Healthy AF | Healthy After 50

In this episode, we're talking all about sleep habits and how they can impact your health and overall well-being. We all know that getting quality sleep is crucial for our bodies to function properly, but did you know that it can also impact your ability to burn fat, control your appetite, and deal with stressful situations? It's true! So, if you're ready to start sleeping like a champ, we've got some simple but effective tips to help you improve your sleep environment. First things first, let's talk about what you eat and drink. Did you know that finishing your last meal at least three hours before bed can help your body digest food better? And limiting alcohol intake, especially for those over 40, can reduce cortisol levels and improve sleep quality. Next up, let's talk about blue light exposure and how it can mess with our circadian rhythm. We've all heard that we should avoid screens before bed, but did you know that using blue light blocking apps or glasses can help your brain relax and prepare for sleep? It's a game-changer! And last but not least, we discussed some bedtime habits that can further improve your sleep quality. From stretching and nasal breathing to creating a cool, dark, and quiet sleep environment, these habits can make all the difference. And don't forget to use white noise to block out any external noises that might disturb your sleep. Want to hear even more tips that will help you sleep better? Hit play to learn how to develop good sleep habits and how it can have a massive impact on your health and well-being. So, give these tips a try and see how they work for you! Episode Minute-by-Minute Recap: 0:30 How bad sleep can negatively affect your whole day 3:00 How alcohol affects your sleep 4:30 Reset your circadian rhythm with the right light exposer 8:15 How to start calming your body before bed 11:31 How to make your room an optimal sleeping environment 15:32 A supplement that helps Zane sleeps 20:57 If you wake up in the middle of the night this could be why 23:29 Zane's top devices to track your sleep 28:17 How over training can affect your sleep Connect with Zane: Join The Healthy AF Club Now: http://HealthyAF.Club Follow me on Instagram: https://www.instagram.com/zanegriggsfitness ReLyte Electrolytes by Redmond Real Salt https://shop.redmond.life?afmc=Zane Links For This Episode: Low-quality sleep and later bedtimes were associated with a higher blood sugar response to breakfast the next morning. https://pubmed.ncbi.nlm.nih.gov/34845532/ Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes https://pubmed.ncbi.nlm.nih.gov/16227462/ Impact of sleep debt on metabolic and endocrine function https://pubmed.ncbi.nlm.nih.gov/10543671/ Effect of sleep loss on C-reactive protein, an inflammatory marker of cardiovascular risk https://pubmed.ncbi.nlm.nih.gov/14975482/ Sleep-disordered breathing, glucose intolerance, and insulin resistance https://pubmed.ncbi.nlm.nih.gov/15353412/ https://ouraring.com/ https://www.whoop.com/

Today we are tackling a very important topic - seed oils and their impact on our health. As you probably know, seed oils are also known as vegetable oils, and they're everywhere in processed foods and restaurants. The top ones to watch out for are soy, safflower, sunflower, corn, cotton seed, canola, grape seed, and rice brown oils. These oils are high in linoleic acid, an omega-six fatty acid that's been linked to the rise in obesity, type two diabetes, heart disease, and non-alcoholic fatty liver disease. Dr. Kate Shanahan, who is one of the first to raise the alarm about the negative impact of these oils, has coined the term "hateful" for these oils. And it's no wonder - these oils are incredibly high in linoleic acid compared to the traditional fats we've been using for thousands of years. In fact, linoleic acid has increased from 9% of our body fat in 1959 to 22% in 2008, which can only come from our diets. The problem with these seed oils is that they're relatively new to our food system, and they've only been around since the introduction of Crisco in 1911. Prior to that, we didn't see much of the diseases that these oils have been linked to. And it's not just the correlation - if you look at the numbers, you'll see that the use of these oils has paralleled the rise in obesity, type two diabetes, and heart disease, while traditional fats like tallow, butter, lard, olive oil, and coconut oil have not shown the same correlation. Hit play to hear this episode of the Healthy AF podcast is all about educating you about the dangers of seed oils and how to make informed choices about what you eat. The information about the correlation between these oils and the rise in diseases is backed up by peer-reviewed studies, and it's something that we all need to be aware of. By choosing to avoid these hateful oils and opting for traditional fats, we can help keep our bodies healthy and strong. Episode Minute-by-Minute Recap: 0:16 The hateful eight: A short list of seed-oils 1:28 What is Linoleic Acid and why it matters 4:19 When seed-oils first came on the food scene 6:30 The Linoleic Acid concentration in each oil 8:46 Why you need to double-check your avocado oil 13:24 5 Studies everyone needs to know about when it comes to seed oils 21:19 Terms to start searching for to avoid the oils 22:38 How these oils could make us vulnerable to disease 27:44 How long it takes for seed oils to leave your body Connect with Zane: Join The Healthy AF Club: http://HealthyAF.Club Follow me on Instagram: https://www.instagram.com/zanegriggsfitness ReLyte Electrolytes by Redmond Real Salt https://shop.redmond.life?afmc=Zane Links For This Episode: See the Charts and Graphs mentioned on this PDF: https://drive.google.com/file/d/1_G0XbEtQDuNOgYZMyOP7mKTbzsftWzmp/view?usp=share_link Dr. Cate Shanahan's blog https://drcate.com/seed-oils/ Increase in Adipose Tissue Linoleic Acid of US Adults in the Last Half Century https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4642429/ Dietary Linoleic Acid Elevates Endogenous 2-AG and Anandamide and Induces Obesity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3458187/?fbclid=PAAaaGHjo-VupP3i1wJ4_mfsEXbRHVZdux0OyoiGoXPppgvb6fsmnzjCW-g_U Consumption of a high fat diet rich in omega-6 PUFA for only 4 weeks instigates mitochondrial damage and causes cardiac dysfunction https://pubmed.ncbi.nlm.nih.gov/17023268/ 4-HNE, a byproduct of linoleic acid directly correlates with obesity, growth of visceral fat and insulin resistance. https://pubmed.ncbi.nlm.nih.gov/28088621/ Linoleic acid can cause endothelial dysfunction. More linoleic acid is seen in the LDL of people with type 2 diabetes. https://diabetesjournals.org/diabetes/article/54/5/1506/25939/Linoleic-Acid-Increases-Lectin-Like-Oxidized-LDL#ref-13 The role of dietary oxidized cholesterol and oxidized fatty acids in the development of atherosclerosis https://pubmed.ncbi.nlm.nih.gov/16270280/

Healthy AF, the podcast dedicated to helping you live a healthier life after the age of 50, hosted by health and longevity expert Zane Griggs. This show is your guide to achieving optimal health, both physically and mentally. Whether you're in your 20s and want to plan for a healthy future or in your 50s and seeking to catch up, this show could help you improve your nutrition, fitness, and overall well-being. Each week, we'll dive into the latest research and expert advice on topics such as exercise, stress management, and more. We'll discuss practical strategies for maintaining a healthy lifestyle, including how to balance your diet and stay active as you age. Remember, it's never too late to prioritize your health and become Healthy AF! (Hit play to learn more) Connect with Zane: Join The Healthy AF Club: http://HealthyAF.Club Follow me on Instagram: https://www.instagram.com/zanegriggsfitness ReLyte Electrolytes by Redmond Real Salt https://shop.redmond.life?afmc=Zane