Hello Viewer,

When we are younger, how well we turn food into energy and burn energy is like a Tesla. As we age, our metabolism slows down ⚠️—by how much depends on how we treat our meat vehicle.

In Edition #67, we find ways to tune up our metabolic health.  

P.S. If you find this edition helpful, share the newsletter with a friend or family member 🙌🏾.

In Case You Missed It:  #66 YOUR BODY OFF BOOZE

🥃🍸🍺🚫⛔️

Viewer 🪬 Spotlight

Louise wrote: “I did Sober October for two reasons: 1. I like a challenge! 2. I wanted to see if my osteoarthritis would improve. Results: I met the challenge, and my osteoarthritis definitely improved!!! A game changer. 😁” 

James messaged: “Sober October gets easier every year. I found that I now have little to no interest in a casual drink. Even in social settings, there is less motivation to have one—one likely leads to a binge. Less is more, and I definitely feel better the following day. My inflammation is down, and I lost a few lbs. I’m motivated to stay on my workout/work schedule. 🪣” 

Today's Lookahead 👀

1. 👁️ OVE’S GUIDE TO METABOLIC HEALTH ❇️

2. MINDFUL PRACTICE 🧠 BELLOWS BREATH

3. 💪🏾 WEEKLY WORKOUT OVERMAN LADDER 🪜

4. WRAP UP 📋 METABOLIC DISEASES (Web Only) 🔍

Share in the Comment Section 💬: How do you plan to work on this habit? (New routine, habit tracker, accountability partner, etc.)

_{👁️ OVE’S GUIDE TO}

METABOLIC HEALTH ❇️

Metabolic health is essential to overall wellness. It measures the body's ability to process nutrients, optimize blood sugar, and regulate energy without excessive stress on organs or systems. Good metabolic health involves having good cholesterol, steady blood pressure, and waist circumference without relying on medications 💊.

7 Sneaky Metabolic Health Blockers 👀

1. Ultra-Processed Foods 🍔

Loaded with sugars and bad fats, these “foods” spike inflammation and mess with energy production.

2. Sedentary Lifestyle 🛋️

Too much sitting makes mitochondria lazy. Move more; spark that energy!

3. Chronic Stress 😰

Constant stress releases cortisol, adding inflammation and draining cellular power.

4. Toxins Everywhere 🧪

Heavy metals, pesticides, and pollution damage cells and disrupt metabolism.

5. Aging Process ⏳

Natural aging weakens mitochondrial efficiency—keeping them strong takes work!

6. Sleep Deprivation 💤

Poor sleep doesn’t just make you tired; it interrupts cellular repair and adds oxidative stress.

7. Nutrient Deficiency 🥦

Lacking essentials like B vitamins and antioxidants limits energy production and recovery.

Keeping these factors in check can protect your metabolic engine and keep energy high!

7 Ways Metabolic health can add years to your life—and life to your years.

1. Disease Defense 🛡️

• Why: Strong metabolic health lowers your risk of diabetes, heart disease, and even some cancers.

• How: Balance your diet with nutrient-rich foods and keep an eye on blood sugar levels.

2. Sustained Energy ⚡

• Why: A healthy metabolism keeps your physical and mental energy steady throughout the day.

• How: Choose complex carbs like oats and whole grains for lasting energy.

3. Strong Immunity 🧬

• Why: Good metabolic health supports your immune system, making it easier to fight off infections.

• How: Aim for seven to nine hours of quality sleep each night to boost your immune response.

4. Muscle & Bone Health 💪

• Why: A well-functioning metabolism helps preserve muscle mass and bone density as you age.

• How: Include protein in meals and add resistance training to your routine.

5. Weight Stability ⚖️

• Why: Metabolic health helps manage a stable weight, reducing risks tied to obesity.

• How: Stay active, eat balanced meals, and practice mindful eating.

6. Cognitive Clarity 🧠

• Why: When your metabolism is healthy, your mind stays sharp and your mood stable.

• How: Add omega-3s like salmon or flaxseeds to your diet for brain health.

7. Hormonal Balance 🔄

• Why: A balanced metabolism supports stable hormones, affecting mood, stress, and sleep.

• How: Stick to a consistent daily routine, especially for meals and sleep.

In short, prioritizing your metabolic health means investing in an energy, resilience, and clarity-filled approach. Maintaining it involves managing key factors like diet, exercise, and stress.

MINDFUL PRACTICE 🧠 

BELLOWS BREATH

Bellows Breath, also known as Bhastrika Pranayama, is a powerful yoga technique that can wake you up and increase alertness in just a few minutes.

How to Perform:

➕ Benefits

✅ Perfect for a mid-day boost, before a workout, or when sluggish.
✅ Stimulates your diaphragm
✅ Increases oxygen flow,
✅ Energizes your body and mind

Tip: If you're new to this, start slow and work up to faster, more intense breaths. 

_{💪🏾 WEEKLY WORKOUT}
OVERMAN LADDER 🪜 
Bench Press + Push-Ups

The Overman Ladder tests your endurance and strength, targeting your chest and upper body with no rest between sets. You’ll alternate between bench pressing 95 lbs (25 lbs on each side) and performing bodyweight push-ups or modified push-ups from your knees. Each round, you'll increase the reps by 1, progressively challenging your muscles until failure.

DURATION: 15 mins.  INTENSITY: High
TARGET CALORIES: 150 kcals  TARGET HEART RATE: 120-150 bpm

Download a copy of this week’s workout below 👇

_{WRAP UP 📋}
METABOLIC DISEASES 🔍

Metabolic diseases occur when the body’s energy and nutrient systems go out of balance, affecting everything from blood sugar to energy production. Let’s break down the most common ones:

1. Diabetes 🍬

   • Type 1: The immune system attacks insulin-producing cells, causing high blood sugar.

   • Type 2: Cells resist insulin, leading to chronically high blood sugar—often linked to lifestyle.

2. Metabolic Syndrome ⚖️

   • A combo of high blood pressure, blood sugar, abdominal fat, and cholesterol that raises the risk for heart disease.

3. Hyperlipidemia 🧈

   • High levels of cholesterol or triglycerides increase the risk of cardiovascular issues.

4. Hypothyroidism & Hyperthyroidism 🦋

   • Hypo: Slows metabolism, causing fatigue and weight gain.

   • Hyper: Speeds up metabolism, leading to weight loss and rapid heartbeat.

5. Mitochondrial Disorders ⚡

   • Mitochondria (our cell’s energy producers) can’t function well, causing fatigue and muscle weakness.

Why Care? Managing metabolic health lowers the risk of these diseases, enhancing energy, immunity, and longevity. 🌱

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^{I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}