The Multivitamin Myth

The supplements you take may be doing more harm than good.

July 29, 2024

What’s up?!

Hello, longevity seekers and health enthusiasts! 🌿

In our continuous quest for better health and extended longevity, it’s essential to rely on science-backed strategies. We have heard repeatedly that daily multivitamin use Is beneficial for our health but recent studies suggest otherwise with an increased mortality risk for regular consumers. While this might sound alarming, it opens the door for us to explore more effective and safer options to enhance our health and promote longevity without the need to tap into an industry that is often not even validated by the FDA or scientific studies.

Ready to dive into better health practices? Let’s explore science-based options that truly make a difference!

Science-Based Strategies to Improve Health and Promote Longevity:

Whole Food Nutrition: Instead of relying on multivitamins, focus on a diet rich in whole foods. Fruits, vegetables, whole grains, lean proteins, and healthy fats provide a broad spectrum of essential nutrients that are more bioavailable than those in supplement form.Make sure to follow my general rule of at least 50% of your diet being raw, whole, plant-based foods exactly as nature offers these to you and cover the rainbow of phytopigments!
Regular Physical Activity: Engage in regular exercise, such as walking, swimming, or strength training, which improves cardiovascular health, enhances mood, and increases lifespan. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.Follow one of my other key rules: MOVE MORE OFTEN! Don’t expect to sit around for work most of the day and for 30-60 minutes once a day to do the trick. Keep your weekly exercise routine intact but integrate more movement, stretching, and twisting into your daily hustle to keep your energy moving and reduce tension, pain, or stiffness that adds up over the years.
Mindfulness and Stress Management: Chronic stress can shorten your lifespan. Practices like mindfulness meditation, yoga, and deep breathing exercises can help reduce stress levels, lower blood pressure, and improve overall well-being. Again, integrate micro-practices throughout the day. Make your wellness a priority like eating, drinking, sleeping, and bathing.Follow my 30:5:90 Rule: Break up your work routine with a Pomodoro-style approach. A 5-minute break to breathe, walk, stretch, meditate, etc for every 30-minute work interval. Never go longer than 90 minutes at a time as we go through daily cycles and after 90 minutes your productivity and focus begin to wane and your energy to wear out.
Adequate Sleep: Quality sleep is crucial for longevity. Aim for 7-9 hours of uninterrupted sleep per night. Good sleep hygiene, such as maintaining a regular sleep schedule and creating a restful environment, can significantly impact your health, lower stress hormones, clear your adenosine, enhance neurotrophic factors, detoxify your mind and body, and more.Follow the 10-2 Rule: Avoid regularly bypassing the critical time window of 10 PM to 2 AM where many of the benefits of sleep occur. This deep, dreamless sleep phase is often bypassed partially or fully in the Digital Age. Make sure that you are consistent with your schedule to enhance the regularity of sleep and its many, many benefits.
Hydration: Staying hydrated is essential for all bodily functions. Drinking adequate water throughout the day supports digestion, nutrient absorption, and toxin elimination, all of which contribute to better health and longevity. Water is an ergogenic aid that facilitates the functions of every cell, tissue, and organ and can help you sustain peak mental and athletic performance.Proper Hydration Rule: Make sure you drink your daily minimum of 15.5 cups of water if a male and 11.5 cups if a female (Mayo Clinic). Listen to your body and make sure to vary this depending on other factors or conditions (i.e. season, level of activity, etc.).

Integrating Health-Boosting Practices into Your Routine:

Nutrition: Plan your meals to include a variety of nutrient-dense foods, the so-called Superfoods, which are high nutrition, but less calorie-dense. Consider consulting with a nutritionist to ensure that you are meeting all your dietary needs through food and consider getting a functional medicine, comprehensive lab test.
Exercise: Incorporate physical activity into your daily routine. Find exercises you enjoy to maintain consistency and make it a fun part of your day. If the exercise feels good and you enjoy it, it will have a greater chemical benefit on your brain and body.
Mindfulness: Set aside time each day for mindfulness practices. Apps like Calm or Headspace can guide you through quick and effective sessions. We also have a Mastermind loaded with guided practices tailormade for you in the Digital Age and for the busy city dweller.
Sleep Hygiene: Establish a bedtime routine that includes winding down activities such as reading or taking a warm bath. Avoid screens and caffeine close to bedtime. Make sure that an hour before bed you digitally detox, unwind, and develop consistent healthy sleep rituals.
Hydration: Carry a water bottle with you to ensure you stay hydrated throughout the day. Add a slice of lemon or cucumber for a refreshing twist.

In Case You Missed It: Insights on Multivitamins and Longevity

Multivitamin Study: An article from The Epoch Times discussed a large study linking daily multivitamin use to increased mortality risk. The study suggested that relying solely on multivitamins for nutrient intake may not be beneficial and highlights the importance of obtaining nutrients from whole foods.
Nutrient Absorption: Research in The American Journal of Clinical Nutrition indicates that nutrients from whole foods are better absorbed and utilized by the body than supplements.
Exercise and Longevity: A study in The Lancet found that regular physical activity significantly reduces the risk of chronic diseases and increases life expectancy.

Embracing a Holistic Approach to Health and Longevity

You can significantly improve your health and extend your lifespan by focusing on whole foods, regular exercise, stress management, adequate sleep, and hydration. These practices are about living longer and better, with vitality and well-being. Make sure to respect the inherent cycles of nature built into your own body’s code. Avoid turning on the stress pedal without consistently countering it with the rest, renewal, and recharge brakes to avoid burnout, breakdown, and dysregulation. If you want harmony and health, you must skillfully design your day to integrate your wellness to balance the work.

In Closing

Here’s to embracing science-backed strategies for a healthier, longer life. May your journey be filled with energy, joy, and vibrant health.

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

Stay healthy, Stay informed, and Stay Zen, my friends! 🌟🌿

From the teachings of Bebe Chez & DigiMonkz