5 Resolutions You Can Do in Less than 10 Minutes (Bonus: They Don’t Need to Start on New Year’s Day!)

This article was originally published by Dr. Hyman

New Year’s resolutions don’t need to happen on New Year’s Day, they can happen any day. When you take control of your health and your life, you feel empowered. Those changes can happen January 1st or March 1st, or any day really. You don’t need a calendar to dictate them.

My upcoming docuseries Broken Brain provides plenty of ways to empower you to take control of your brain, your overall health, and your life. This information is powerful medicine, and just as importantly, many of these strategies don’t require a lot of time.

I hope you’ll join me for this groundbreaking event. (You can register here) In the meantime, here are 5 “fast” strategies from the docuseries you can incorporate in your life in 10 minutes or less. And you can start them any day of the year!

1. Fill your plate with 75% non-starchy veggies.

Unfortunately, carbs get a bad rap. Cauliflower and ice cream both fall into the carbs category, but we all know one is healthy and the other isn’t. Ideally, about 75 percent of your carb intake should come from mostly non-starchy veggies and some low-glycemic fruits. By volume, most of your plate should be carbs. Note I said volume, not calories. Many plant-based carbs actually have very few calories.

2. Go all-out with 7 minutes of intense exercise.

High-intensity interval training, or HIIT, involves working at the very top end of your capacity for 45 – 60 seconds, then recovering for 3 minutes by walking or a slow jog, then returning to very high intensity for another 45 – 60 seconds. Don’t let the short time fool you: You’ll see significant fitness gains very quickly. You can do it walking, running, biking, jumping rope, dancing, or even swimming. Just focus on getting your intensity up to a 9 on a 1-to-10 scale during the intense intervals, and then allowing your system to recover as much as possible during the rest cycles. And prepare to work up a sweat! The New York Times has a great 7-minute app to do HIIT. “In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science,” writes Gretchen Reynolds. You can get the app here.

3. Practice sleep hygiene.

Going to sleep and waking at the same time each day creates a rhythm for your body. Only use your bed for sleep or romance. Don’t keep a television in your bedroom: Studies show the artificial, bright light can disrupt brain activity and alter sleep hormones like melatonin. Here’s an easy way to fall asleep more efficiently. About an hour before bed, put your phone to bed. And all electronics for that matter. Find a relaxation technique (it could even be a hot bath) that helps you drift into deep sleep.

4. Do a 2-minute meditation in the morning and evening.

This makes a great way to begin and end your day. The effects of chronic high cortisol and other stress hormones on our brains depletes brain power and leaves us tired, sick, and fat. You don’t need 30 minutes of meditation or an hour-long yoga class to lower those stress hormones. A 2-minute breathing practice, yoga, or meditation exercise can do wonders for your mind and body. Here’s a breathing exercise called “Take 5” you can do several times each day. Sit on a chair, or propped up on pillows in your bed, or cross-legged on a cushion on the floor. Close your eyes and your mouth. Breath in slowly through your nose to the count of five. Hold to the count of five and then slowly breathe out to the count of five.

5. Cultivate community.

Friend power, not willpower, is the key to success with your health goals. Conversely, when you shift focus and prioritize your friends, family, and coworkers, you deepen your connection with them and feel more fulfilled. Sometimes those connections might feel uncomfortable, but they’re worth it. Social media has its place, but most of us spend far more time there than we do interacting in real life, which new research shows impacts our health and happiness. Instead, spend 5 minutes a day connecting with a loved one.

Incorporate these fast, effective strategies and watch your life improve! Your New Year resolutions can happen any day.

I hope you’ll join me in the Broken Brain docuseries to learn more quick, simple strategies about how to fix your brain and your overall health.


Fasting?

Breakfast, blood sugar, & inflammation

Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.

In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!

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Best stretch before bed (1 minute)

Did you know that one of the best times to stretch is right before bed? However…

What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...

=> Best stretch before bed (takes 1-min)

Enjoy!

Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody


Stop Snoring in 3 Minutes - Starting Tonight

...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!

Today is a good day. Tonight will be even better. Why?

Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!

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To a good night's sleep,
Rick + Lisa
eatlocalgrown / wisemindhealthybody


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To your health!

PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...


#1 muscle that eliminates joint and back pain, anxiety and looking fat

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

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Is it…

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!


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In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.

See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.

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--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)


Free Paleo / Keto Cookbook

Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold ­­ a Le Cordon Bleu trained Chef and owner of Pete's Paleo...

And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!

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The cookbook is called Paleo Eats, and it's filled with over 80 chef ­created, insanely tasty Paleo recipes ­­ which means they are free from gluten, soy, dairy, and refined sugar.

Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)

>> Get The Free Cookbook

Enjoy!


Sponsored Health Resources

In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.

NOTE: I update these links often so please check back to see what's new!


1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…

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--> The best way to get maximum effects of Turmeric


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--> Why Some People LOOK Fat that Aren't


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Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.

Rick D.
wisemindhealthybody.com