March 14, 2025: In times of stress; and evidence for time-restricted eating
Happy Friday! Each week, I’m sharing two nano health habits, a lesson, and an inspirational quote to ponder on your health journey.
No one’s yet discovered the elixir of youth. There is no one fix for a longer, healthier life. What we do have, though, are nano or micro habits that together make all the difference.
Another episode of my podcast The Health Refresh is also out now, wherever you get your podcasts. I speak to one of the world’s experts on inflammaging, Dr Luigi Ferrucci at the US National Institute of Aging. Find out how inflammaging ages us and how we can measure it.
Two Nano Health Habits
In times of stress, just breathe. In moments of short-term stress, like a stressful event at work, or at home, just breathing slowly and deliberately can help. Exhaling, in particular, will activate our parasympathetic nervous system, which slows down our heart.
Use air filters at home. Air filters at home are very good at taking out pollutants and improving ventilation. We often think that pollutants are mostly outside, but they can be in our homes too, in the form of dust, pollen and bacteria. HVAC systems will do the job, as long as we remember to replace the filter regularly; or you can buy a standalone air filter. Look for a HEPA filter. That’s short for high-efficiency particulate air.
One Lesson
When we eat matters. One proven way to lose weight and improve blood sugar is to limit when we eat. Time-restricted eating means stopping all calorie intake for at least 14 hours; say overnight from 7pm till 9am the next morning. You could play around with the timing and find a food-free window that works for you.
Here’s a review of the evidence:
https://pmc.ncbi.nlm.nih.gov/
One Quote
“I’ve lived the life of a man without teeth, he thought. I’ve never bitten, I’ve been waiting, keeping myself for later — and now I’ve just ascertained that I don’t have teeth anymore.”
Jean-Paul Sartre, The Age of Reason
Jules Walters
I'm a health coach for busy I'm a health coach for busy leaders.
I studied through the Institute for Integrative Nutrition in New York, and I have a first-class degree in molecular genetics from King's College London. My first book Nano Health Habits is available on Amazon as an ebook and a paperback.
I also have a free masterclass on how our DNA affects our metabolism, including our weight and energy levels. You can watch at https://juleswalters.com/masterclass/
If you know someone who might value this weekly newsletter, please share this link to sign up: https://juleswalters.com/newsletter/