Big 10 Health on Big10 Health

1. Avoid Ultra-Processed Foods and Control Your Insulin Levels

Mon, 01 Jan 0001 00:00:00 +0000

Avoid Ultra-Processed Foods and Control Your Insulin Levels

Use a continuous glucose monitor at home or blood testing from your healthcare provider to identify food and lifestyle choices that are spiking your blood sugar (and thus potentially your insulin levels) so that you can make adjustments to what you eat and the timing of your meals.

Why should you care about insulin and blood glucose?

There is growing evidence that high levels of insulin (hyperinsulinemia) may (along with other factors such as genetics) contribute to elevated risk for all four of our primary threats (cardiovascular disease, neurodegenerative disease, cancer and of course, metabolic disease) due to the inflammatory nature of insulin. There is evidence that what we eat (ultra-processed foods and a diet high in refined sugars) in combination with how frequently we eat leads to hyperinsulinemia and thus exposes us to a whole host of risks (see references below).

The Big 10 Toolbox

Mon, 01 Jan 0001 00:00:00 +0000

The Big 10 Toolbox

Below you can find a high-level introduction to the Big 10 to give you a sense of where this journey is going. From each of those summaries you can then jump to a detailed article which will give you approachable, high-level information and some practical actions and suggestions. Each article also contains suggestions for books, video or podcasts you might find useful to start growing your own knowledge. Finally, each article concludes with literature references to help you with fact checking.

2. Exercise Regularly and Include both Resistance and Cardiovascular Workouts

Mon, 01 Jan 0001 00:00:00 +0000

Exercise Regularly and Include both Resistance and Cardiovascular Workouts

Commit to a structured, consistent, regular programme of exercise that includes resistance training as well as cardiovascular and flexibility/stability work. Use a wearable and/or sports watch and apps to track your progress.

Why should you care about exercise?

Exercise is not just a good habit; it is, along with sleep and nutrition, a critical pillar of your well-being affecting almost all aspects of your mind and body. Exercise is also an essential consideration when thinking about your health span (not just living longer, but living well as you age).

3. Get Enough Good Quality Sleep

Mon, 01 Jan 0001 00:00:00 +0000

Get Enough Good Quality Sleep

Aim to get 7–9 hrs a night and use a sleep tracker to understand the duration and quality of your sleep so that you can address any deficiencies.

Why should you care about sleep?

Sufficient sleep of good quality [1] is a non-negotiable part of a long and healthy life and provides a vital daily reset for brain and body health. Sleep is essential because it:

4. Monitor Your Heart Health

Mon, 01 Jan 0001 00:00:00 +0000

Monitor Your Heart Health

Check and track your blood pressure regularly. Use blood testing to monitor levels of key markers and uses scans to check for the presence of plaque buildup in your arteries.

Why should you care about heart health?

Cardiovascular disease (CVD) is the leading cause of death globally [1] so anything you can learn about your genetic propensity to suffer from it, your current cardiovascular health, and the impact of your diet and lifestyle can help you to mitigate the risk. It’s important to note that the vascular damage that ultimately leads to incidents like a heart attack or a stroke starts long before the actual event and, despite there being a genetic aspect to this condition, there is much that can be done in terms of diet, lifestyle and exercise. In fact, should you find out that you do have a higher genetic risk, then knowing that makes it even more important to take early action and make long-term changes.

5. Design Your Personal Supplement Stack Informed by Blood Testing

Mon, 01 Jan 0001 00:00:00 +0000

Design Your Personal Supplement Stack Informed by Blood Testing

Further improve your diet by including key supplements to reach the optimum levels and make up for the deficiencies found in the modern world. Periodically, use a blood testing service to check and monitor your levels.

Although there is no substitute for a healthy diet that avoids ultra-processed foods supplements have a role to play in making up for deficiencies caused by modern lifestyles and farming practices. Supplements can also support your training performance, sleep, recovery, gut health, heart health, and longevity. However, there is little point in taking supplements blindly. You need to have your blood tested and design a supplement stack tailored to your own specific needs.

Want to look at the science later but, right now, you are just interested in some actions to take?

6. Monitor Your Body Composition with Specialist Scanning

Mon, 01 Jan 0001 00:00:00 +0000

Monitor Your Body Composition with Specialist Scanning

Use DEXA scans to measure your visceral fat, lean muscle mass, and bone density so that you can reduce the risk of metabolic disease and increase your healthspan.

Body composition scanning provides key information on the levels of visceral fat you are carrying (which is a significant contributor to metabolic disease). These scans also provide an accurate measurement of your lean muscle mass, which is a key marker for longevity.

7. Support Your Brain Health

Mon, 01 Jan 0001 00:00:00 +0000

Support Your Brain Health

Coming soon....

8. Build and Cherish Relationships with Friends, Family and Loved Ones

Mon, 01 Jan 0001 00:00:00 +0000

Build and Cherish Relationships with Friends, Family and Loved Ones

Coming soon....

9. Eat Healthily, Consider Using Time Restricted Eating, and Prioritise Building a Strong Gut Microbiome

Mon, 01 Jan 0001 00:00:00 +0000

Eat Healthily, Consider Using Time Restricted Eating, and Prioritise Building a Strong Gut Microbiome

Don't worry about particular diets or restrictions (unless they are for personal moral reasons). Instead, focus on eating real food and avoiding processed foods and refined sugars. If suitable for you, time-restricted eating can be an effective way to manage your insulin levels and control your weight. Feed the trillions of good bacteria living inside you so that they can nourish and protect you.

Want to look at the science later but, right now, you are just interested in some actions to take?

10. Avoid Damaging Chemicals and Pesticides

Mon, 01 Jan 0001 00:00:00 +0000

Avoid Damaging Chemicals and Pesticides

Coming soon....