your brain here. And it triggers the release of of that melatonin, which everybody knows melatonin helps you sleep. So try reading a book before bed instead of looking at your phone. Also getting to a bedtime and nighttime routine. It’s just as important as like your morning power hour to get yourself popped up, try to go to sleep within the same hour each night to form a sleep patterns, proper pillows, mattresses like a medium to firm mattress is usually best as well. Make sure that your washing and cleaning your sheets regularly. I know that I sleep better with clean sheets, and I’m sure that you guys at home are definitely saying I have a great sleep after the first night, after I wash my sheets or the second night after I wash my sheets. Like I said, the average Canadian gets you there.

Dr Clayton Roach: [00:11:03] Yeah. And actually they’re talking to me properly on the, you know, the bed sheets under the mattress. And he’s. Exactly, exactly.

Dr Ben Boudreau: [00:11:12] So guys sleep very important in maintaining those adjustments in your body. Your body spends a lot of its time sleeping and that’s the time that he spends recovering from all the stresses throughout your day. So that’s my nugget.

Dr Clayton Roach: [00:11:27] Yeah, that was good. You know what I tell when you go to bed, it’s almost like if you’re prepping for an activity, like a 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. You know, it’s going to say you and it’s you’re going to have those those memories in your brain when you go to fall asleep. So probably not the best thing to probably not the best thing to watch. And again, one thing, too, I want to say, your room should be very, very dark and cool. OK, so definitely, definitely do that. Tactical hack number five, we are talking about mental health meditation. So I want to talk to you guys. You know, many of you talk to me, patients talk to me about Dr Roach, what do you do to stay healthy? And so one of the things that I have done is purchase this app called NuCalm So you guys wanna write that down NUCALM. So I’m going to show you what it looks like just very quickly. So this is NuCalm. OK, so it’s got four different programs and what it does it utilizes by neural beats, which is basically beats that’ll play in both ears.

Dr Clayton Roach: [00:12:53] And with NuCalm it’s the only scientifically proven platform that changes the brain waves. So there’s a program to fall asleep, there’s a program to rejuvenate you. And it’s unreal. Like I’ve never been able to quiet my mind for meditation and I’ve struggled and I know I need to meditate. But it was a struggle for me in a frustration because I’d spend 50 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 I’ve been able and the research shows that within twenty minutes you’re meditating to the same degree that somebody was meditating over ten years. So this is used in pro sports. Athletes use it. So maybe gift yourself a gift for Christmas. It’s called NuCalm. And you see Alem all a matter of I do a lot in the morning and how you start your mornings, how you finish your day. Right. So I’m a firm believer that you need to set the tone in the morning. We’ll talk about the morning hour of power, you know, a little later on in other episodes. But I think the morning is very, very precious.

Dr Ben Boudreau: [00:14:05] Absolutely morning routine and making sure that you’re making the best of your of your final beats. Definitely something that I’ve looked into myself and I can tell you guys it is something that you’ll benefit from just setting the tone, setting the peace and your environment. It’s number one.

Dr Clayton Roach: [00:14:24] And FYI, you can download bineural beats. So BINEURAL bineural beats on YouTube, so you don’t have to purchase NuCalm, although their patterns are patented and they’re known to work. Lastly, but not we need to get done here. So a healthy nervous system is tactical help. Tip number six. One thing the nervous system does very well is that the only system in our entire body that allows you to adapt to your environment, there’s 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 is able to adapt to like a tiger coming at you and you’re running in. Your pupils dilate. And as long as the tiger goes away, it’s OK. But if your body always feels that there’s a tiger running after you, that’s called a chronic stress pattern and your nervous system is OK for a while. But why? You need to eliminate some of the environmental stress around you by using some of the tips that we’ve talked about tonight. And then you need to feed your nervous system and there’s no better way to do that than with chiropractic. Then closing thoughts on tonight’s Humpday Conversations.

Dr Ben Boudreau: [00:15:40] Guys 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 about exercise. Yeah, it’s true. There are exercises that can help, but some of us aren’t ready for those exercises. And you know who you are. You say, yeah, I tried the exercises for this and all I did was maybe get in a little bit more pain than I was in before. I wasn’t ready for it. So here’s what we do to help people who maybe aren’t ready for exercises. Right. These are different ways for you to promote that nervous system and get it more adaptable. And that’s how you maintain your adjustments.

Dr Clayton Roach: [00:16:15] Yeah, and physical activity exercise is just one component. As you saw tonight, there were six. So let’s review number one, nutrition.

Dr Ben Boudreau: [00:16:22] No. One, nutrition, No. Two, exercise. Number three, stress number four, sleep number five, meditation, and number six, a healthy nervous system with your chiropractic adjustments.

Dr Clayton Roach: [00:16:41] So guys share this episode, I’m sure someone you know would like to hear some of those little nuggets. It’s a Christmas gift. It’s free share. Hit the bottom button and look it up on YouTube as well.

Dr Ben Boudreau: [00:16:55] Thank you, Dr. Roach. I really appreciate you guys. Hey, listen, guys like and share this Humpday podcast, and we’ll put your guys into a raffle for a draw.

Dr Clayton Roach: [00:17:04] Ok, yes. So what, you could win a posture brace. So we’re going to just give that away. Everybody that shares this episode, we’re going to put in a drawer. We’re going to. It and then you can come into the clinic and get fitted for a posture brace. All right. Love you. Appreciate you. We’ll see you next week. Take care, guys. What’s up? Listen, if you like this episode, you’ll probably like the other ones. Chances are pretty good. So here’s what you need to do. You need to like us and follow us on Facebook. Following means you get notified when these two guys are alive. Next, family, friends, you need to share these episodes because you never know. You might help them because they need this information as well.

Dr Ben Boudreau: [00:17:44] And guys, if you ever miss an episode, make sure you subscribe to us on YouTube. That way, you can watch the episode over and over and over again.

Dr Clayton Roach: [00:17:51] Guys, we love you and appreciate you. Take care.