Stack it for Success in 2023

You’ve all seen the amazing stories where someone vlogs their way to an amazing successful turnaround in their health and wellness.

The determination, the struggle, the sweat, and tears and then the amazing transformation – it is inspirational, but it is not a miracle.

Here we are at the start of a new year – its 2023 and we have done some reflecting and now it is time to turn over a new leaf. I’ve been inspired by my holiday reading of James Clears’ Atomic Habits it’s the second read through for me and I feel like I had new eyes.

We all know that making significant changes in our lives can be uncomfortable and scary and some of us are even wired to resist change.

James suggests that it is the small habits that matter – these “cast the vote” for what you want to be/ become. The action of the new habit is the vote for the person you want to be. He says that it is the process behind the goal that creates true behaviour change. These habits can be insignificant on any day, but the greatest returns are delayed as they add up over weeks, months and years. The results can be a complete identity change.

Let’s face it – drastic change can be overwhelming; it is better to focus on what you can control today!

I often meet with patients who are concerned:

“I have a partner that is not into healthy eating.. it makes it hard for me to make these changes”.

“I need to cook for the whole family and they won’t eat these new healthy foods”

I get it! So my answer here is to look for the easy additions first, give it time to solidify in your system ( at least a week but maybe more) and then stack it. Here are my top 3 tips to add effortlessly and easily into your routine. Only 3 because it is easier to maintain in the long game and before you know it you will have a new routine and new habits that will stick for 2023.

Tip 1 : When life gives you lemons – just have lemons!

How many times can lemons come into the equation with great benefits. In my newly launched Gut Reset Series I give 14 talks on different health topics all intertwined with Gut Health – and I mention lemons every time! If you haven’t got the message – lemons are good!!!

They alkalise, stimulate bile, help the liver in countless ways, lower amine levels in the gut, provide nutrients, they support the immune system, help to detox, reduce hot flushes, and support a better night sleep.

So, lets harness the power of the lemon and make it your superpower. Start small and slowly build until you are having a small sized lemon per day – the whole thing (pith, skin, flesh). Buzz it up daily with some water – coconut water or fresh water – if you are having some low fructose fruits put a few blueberries with it or mint or just have it neat! Suck those cheeks in and get a lemon into you!

You will soon feel amazing!

Tip 2: Carrot on an empty stomach

Make your first meal a day a carrot! Grate it or chew it.

Raw carrots contain fibres that help eliminate toxins, they also bind and eliminate used or excess hormones such as estrogen. Raw carrot also lowers excess histamine in the gut, reduces inflammation and lowers serotonin which helps the body produce less cortisol.

Because of its unique binding capacity, a carrot eaten on an empty stomach can beat bloating, reduce the burden on the liver and assist in detoxing the gut.

Fresh grated carrot is best (not blended) add olive oil lemon juice and some pink Himalayan crystal salt. Preferably by itself on an empty stomach before midday.

Carrots work alone and don’t like being bound up with other fibres – so wait 20 minutes before eating anything else.

Tip 3: Add 1 teaspoon of Psyllium to your day.

Its pretty easy to do - you can even put it in a glass of water. If you are sensitive to psyllium (like I was for a while there) you may do better with PHGG (partially hydrolysed guar gum).

This wonderful seed husk is rich in soluble fibre. Is soothing to the gut and can relieve constipation as well as diarrhoea. It can lower cholesterol, balance blood glucose (especially those with type 2 diabetes) and produce a small reduction in systolic blood pressure.

This fibre is hydrophilic (it loves water) so you need to drink plenty when consuming it.

Remember to hydrate.

Remember when a little is good – more is not always better so don’t overdo it. Stick in the sweet spot.

Are you with me?

Are you ready to stack the changes in your favour?

Every decision we make, every action we take, every interaction and choice is either moving us towards our goals or away from them.

These choices of how we spend our days becomes our life. Let’s make great choices.