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6 Simple health hacks for women
Have you ever wondered how some people you know seem to look youthful, are able to participate in life, and just seem younger than their chronological age?
I just attended a conference last weekend and listened to Dr. Ryan Lowery. He listed 6 Simple health hacks for women that would increase longevity and reduce your metabolic age.
Meaning, you can do certain things to reduce the chronological age of your body so that you can live a longer, healthier, and more enjoyable life. One that you can participate in fully.
I’m guessing you are here because you are interested in improving your health and living a life with enough energy to enjoy it. So, I will share what I have learned with you!
Hack #1 Exercise – Health Hacks For Women
A coupe of years ago I had an appointment with my Midwife for a physical. She asked me about my daily health habits. When I was finished listing them off she paused. Then she looked at me and said,
“you know why you look so young? It’s because you exercise regularly. That helps with blood flow and keeps you feeling & looking younger. Your dedication shows.”~Midwife
That was all I needed to hear!
I know you have heard it before. But the truth is exercise does keep your body in a healthier state. But, to be honest, exercise by itself does not really promote weight loss in general. Ask anyone who has walked miles or worked out everyday without loosing any significant weight. The benefits come when you combine exercise with the other hacks mentioned in this post.
Moving your body does help with balancing your hormones, increasing blood flow, reducing stress, building muscle – which does promote weight loss – and strengthens your bones. It helps with maintaining and improving your body’s longevity and capability to lose weight, carry and support you through your long life.
Also, recommended is lifting weights 2 to 3 times per week to improve muscle mass and strengthen your bones. Muscle not only burns fat, it also keeps you metabolism humming along, and supports good posture and organs.
Making a plan to get in at least 10,000 steps per day is also a recommended practice. Many doctors and studies agree that making sure to get your steps in, above a workout or weight-bearing exercise, is essential to keeping your body healthy, strong, and young.
I love to use my Apple Watch to keep track. It is super motivating to watch my progress.
The point is to start. Even just 1% better everyday will give you benefits and move your health in the right direction. Make a goal and move towards it.
Hack #2 Drink More Water
This one is a ‘duh’ moment hack. We have all heard that we need to consume more water.
It helps to improve our skin, blood flow, and the function of all of our body’s systems. Plus, it flushes out the waste and toxins that we need removed.
The amount you need is calculated like this. Take the weight you are, divide by 2, the answer you get is the amount in ounces you need of water everyday. Simple right?
For me, that means I need 68 ounces of water per day. Having a large cup consistently filled with iced water and a straw helps me consistently get my water in. Look for little ways to help you. A straw, a pretty insulated tumbler, and enough ice are all little tools to make it easier. Then make sure you track it to be certain you are making your goal.
Hack #3 Keto/low-carb & Intermittent Fasting
This is not the only way you can eat. But, because of what Dr. Lowery, many other doctors, my research, and own experience I believe it is best for almost anyone. Being ‘carb-conscious’ keeps you aware of sugar, unhealthy ingredients, and all the processed foods you consume.
And eliminating these can only help with your health and losing and maintaining your weight. The hormone insulin is a necessary hormone for our bodies, But, having it released too much and too many times throughout the day can lead to weight gain and many undesired health related issues.
When our hormones are messed up, our bodies will literally stop burning fat and crave more food – even when we are not hungry. A low-carb or keto diet helps begin to heal and regulate our metabolic hormones and that leads to bigger success in trying to lose weight, maintain it, and gain a healthy body.
Keto is derived from ketones. Ketones are a fatty acid, they are released from the liver and are put into your bloodstream. This is called ketosis. When this happens, the ketones are used as the preferred fuel to fuel the body’s metabolism, to support muscle function, and increase brain function.
This is why when we are in ketosis, we have a clearer mind and more energy. Our bodies love to use ketones!
When we are continually fed with carbohydrates (which are converted to sugar in the blood) and sugar, the body will use that for fuel. The sugar will be used first – using glucose instead of using your own stored fat for fuel.
Your brain works better on ketones!
Keto & Fasting – Both Reduce Insulin
The body produces ketones when insulin levels are low. And when you eat a ketogenic diet your insulin remains low. This is when your liver will go to work and produce those ketones. Ketones are made right from the fat on your body. So when your insulin is low, due to your low-carb intake, your body will begin to burn your own body fat for fuel. Cool – isn’t it!
Obesity not only leads to many health issues but will decrease your longevity and quality of life. This one hack alone can reverse your metabolic age significantly.
Dr. Lowery also recommended Intermittent Fasting for longevity and one of the health hacks for women. In many studies, animals lived longer when their calories were reduced or the time that ate was lessened. They got into ketosis quicker and stayed there longer.
I have shared all the many benefits that I have received in other posts from living an intermittent fasting lifestyle. And experts agree that limiting the time you eat in a day has so many benefits beyond just weight loss.
Increasing mental function, reduction in inflammation issues, reduced blood sugar, lowering insulin, weight loss, body recomposition and longevity are just some of the benefits attributed to fasting. Not to mention the many spiritual benefits as we can experience and are told about so many times throughout Scripture.
Hack #4 Up Your Protein.
Dr. Lowery also stated that most people are not getting enough protein. He even stated that we should strive to get 20 -30 grams per meal! Protein helps to build that much needed muscle, keeps you full longer, and helps with many different body processes. Even if you are eating keto, you can still be missing out on your needed protein.
Here’s my tip – if you think you are getting enough protein, you’re not.
By building your meals with the thought of first getting in your 20-30 grams of protein, you will be more satisfied, will be able to go longer between meals, and will help your body build, repair, and regain the muscle you need. Use eggs, meat, seafood, low-carb protein shakes, cottage cheese – just get it in.
Hack #5 Mindset & Sleep
One thing I have noticed on my health journey is that my mind plays such a big part in anything I decide to do. And just like anything else, your mindset is so detrimental to any success in your health journey, and to maintaining that success.
We don’t just get suddenly motivated or obtain the right mindset magically one day. You have to work at it. We decide what we spend our time thinking about, what we speak to ourselves, and where we go.
Prayer & meditation, paying attention to your thoughts, reading books, making goals, listening to podcasts or videos can all help and guarantee you to stay on track.
Also, finding an accountability partner or joining a Facebook group can make all the difference in your success. I joined keto & intermittent fasting groups when I began and what I gained from them is priceless.
Now, I have my daughters that keep me accountable and I love it & them for it!
Also, making sure along with your mindset you are sleeping well every night. The amount of sleep you need, I believe, differs with each person. But, getting a good amount for you and then combining that with the right mindset first thing every morning, you will begin to feel motivated, have increased energy levels, and be better equipped to make a decision and stick to it for your success.
Read my post about my 7 life changing habits here
Hack #6 Using Tools & Supplements That Work For You
With any type of goal there are usually tools that you can use that help keep you on track or increase your results. I have used tools to track my fasting hours, to help calculate my macros, and to record my progress.
An elliptical or treadmill are tools you can use, or even free workout videos on YouTube.
A journal is another tool. I have used many to record my journey in every aspect of my life – spiritual, health, self-growth, parenting, goals, etc…
Taking Vitamins, using protein shakes, or other supplements are all tools that can help you along your journey and there are many quality products available. But, do your research and be careful. Just because something says ‘keto’ or ‘healthy’ doesn’t mean it will work for you.
Recently, I began to take exogenous ketones everyday. These help to get me into ketosis (using ketones for fuel) quicker and help me with my mood, mental clarity, and appetite control. Are they necessary? No. But, I use them as a fuel for my body and a tool on my continued health journey.
These 6 health hacks for women can be used by anyone. We all have the same amount of time each day and we all have to opportunity to make a choice for our overall health. These are just 6 things that I have learned about that can really help you in your pursuit of longevity and metabolic health.
Our health didn’t get where it is overnight and it won’t get to where we want it to be any quicker. Just take the next right step.
You can begin today and implement one or all of these health hacks for women , or men, all for free. Just think – doing 1% better everyday in any area will have you 365% better a year from now.
Don’t go for perfect – just move toward your ‘better’!
Please feel free to leave any questions or comments below 😊
Are there any protein bars that you do like? And that you feel are healthy? So many have a ton a ton of sugar or they taste chalky.
Honestly, I don’t use them at this time and haven’t really researched them. I think they may have a place, but I don’t use them presently.