THE EXERCISE for BETTER HEALTH

There is one type of exercise to improve health and lifespan. HIGH INTENSITYH INTERVAL TRAINING (HIIT) https://youtu.be/3IQLDlWMl7Q http://emmettmurphy.blogspot.com/search?q=hiit best of health, emmett

MUSCLE MATTERS

Strength training helps you maintain muscle mass, strength, and balance. Preventing sarcopenia as you age is very important for healthy aging. https://youtu.be/LkXwfTsqQgQ http://emmettmurphy.blogspot.com/2020/08/sarcopenia.html best of health, emmett

VIT D and BRAIN HEALTH

Vit D can improve your cognitive health. 12 month study. https://pubmed.ncbi.nlm.nih.gov/33164936/

VIT D and COVID

While you are waiting for a vaccine you should look at this info. Vit D and your immune system. https://www.theenergyblueprint.com/vitamin-d-for-covid-and-immune-health/ best of health, emmett

SARCOPENIA!

Stronger= longer, healthier life. "Why strong muscles are linked to living longer revealed by exercise study" https://www.inverse.com/mind-body/study-illuminates-how-exercise-can-regenerate-the-body/amp http://emmettmurphy.blogspot.com/search?q=sarcopenia www.thrive1.info best of health emmett

FASTING

 2 short videos on the top benefits of fasting

https://youtu.be/pYZwfhAcIDA

https://youtu.be/jKL94qeoj-M

best of health

emmett

www.thrive1.info

FARMERS FOOTPRINT

 Great movie. What is good for the hive is good for the bee. 

Healthy earth, healthy you.

https://vimeo.com/311972894

best of health, 

emmett

KISS the GROUND

  Great documentary on how to improve your food, your health, and your planet.

https://youtu.be/K3-V1j-zMZw

full movie available for streaming on netflix.

best of health,

emmett

IMPORTANT BLOOD TESTS

 In my opinion the four most important blood tests for overall health are: Insulin, CRP, and vit d, and Triglycerides. The best way to get an idea what is going on inside your body are blood and lab tests. 

https://www.healthline.com/health/c-reactive-protein

https://www.healthline.com/nutrition/insulin-and-insulin-resistance#insulin-resistance

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186#:~:text=A%20simple%20blood%20test%20can,dL%20(2.3%20to%205.6%20mmol)

https://gundrymd.com/vitamin-d-deficiency-symptoms/

you can order you own blood tests here

http://emmettmurphy.blogspot.com/2020/05/blood-test-sale.html

best of health,

emmett

SUGAR

 Eating sugar (especially fructose) can negatively affect your physical and mental health more than smoking.

the following videos with Dr. Lustig and Dr. Gundry are worth watching.

https://youtu.be/mMZJZDex4rw

https://youtu.be/dyQyB0rh-vg

http://emmettmurphy.blogspot.com/search?q=sugar

best of health,

emmett

ACHIEVE OPTIMAL HEALTH

 Great podcast with Dr. Gundry. How to avoid disease and  never get sick. Exercise, Nutrition, and Lifestyle.

https://lewishowes.com/podcast/live-longer-eat-better-and-hack-your-health-with-dr-steven-gundry/

best of heath, 

emmett

FASTING TIMELINE BENEFITS

 Great chart on the benefits of fasting hour by hour, day by day.

https://www.inhousestudiofitness.com.au/blog/2019/5/15/the-hour-by-hour-benefits-of-intermittent-fasting

best of health,

emmett

SARCOPENIA

Sarcopenia is a condition characterized by loss of skeletal muscle mass and function. Although it is primarily a disease of the elderly, its development may be associated with conditions that are not exclusively seen in older persons. To avoid falls and broken bones later in life you want to do all you can to avoid this. Exercise, specifically resistance training is the best way to avoid and/or reverse this condition.

https://www.healthline.com/nutrition/sarcopenia#section4

best of health,

emmett

BERBERINE

Natural supplement with many health benefits,  promotes healthy aging.

https://www.healthline.com/nutrition/berberine-powerful-supplement#section8

https://www.foundmyfitness.com/topics/berberine?utm_source=newsletter&utm_medium=email&utm_campaign=berberine

best of health,
emmett

OLIVE OIL

I eat olive oil almost every day for the many health benefits.

https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section2

best of health,
emmett

SUGAR

Sugar is really bad for you, physically and mentally.
Great short video from Dr. Gundry

https://youtu.be/3aHbezUyBZk

http://emmettmurphy.blogspot.com/search?q=sugar

best of health,
emmett

GUT HEALTH

How to improve your gut health. Great 10 min video.

https://youtu.be/_E-Egzk0V_E

best of health,
emmett

PROTEIN

How much do you need. Probably not as much as you think if you want to age slowly.

https://youtu.be/BzJ5OkRRcnc

best of health,
emmett

VIT D and HEALTH

Great Discussion on Vit D and how it can improve your health. Virus defense, bone health, sleep, hormones, etc.

https://youtu.be/tBSfIckPV44

best of health,
emmett

HOWS and WHYS of INTERMITTENT FASTING

great 15 minute video

https://youtu.be/Y5T8kCjaPU0

best of health,
emmett

BLOOD TEST SALE

Great annual lab test sale. Blood Tests, Heavy Metals, Environmental Pollutants, Genetics, etc. Pretty much everything you can think of.

https://www.lifeextension.com/lab-testing

best of health,
emmett

INSPIRING STORY!

"I have had 3 back surgeries and hip replacement over the last 10 years and my recovery consisted of lying in bed, pain, and depression. When you have chronic pain it changes who you are, I ate my feelings. It probably didn't help that I live close to Iceberg and ate a shake every time I hurt of felt bad. The last surgery I decided to do something different. I began nutrition coaching with Emmett. He told me to move, move every day. Didn't matter what it was, just move. Then he worked on what I ate. Every day I log in and record what I eat and he tracks it and gives you feedback. He is with you every single day, not just once or twice a week, every single day you hear from him. It keeps you accountable and makes you feel like he cares about your progress.

I have never felt so good in years. I don't hurt. I am moving, eating healthy food, and OH YEA, LOSING WEIGHT!

Thank You, You have changed my life!"

LP,  Female 55 Draper, UT

Thrilled to report that 5 years later she is down over 40 pounds, and still moving every day.

NOW IS THE TIME TO IMPROVE YOUR HEALTH.
www.thrive1.info

best of health,
emmett

DR. MARK HYMAN - CLEVELAND CLINIC

How diet is driving Covid 19 Outcomes. Great Podcast

https://drhyman.com/blog/2020/05/04/podcast-ep109/

best of health,
emmett

AVOCADOS

Avocados are one of the healthiest foods you can add to your diet. They can improve many conditions involving your heart, eyes, joints, weight control, cancer prevention, etc. They are not expensive and can be found at most markets.

https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#1

https://www.californiaavocado.com/nutrition/nutrients

best of health,
emmett

GARDENING!

Have you ever met a gardener who didn't seem happy and well adjusted. Neither have I.

  M.  Vaccae. This is a bacterium which is found in organic soil and compost. You breathe it while working around this type of soil. It can generally have a positive effect on your brain by increasing your levels of serotonin and stimulating neurogenesis. It is like an antidepressant without the side effects. M. vaccae can improve  mood and decrease anxiety levels. You also get a boost to your immune system. M.  vaccae has a positive effect on inflammatory disease such as asthma, cancer, eczema, IBS, etc.

  Here are some reasons to have and organic garden.

1. M Vaccae.

2. Vit D. Working outside in nature and sunshine can increase you natural Vit D. levels.

3. Movement.  Gardening involves movement in all planes of motion and is good for your muscular endurance, functional strength, balance, etc.

4. Family.  Great way to spend time with your friends and family.

5. Food.   You can grow your own nutritious and delicious food.

6. Cognitive Function. Research has shown that gardening can boost brain health and reduce Alzheimer's risk.

7. Gardening Boosts Immune Function Playing in the dirt exposes you to many healthy soil microbes which can help you achieve a healthy immune system.

Easy to get started.

https://www.rodalesorganiclife.com/garden/beginners-guide-organic-gardening

best of health
emmett

DR. GUNDRY on COVID 19

Best podcast on covid 19 I have listened to. Lots of commonsense advice, deep dive into many areas.

https://drgundry.com/covid-19/

best of health,
emmett

YOGA

Great Yoga practice I have been doing at home. Most sessions are 20-30 minutes, good variety.

https://www.youtube.com/channel/UCahoXO8yh6mqJD9EiARHI7w/videos

Get outside this week. Weather looks great.

best of health,
emmett

CORONAVIRUS RISK FACTORS

Age, sex, health conditions, etc.  Risk factor % for Coronavirus and death by Coronavirus.
Great 15 Minute video.

https://youtu.be/hA2QmwVakzU

best of health,
emmett

CORONAVIRUS or COLD or FLU

Short video on the symptoms of each.

https://youtu.be/UjWut_NRZII

best of health,
emmett

MOVE every day

These are great short videos (body groove) that you can do at home throughout the day. You will feel better physically and mentally. No equipment needed.
https://youtu.be/PbhK_SzqkS8

This is Qui Gong, a movement meditation that I start every day with.
https://youtu.be/g-jSBBwr8Ko

Exercise is the best medicine.
https://emmettmurphy.blogspot.com/2014/01/exercise-best-drug.html

best of health,
emmett

ANTIVIRAL CLEANING SOLUTION

This is what XCEL uses for cleaning. Kills 99.99% of viruses along with mold, bacteria, etc.

https://vitaloxide.com/

really good podcast with Amesh Adalja from Johns Hopkins
https://samharris.org/podcasts/191-early-thoughts-pandemic/

best of health,
emmett

Dr. Gundry on CORONAVIRUS

Dr. Gundry on Coronavirus. What exactly it is and how to protect yourself.

https://youtu.be/krdK2BDgpfU

best of health,
emmett

GARDENING

Want to improve your Physical and Mental Health. Try organic gardening.

https://www.gardeningknowhow.com/garden-how-to/lifestyle/garden-fitness-more-than-a-hobby-its-good-for-you.htm

https://emmettmurphy.blogspot.com/search?q=gardening

best of health,
emmett

VIT D and VIRUS PROTECTION

Worried about the flu and other viruses. Your Vit D levels may be key to protection.

https://www.sciencedaily.com/releases/2012/04/120430105402.htm

https://goop.com/wellness/health/can-vitamin-d3-heal-autoimmune-diseases/

best of health,
emmett

PLASTIC

 Plastic is not good for your health or the planet. If you want to significantly improve your health give up bpa, phalates, canned goods (plastic liners), plastic cups, and especially foods heated in plastic.

https://www.health.harvard.edu/staying-healthy/is-plastic-a-threat-to-your-health

https://youtu.be/a5VHPZdRe3k

https://www.ecowatch.com/10-ways-to-use-less-plastic-every-day-1881820411.html

best of health,
emmett

FASTING TIMELINE

What happens when you fast for ? hours. Many beneficial and positive things.
See  graph below.

https://drmindypelz.com/how-long-should-you-fast/

best of health,
emmett

YOUR ARTERIES on OLIVE OIL

Olive oil will improve your mental and physical health.

https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section4

watch the following 3 min video to see a great demonstration of how it protects you arteries

https://youtu.be/ekXzyNfx-nc

best of health,
emmett

HIGH INTENSITY EXERCISE IMPROVES BRAIN HEALTH

High Intensity Exercise (HIIT) has many positive benefits, both physical and mental. Recent studies have shown that HIIT can improve cognitive brain function and memory.

http://emmettmurphy.blogspot.com/search?q=hiit+training

https://www.quickanddirtytips.com/health-fitness/exercise/high-intensity-exercise-improve-memory

https://www.stack.com/a/why-every-human-being-should-run-sprints

best of health,
emmett

SITTING IS WORSE THAN SMOKING!

 The evidence continues accumulate: the more you sit the more you raise your risk of disease including heart disease, cancer, diabetes, arthritis, mental health, alzheimers, etc.  Over 30 consecutive minutes appears to be the critical amount of time. Get up and move around every 30 minutes.

https://www.startstanding.org/sitting-new-smoking/#

https://emmettmurphy.blogspot.com/search?q=sitting+is+the+new+smoking

get moving,
emmett

ALZHEIMERS PREVENTION

To prevent Alzheimers avoid sugar, processed foods, and chemicals. Exercise, practice fasting, get a cognoscopy,  and don't eat at least 3 hours before bed (brainwashing). Watch the following 10 min video.

https://youtu.be/zfDwuPMG-tU

best of health,
emmett

INTERMITTENT FASTING

New England Journal of Medicine is on board with IF.

https://youtu.be/GhTXaeEEXXI

https://youtu.be/8jTDBsKCiS8

https://emmettmurphy.blogspot.com/2019/12/intermittent-fasting_14.html

https://www.newsweek.com/intermittent-fasting-health-benefits-scientist-claims-1478885

https://www.nejm.org/doi/full/10.1056/NEJMra1905136

best of health,
emmett