Here’s your health and nutrition update of the week. Drop a comment or reply to the newsletter with your thoughts and feedback!

TL;DR Don’t breathe out of your mouth and try this new smoothie recipe. Keep reading for more. Just for fun: favorite tiktok of the week.

What’s on my mind this week

I’ve been trying to think about how I might target some of the specific chronic conditions that I suffer from with lifestyle + nutrition. So I’m currently investigating Asthma and what I can do in my life to improve my condition. Like many, I’m taking a pretty high dose steroid inhaler for my asthma (Advair 500/50) and my goal is to reduce this over time until I can get rid of it completely.

Here is some stuff I’m looking into:

Personally, I’m going to focus on nose breathing for the next few weeks and see how it goes. I’m also going to see if there are some specific breathing exercises I can find to help improve asthma. I’ll report back on this!

You can try these types of breathing exercises with a simple meditation music track to help you get into the flow.

What I’m reading

I’m currently reading Eat Smarter by Shawn Stevenson and A Promised Land by Barack Obama. I love Shawn’s podcast, so I had a feeling this book would be really informative.

I’ll write more about it as I read, but so far the book has been diving into the different types of fats, and how they operate. There is a lot of detail around the biological processes in our bodies and how they work together, if that’s your type of thing.

A couple of things I found interesting so far:

  • Your body metabolizes fats, carbs, and proteins very differently! About 20-30% of protein calories you consume are burned through digestion alone, that’s 5-10% and 0-3% for carbs and fats respectively.
  • Your body will use 2 fuel sources before it will try to get fuel from fat stored in your fat cells. First, it will try to use what you’re eating right now, then it will try to find storage from what you very recently ate that is not yet stored in fat cells. then finally it will look to fat cells. That’s part of why when you’ve gained fat it can be really hard to lose it.

I’d definitely recommend it so far and I’ve added it to my nutrition books list.

What I’m cooking

Occasionally after lunch we’re craving something sweet. This week my girlfriend just threw together a new smoothie recipe with some things we had around the house and it was so good!

This smoothie recipe has no added sugar and can make 2-3 servings with a single banana (the only sugar source). The smoothie has nutrients from the banana, collagen, and peanut butter, and you can add a leaf or two of kale to level up the nutrient content if you’d like to.

Checkout the recipe for more details on the nutritional content.

What I’m listening too

I’ve been obsessively listening to The Model Health Show w/ Shawn Stevenson. This podcast is PACKED with information. Shawn rattles off study after study, much like his book, so if you’re interested in learning more about health and nutrition I highly recommend this.

I will be writing some more about this topic, but I really found this podcast on nose breathing extremely interesting.

Thanks for making it this far!

Please drop a comment, reply to the email, and share this with a friend! Let me know what you found helpful and what can improve.

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