Louis’ Health Guide
This guide is my collection of easy to watch videos and general wisdom for good health. Most of these videos have less than 2 million views. This is really sad knowing the scale of the global Obesity, Diabetes, Metabolic Syndrome and High Cholesterol/Blood Pressure epidemics. In my small circle of family, friends and colleagues there are 6 people with Pre or Type 2 Diabetes.
You are the average of the five people you spend the most time with.– Jim Rohn
This does not bode well for me with a Body Mass Index (BMI) > 35. So I did what I do best, put my white hat on and go find information. This is the edited (for your convenience) list of resources I found.
Spot bad advice/gimmicksThe web is filled with bad advice, gimmicks or snake-oil pedlars that want to take advantage of desperate people. Learn to spot these gimmicks.
Where did the epidemic start?Untested bad advice years ago, pushed by economic and political agendas. Yes the Food Pyramid is the culprit.
Sugar is evilI am a South African and soda drinks are my vice. So I take a low Calorie soda and then lighten the sugar load even further, with dilution. I dilute my drinks 1:1 to 2:1 with soda-water. My taste buds resensitize to the new taste, so I am happy ;)
Type 2 DiabetesIf you have Diabetes you need to watch this every time you think of eating sugar.
I would recommend Dr. Jason Fung’s book The Diabetes Code.
CholesterolConventional wisdom is wrong.
Intermittent Fasting (IF)
Diets are easy in the contemplation, difficult in the execution. Intermittent fasting is just the opposite — it’s difficult in the contemplation but easy in the execution.– Dr. Michael Eades
All Intermittent Fasting really is, is just controlling the size and frequency of meals. Or you can say controlling the length of time between meals. The cool thing is, you are already doing it. Between supper and breakfast you are fasting 10+ hours, then comes the breaking of the fast with break-fast. There are various styles of fasting, but the one I have done so far is the 16:8 schedule. You simply skip breakfast every day. Thus from 8pm till 12am the next day you fast (16 hours), followed by eating lunch and dinner (8 hours). Now I’ll show you why it is not as bad an idea as you might think...
I would recommend Dr. Jason Fung’s book The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting or you can simply follow his YouTube channel, Beginners Guide to Intermittent Fasting.
High Intensity Interval Training (HIIT)
TabataA 4 minute workout for the morning.
HIIT for senior citizens
Get more videos on her channel, Senior Fitness With Meredith.
Crunches, Push-ups, Pull-ups and Squads
Walking vs Running
Wim Hof MethodAfter a normal shower I rinse with cold water, all year round.
Sleep is more important than nutrition and exercise combined.
Now make these things happen automatically by turning them into habits.