Living & Practicing by Design™

Natural Alternatives to GLP-1 Weight Loss Drugs

GLP-1 (Glucagon-like peptide-1) drugs, such as semaglutide (Ozempic, Wegovy), are commonly prescribed for weight loss and managing type 2 diabetes. These medications work by increasing insulin production, reducing appetite, and slowing gastric emptying. However, for those seeking Natural Alternatives to GLP-1 Weight Loss Drugs due to side effects, cost, or personal preference, several natural strategies can promote weight loss and regulate blood sugar without pharmaceuticals.
 
1. Fiber-Rich Diet
High-fiber foods help control appetite by slowing digestion, mimicking the effect of GLP-1 drugs. Soluble fiber, found in oats, flaxseeds, and beans, forms a gel-like substance in the stomach, helping you feel fuller for longer. Insoluble fiber, present in vegetables and whole grains adds bulk to the diet and supports digestive health. Both types are essential for regulating blood sugar and managing weight.
2. Intermittent Fasting (IF)
Intermittent fasting is an eating pattern that alternates between fasting and eating windows. Popular methods like the 16:8 plan (fast for 16 hours, eat for 8 hours) have been shown to enhance fat burning, improve insulin sensitivity, and reduce appetite naturally—similar to GLP-1 medications.
3. Probiotics
Improving gut health is another effective approach to weight management. Probiotics, particularly Lactobacillus gasseri and Bifidobacterium breve, have been shown to help reduce fat mass and improve metabolism. Incorporating probiotic-rich foods like yogurt, kefir, and sauerkraut can promote a healthier digestive system and support weight loss.
4. Natural Supplements... Learn much more and contact us HERE

Highest Energy Daily Habits for Adults

What Are the Highest Energy Daily Habits for Adults
In our fast-paced lives, maintaining energy throughout the day can be challenging. But what if you could make simple changes to your daily routine that significantly boost your energy and productivity? Here are the highest energy daily habits for adults that can transform your day.
Prioritize Sleep
Quality sleep is essential for staying energized. Aim for 7-9 hours each night to allow your body to recover and recharge. Try to maintain a regular sleep schedule, and limit screen time before bed to improve sleep quality.
Stay Hydrated
Dehydration is one of the most common causes of fatigue. Start your morning with a glass of water and continue to drink throughout the day. Staying hydrated keeps your body functioning properly and supports digestion and circulation.
Eat Nutrient-Dense Foods... Learn much more and contact us HERE
 
 
 
What you eat fuels your energy levels. Include a variety of whole foods like fruits, vegetables, lean proteins, and whole grains in your diet. These foods provide lasting energy without the crashes that sugary or processed snacks can cause.
 
 
 
Exercise Regularly

The Far Reaching Benefits of Physical Activity

The Far Reaching Benefits of Physical Activity
Much has been written about the effects of exercise, physical activity and health in general. But what you may not know is there are good studies showing improvements in many health parameters with regular physical activity.
According to the American College of Sports Medicine, adults should be physically active seven days a week. Not unexpectedly, some in the popular media attacked this as 'not doable by most adults'. But the fact is, the more sedentary our lives become, the worse our health becomes. For example, we know that metabolism slows with as little as 90 minutes of continued sitting at your desk.
As your metabolism slows, you become much more efficient at making fat than you do burning it. And as a regular reader, you know that poor metabolism can lead to the development of neuropathy, type II diabetes, and illnesses with debilitating health effects. But you can boost your metabolism with a workout at the gym or a stroll in the morning—and eat properly (a lot of protein) —but sitting all day without moving will negatively impact your health. This small change in your routine can be the game changer in your life, helping you to burn more calories, invariably speeding up your body metabolism.
Typically, inactivity has an array of adverse health effects. The risk of cancer, risk of metabolic diseases such as dyslipidemia, Diabetes Mellitus, Hypertension, obesity, heart diseases including coronary artery disease and heart attack, stroke, and musculoskeletal diseases such as kneel pain and osteoporosis can all be linked to inactivity.
So, what’s the solution?
Click HERE to learn more and contact us.

From Couch to Confident: Steps to Getting Into Fitness Today

Starting a fitness journey can be overwhelming, especially if you’ve been living a sdentary lifestyle. But with the right approach, you can transition from the couch to a confident, active version of yourself. Here’s how to take the first steps toward a healthier lifestyle.
1. Start Small
Don’t feel pressured to jump into intense workouts right away. Begin with manageable activities like walking, stretching, or bodyweight exercises. A brisk 20-minute walk a few times a week or doing basic squats at home can be a great way to ease into movement and establish consistency.
2. Set Realistic Goals
Set achievable fitness goals. For instance, aim to walk 10,000 steps daily, work out three times a week, or run a mile without stopping in a few months. Breaking goals down into smaller milestones makes them easier to tackle and gives you motivation as you progress.
3. Find Your Why
Understanding your motivation is key. Whether it’s improving health, gaining more energy, or managing stress, having a personal reason for getting fit helps sustain your effort when things get tough. Write down your "why" and use it as a reminder to stay committed.
4. Invest in the Basics
You don’t need fancy equipment, but good workout shoes and comfortable clothes can make a big difference... Read much more & Contact us HERE

Make Your Bed - Cleaning and Organizing Your Environment

Friends, we all live in a world that moves fast. In this face paced world, it's quite easy to get overwhelmed with many tasks, projects, problems and so forth. For some reason, things just pile up quickly. How many of you can relate to this? One of the best ways to begin to lessen the stress in your day is to Make Your Bed.
 
Making your bed establishes a sense of order and organization in your immediate environment. Its helpful to use the simple act of making your bed as a training. Make your bed in a mindful way. Smooth the sheets, fluff the pillows, tuck in the blankets and make these simple actions a preparation for your day. The habit of making your bed trains you to follow through with intention. Following through with intention will help you greatly, dealing with the many tasks and decisions you will have in your day. When you see a neatly made bed in a clean and orderly space sets a positive tone for your day.
Making your bed can enhance your productivity and discipline. You cultivate a sense of accomplishment and motivation to tackle other tasks. Its a foundational habit that will spill over into the other areas of your life, creating a domino effect of productivity and goal achievement.
 
The bottom line is that the simple habit of mindfully making your bed every morning gives you a WIN first thing of the day. You will want to clean and organize your entire living or/and work environment. Let's face it, spending inordinate amount of time looking over and over again for something multiple times a day is very stressful...
 
Read much more and contact us HERE

First Exposure to Natural Light in The Morning

 Exposure to natural light first thing in the morning, also known as "first exposure to natural light in the morning," which I call "Coffee Near in The Sun" has several potential benefits for human health. One of the biggest is that exposure to natural light, especially in the morning, helps regulate circadian rhythms in the body. This is very important for maintaining a healthy sleep-wake cycle and overall well-being.  This is becoming much more of an issue as so many are reaching for phones first! We suggest you put that off for at least 30 minutes! For us in the northern climates get near a window as sunny as you can upon arising! Exposure to morning sunlight suppresses the production of melatonin, a hormone associated with sleep. This helps us feel more awake and alert all during the day!!!  Sunlight is a natural source of vitamin D, and morning exposure to sunlight outside contributes to the synthesis of this essential vitamin. Vitamin D is important for bone health, immune function, and overall health and so much more! Exposure to first morning natural light is associated with improved mood and mental health. Sunlight stimulates the production of serotonin, a neurotransmitter that contributes to feelings of well-being and well-being.  Exposure to natural light has a positive impact on eye health. Regulates eye growth and development and reduces the risk of myopia in children. With all the things I mentioned above you can see how exposure to the morning sun leads to increased energy levels and increased productivity throughout the day... Learn so much more and contact us HERE

Oranges Are A Nutrient Powerhouse

Whole oranges are a nutrient powerhouse due to their rich nutritional profile. Today, I am reviewing some key health benefits associated with consuming whole oranges. Please don't overlook how whole oranges can be a nutrition gamechanger.
 
Rich in Vitamin C: Oranges are well-known for their high vitamin C content. Vitamin C is essential for a healthy immune system, as it helps the body defend against infections and supports the proper functioning of various bodily processes.
Antioxidant Properties: Oranges contain a variety of antioxidants, including flavonoids and carotenoids. These antioxidants help protect the body's cells from oxidative stress and inflammation, which are associated with various chronic diseases.
Fiber Content: Oranges are a good source of dietary fiber, both soluble and insoluble. This is so key to belly health and microbiome. They promote digestive health, which can regulate blood sugar levels, and contributes to a feeling of fullness, which can help with weight management.
Heart Health: The fiber, potassium, and antioxidants in oranges contribute to cardiovascular health. Potassium helps regulate blood pressure, while the fiber and antioxidants help lower cholesterol levels and reduce the risk of heart disease.
Hydration: Oranges have a high water content, which contributes to hydration... You can learn lots more and contact us HERE: https://www.drjohnhayesjr.com/oranges-are-a-nutrient-powerhouse

Zinc and Viral Infections

Zinc is a crucial trace element that plays a significant role in the immune system, particularly in the context of viral infections affecting the respiratory tract. Recent research has illuminated its importance in combating various respiratory viruses, including influenza, respiratory syncytial virus (RSV), and SARS-CoV-2, the virus responsible for COVID-19. This blog explores the multifaceted roles of zinc in antiviral defense and immune regulation.
Zinc's Role in Immune Function
Zinc is essential for maintaining immune health. It supports the development and function of immune cells such as T cells, B cells, and natural killer (NK) cells. A deficiency in zinc can lead to impaired immune responses, increasing susceptibility to infections. Studies indicate that approximately 17-20% of the global population may be zinc-deficient, which can exacerbate the severity of respiratory infections.
Antiviral Properties of Zinc
Zinc exhibits direct antiviral effects against various viruses. It has been shown to inhibit viral replication by interfering with viral polymerases and other critical enzymes involved in the viral life cycle. For instance, zinc can reduce viral titers in RSV infections and has been found to enhance the effectiveness of treatments like hydroxychloroquine in COVID-19 patients1. Additionally, zinc-dependent proteins such as zinc-finger antiviral protein (ZAP) play a pivotal role in restricting viral replication.
Mechanisms of Action
Zinc's antiviral mechanisms are diverse:
Inhibition of Viral Replication: Zinc ions disrupt the replication processes of viruses by inhibiting key enzymes necessary for their reproduction.
Regulation of Cytokine Production: Zinc modulates the production of pro-inflammatory cytokines, helping to balance immune responses and prevent excessive inflammation that can lead to tissue damage.
Support for Epithelial Integrity: Zinc is vital for maintaining the structural integrity of respiratory epithelial cells... Lean much more & contact us HERE

No Gym, No Problem: Getting into Fitness from Home

Starting a fitness journey doesn’t have to mean heading to the gym. With the right approach, you can build strength, improve endurance, and boost your well-being—all from the comfort of your home.
 
The key is to set clear, realistic goals that align with what you want to achieve, whether that’s weight loss, muscle tone, or simply staying active. For example, aiming to run a 5K, lose five pounds, or achieve 20 push-ups helps keep you focused and motivated as you track your progress.
 
Creating a designated workout space, even a small area with a yoga mat, can make a big difference in staying consistent. Find an open spot in your home with a non-slip surface, whether it’s your living room, bedroom, or garage.
 
Once you have your space, start with bodyweight exercises, which are highly effective and require no equipment. Moves like squats, push-ups, planks, lunges, and burpees target major muscle groups and can be modified as you build strength. Start with a few sets of each exercise, adding reps over time.
 
Simple, affordable tools can also enhance your workouts. Resistance bands, a pair of dumbbells, or even DIY weights like water bottles can add intensity to your routine... Read so much more and contact us HERE

Holiday Stress? Just Say "No"

Holiday Stress? Just Say "No"
It is no news that on the scale of psychological stresses, holiday stress ranks near number one. Why is that? As you probably guessed, there are many reasons- finances, our and our spouses’ expectations, and—often the biggest—family. It could also be that this year has been physically or financially difficult for you. If this is the case, the holidays might bring dread rather than joy.
However, saying yes in situations when you should say no can leave you overwhelmed and feeling resentful. Sometimes it's best to just say, “No, I’m not participating.” Your colleagues, friends, and family will understand if you can’t participate in every activity during this period.
I read this many years ago in one of my favorite life simplification books. Yes, this could be the right solution for you. Sometimes, one of the healthiest things we can do is to choose not to participate in chosen—or all—holiday activities.
Psychologists will be the first to tell us that, as adults, the most stressful things the holidays bring are our own expectations, that they will miraculously do something for us that they can’t. So, some people will choose to travel, go away for the day, or simply be by themselves... Read much more & contact us HERE