ACUBALANCE FERTILE DIET CHALLENGE
Slow Down Your Reproductive Clock by Exercising 30 Minutes Every Day
For 10 weeks, we will be sending you a weekly challenge to eat a food group’s recommended number of daily servings or implement a lifestyle change. The goal of the challenges is to build habits for healthy eating that will help you achieve or maintain a healthy weight and optimize your fertility.
Week One: Enjoy more fruits and vegetables. Your goal is to eat 7-10 servings of fruits and vegetables a day. e.g. 1 medium sized fruit or vegetable, ½ cup fresh, frozen or canned, 1 cup raw leafy salad.
Week Two: Replace bad fats with fertility-boosting good fats.
Week Three: Exercise at least 30 minutes a day.
This week we are going to encourage you to move your body for at least 30 minutes a day. Just taking a brisk walk for 30 minutes is all you need to do.
Did you know that vigorous exercise (raising a sweat and getting short of breath) can turn back your biological clock? It actually helps preserves your DNA by reducing stress and protecting against telomere shortening.
Telomeres, the tiny units of DNA at the very end of each chromosome, shorten over time because they cannot fully replicate each time the cell divides. Hence, as you get older, your telomeres get shorter and shorter. But a growing body of research shows that, along with certain nutrients, exercise plays a huge role in protecting and even increasing telomere length, thereby affecting longevity. A recent study has shown that increasing telomere length can rejuvenate female mice and restore fertility.
High-intensity exercise appears to be the most effective all-natural approach for slowing down the aging process by reducing telomere shortening. Watch this video on how walking 30 minutes a day can reduce obesity and improve your health.
See "Six 'Grow Young' Nutrients I Take Every Day" and "Such This 'Magic Hormone' into Your Body and Transform Your Health" for more information.
Exercise can also help balance blood sugar and reduce belly fat
Exercise is critical for the improvement of insulin sensitivity. It helps reduce belly fat, improving sugar metabolism. Regular exercise will help reverse PCOS and prevent or reverse diabetes. You should do at least 30 minutes of walking every day. Walking after dinner is a powerful way to reduce your blood sugar.
Interval training improves your metabolism and mitochondrial function. It helps to increase the efficiency calorie burning so that you burn more calories and energy during the time you are not exercising.
Strength training helps maintain and build muscle, which can help with your overall blood sugar and energy metabolism..
-from "How to Give Yourself an Energizing Metabolic Tune-Up."
Dr. Mark Hyman's Ultra Shake
This shake makes for a quick, delicious breakfast as well as a filling and enjoyable snack you can eat any day during the Challenge. The Ultra Shake provides essential protein for detoxification, omega-3 fatty acids from walnuts and chia seeds, fiber for healthy digestion, increased elimination from chia seeds, and antioxidants and phytonutrients from the berries and spinach. It’s all good!