LIVING A HAPPIER AND HEALTHIER LIFE WITH DR STEPHEN MANLOVE

So how about lifestyle; behavior/exercise, meditative experiences, diet. Everybody knows these, nobody does them, but we should all be doing these. We should all be thinking about ways of integrating these into our lifestyle, because these all have possible effects on genetics and thus, epigenetics. Standard behavioral recommendations; 30-60 minutes of aerobic exercise, 4-6 times a week. Our strength training a couple of times a week – not easy. This guy says, “This morning I spent an hour on the bike. Tomorrow I intend to start peddling.” Yeah, start somewhere, right? And in my office, we are working with people on developing exercise programs. Everybody who does TMS in my office, we are also developing an exercise routine. We’re coaching them, starting with where they’re at and developing some kind of routine to improve their exercise physiology. “Refusing to go to the gym is not the same thing as resistance training”. Yeah, remember that. So it is hard to get people to exercise who arent exercisers. It’s easy if you’ve been an exerciser or if its part of your lifestyle. You know it makes you feel good, you do it. If you haven’t done it, you don’t know it, and you’ve got to learn it, but you cna start in small steps and build. Meditative experiences; transcendental meditation, focused attention, mindfulness, effortless transcending. There are different words that people use. There are lots of different styles of this. Prayer – within a religious context – music, tai chi. I know that my days are better, my brain is quieter if I have taken the opportunity to meditate, so I do that as part of a personal exercise and meditate every day unless there’s some catastrophe that day. And they balance me. They keep me able to focus, to be engaged with other people, by doing other things that I really love to do. And I am just encouraging people to figure out someway that works for them, that they can enter that state where they can calm their brain on a regular basis. Hopefully daily, doesn’t need to be forever. It could be a half hour or 15 minutes if you can get it. 15 minutes is a lot better than nothing. Then diet; standard recommendations that we give are minimized consumption of processed sugar. I don’t know if you know this but sugar’s poison. You’ve got to think of it like that. And if that’s the case, then we’re flooded by poison right?. You walk into any grocery store and any coffee shop, the sugar is calling you, right? We want to minimize the consumption of grain products. I can talk about that a little bit but gluten, in particular, appears to have some negative effects on especially the development of inflammation. Take Omega-2 fatty acid and/or eat more fish, preferably small fish. Big fish tend to accumulate mercury and small fish, like sardines, and even fish like trout and salmon can have less mercury in them. Big fish, like tuna, have more mercury in them. They ask for 12 hours a day. That can be a little bit challenging if you’re like me, but you can work towards it. That means don’t eat between dinner and breakfast. So for me, I often get home at 6 o’clock. We might have dinner by 19:00. I like to go at least until 07:00 the next day. Really, what I like to do, is go until about 09:00 or 09:30. I’m getting 14 hours and that would be optimal. I get hungry, I need to function, my brain feels like it can’t engage as well. Sometimes I eat, but I’m working towards that. Take vitamin D. Almost everybody – especially Northern latitudes like South Dakota – is vitamin D deficient. Virtually everybody that we’ve tested – and we’ve tested over 200 people – has been vitamin D deficient. 

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