Sleeping in this position will make you live longer (according to scientists)
Also, why not all salt is created equal
Hello amigo,
After 10 years of battling mouth breathing, I’ve almost perfected the sleep protocol that transformed my health.
I went from drinking 6 coffees a day, which was draining me, to having just one, and now my energy stays stable well into the evening after putting my kids to bed.
In fitness, there are key factors that truly matter, and then there’s the minutiae that society overemphasizes, distracting us from the basics.
One piece of advice I received from Peter Attia is this: major in the major, minor in the minor.
In other words, focus on the 20% of actions that will give you 80% of the results.
This is the Pareto Principle (also known as the 80/20 Rule).
It suggests that 80% of outcomes come from 20% of efforts.
In health, this means identifying the essential habits that drive the majority of your results and prioritizing them, while avoiding distractions from the smaller details.
Now let’s dive in.
The Nut You Should Be Snacking On For Better Metabolism
Studies consistently show that incorporating almonds into your diet can lead to better blood sugar control, lower cholesterol, and improved metabolic health.
How?
Stabilizing Blood Sugar: Almonds are rich in healthy fats and fiber, this makes them an excellent snack for those looking to regulate their glucose levels and prevent blood sugar spikes after meals.
Improving Cholesterol: Consuming almonds has been shown to lower LDL (bad) cholesterol while boosting HDL (good) cholesterol.
Nutrient Dense: Almonds are loaded with important vitamins and minerals like magnesium, vitamin E, and antioxidants. These nutrients help reduce inflammation.
P.S If I stay hungry after a meal, I have 5 almonds. This helps me curb my cravings and maintain stable energy levels without overeating.
Why Sleeping on Your Left Side is Best for Longevity
1. Helps the Brain Clear Out Toxins
Sleeping on your side, especially the left side, helps the brain clear out waste more efficiently. Dr. Helen Messier, a longevity expert, explains that this position supports glymphatic clearance, reducing the risk of neurological conditions like Alzheimer's by aiding the removal of toxins and metabolic waste.
2. Improves Circulation
Sleeping on your left side improves blood circulation by relieving pressure on the vena cava, a major vein that returns blood to the heart. This is especially beneficial for individuals with heart conditions or pregnant women, as it allows for better blood flow and reduces cardiovascular strain.
Dr. Andrew E. Colsky, founder of the National Sleep Center, explains that left-side sleeping enhances circulation, benefiting both the heart and brain.
3. Supports Digestive Health
Another key benefit of sleeping on the left side is improved digestion. Since the stomach and pancreas are located on the left, this position helps food and digestive enzymes move more easily through the system.
4. Puts Less Pressure on the Spine
Dr. Gbolahan Okubadejo, a spinal surgeon, recommends this to maintain neutral spine alignment. Fetal position can also relieve back pain and reduce pressure on the spine, making it ideal for those with herniated discs.
Second Place: Sleeping on Your Back
1. Even Weight Distribution
Lying flat on your back helps distribute weight more evenly across your body. This position minimizes pressure on the spine, joints, and muscles.
Dr. Okubadejo mentions that it’s ideal for people who experience muscle pain or are recovering from an injury.
2. Avoiding Spinal Strain
This helps maintain the natural curve of your lower back and alleviates unnecessary strain.
However, if you suffer from obstructive sleep apnea or snoring, sleeping on your back may not be the best choice, as it can cause your airway to collapse due to gravity, making it harder to breathe.
Dr. Colsky points out that people with sleep apnea should avoid back sleeping to reduce the risk of heart disease, stroke, and other complications.
The Worst Sleep Position: Stomach Sleeping
1. Neck and Spinal Strain
When you sleep on your stomach, you’re forced to turn your head to one side to breathe, putting immense pressure on your neck and spine.
2. Impaired Breathing
Since your chest is pressed against the mattress, breathing becomes more restricted.
3. Alternative for Stomach Sleepers
If you can’t fall asleep unless you lie on your stomach, Dr. Okubadejo recommends using a flat pillow or no pillow at all, and placing a small cushion under your hips to reduce the pressure on your lower back.
However, even with these adjustments, stomach sleeping remains the least ideal option for long-term health.
Not All Salt Is Created Equal
Salt often gets a bad rap due to its association with hypertension and heart disease. However, it's also an essential mineral that plays a crucial role in maintaining fluid balance, nerve function, and muscle function.
Here’s a breakdown of different salts and when to use them:
Sea Salt: It’s minimally processed and retains some natural minerals, making it an excellent everyday option.
Kosher Salt: Its larger grains make it easier to control and distribute, making it great for finishing dishes as well.
Maldon Flaky Sea Salt: Perfect for a final sprinkle on your dishes. It adds a delicate crunch and burst of flavor that enhances the overall taste of your food.
Himalayan Salt: Known for its distinctive pink color and mineral content, it contains trace minerals like magnesium and potassium.
Closing Thought
One micro habit that changed my life was adding a pinch of salt to my last water intake after 6 p.m. It helps balance my electrolytes and keeps me hydrated throughout the night, allowing me to sleep uninterrupted without those frequent bathroom trips.
That’s it for me.
Hasta la vista, amigo.