Dr. Topher Fox

Can you really win by making 1% improvements?

Can you really improve your health by staking together small improvements over time?
While it may seem counterintuitive, making consistent small upgrades to your choices and behaviors can yield amazing results. Making a 1% improvement every day for a year leaves you 3700% better off (it's crazy, but true if you do the math).

The key is consistency. And consistency is not easy.

In this training we'll discuss one of our clients who has lost over 30 pounds and dropped her A1c from 6.5% to 5.8% by focusing on 1% improvements. We'll then discuss one practical example of how to make a 1% improvement with a "snack makeover."

Yes, you can win by making 1% improvements. Let's get started together today.

Woman 50+? Prediabetes? You want to be healthy, but the world makes it hard to follow through on your good intentions. We can help you. Join Reversing Prediabetes, your first month is just $1: https://www.ReversingPrediabetes.com

Hey Doc, what if I don't want to pay attention to my health all the time? Do I really have to live like that?

If that thought resonates with you, don't worry. You're not alone. The idea that you might have to think about good nutrition, regular exercise, and quality sleep every hour and every day can be daunting!

While you do need to keep focus and attention on our health if you want to make progress and get the results you desire - whether that be losing weight, improving energy, or improving blood sugar - there are skills you can develop to shift this from being a supreme effort to something you can maintain over the long term.

In this training I'll discuss 3 simple ways you can start to make that shift today.

Woman 50+? Prediabetes? You want to be healthy, but the world makes it hard to follow through on your good intentions. We can help you. Join Reversing Prediabetes, your first month is just $1: https://www.ReversingPrediabetes.com

Could you live to be 100 years old?

Let's look at strategies that could help you do just that. Insights from 2 key resources reveal the key actions that have helped others not only live to be 100, but maintain their vigor and vitality along the way.

The New England Centenarian Study:
People who live to be 100 don't live longer after being diagnosed with chronic conditions like heart disease, cancer, or dementia. Rather, they delay or prevent the onset of these conditions. If they are diagnosed with such, it occurs 1-2 decades later in life than the average person. Therefore, we want to live in a way that we can delay or prevent such conditions.

The Blue Zones (www.bluezones.com):
People from 5 cultures where a high percentage of people live to be 100 all tend to have these "Power 9" in common:
1. Move Naturally
2. Purpose
3. Down Shift
4. 80% Rule
5. Plant Slant
6. Wine at 5
7. Belong
8. Loved Ones First
9. Right Tribe

I encourage you to find 1-2 ideas that resonate with you and...

Hey Doc, can my prediabetes be reversed?

This is an important and very common question when you've been diagnosed with prediabetes.

The short answer and good news is YES. Prediabetes can be reversed.
Prediabetes indicates the current combination of your genetics, environment, and lifestyle has you on the wrong path.

In this training we'll discuss the best study of diabetes prevention, what it showed about reversing prediabetes, and steps you can take to get on the right path to good health.

Woman 50+? Prediabetes? You want to be healthy, but the world makes it hard to follow through on your good intentions. We can help you. Join Reversing Prediabetes, your first month is just $1: https://www.ReversingPrediabetes.com

Hey Doc, what foods do I need to avoid if I have prediabetes?

What should I eat and what should I NOT eat are two very common questions folks have after a diagnosis of prediabetes.

Available nutrition information on the internet is confusing and conflicting. It labels individual foods as "good" or "bad" and can leave you feeling frustrated, guilty, or bad about yourself.

Let's look at how to improve your nutrition, and specifically what you might want to limit or avoid, as you work to prevent diabetes and ideally reverse prediabetes.

Woman 50+? Prediabetes? You want to be healthy, but the world makes it hard to follow through on your good intentions. We can help you. Join Reversing Prediabetes, your first month is just $1: https://www.ReversingPrediabetes.com

Do you ever feel like you're too busy to improve your health? Getting healthy just takes too much time?

If so, you are not alone. The idea that improving your health will take up all of your spare time and bandwidth is a common sentiment, and it's actually not true.

In this 8-minute training we'll look at 5 simple tips for getting healthier when you've got limited free time.

Woman 50+? Prediabetes? You want to be healthy, but the world makes it hard to follow through on your good intentions. We can help you. Join Reversing Prediabetes, your first month is just $1: https://www.ReversingPrediabetes.com

Healthy food that tastes good.

Wouldn't it be great if you didn't have to join a cult to use good nutrition to control your blood sugar, prevent diabetes, and ideally reverse prediabetes altogether?

Wouldn't it be great if you didn't have to commit to overhauling your entire way of eating to be keto or vegan or whatever the fad of the week is?

Wouldn't it be great if you could simply eat healthy food that tastes good?

Well, it turns out a few simple tweaks and adjustments are all most people with prediabetes need to go from stuck to getting results.
In this part 3 for nutrition for prediabetes, let's discuss the 5 steps you can use to build a sustainable healthy nutrition plan that will work for you.

Woman 50+? Prediabetes? You want to be healthy, but the world makes it hard to follow through on your good intentions. We've got a program that will help you. Your first month is just $1: https://www.ReversingPrediabetes.com

What is dietary fatigue?

I've often discussed the difficulty we all have in making healthy choices consistently, and the need to build a personal system that helps you make "the healthy choice" on a regular basis. Without this, most programs rely on willpower, and therefore eventually fail.

On the Sigma Nutrition Podcast, I heard a fascinating discussion with Gregg Slater. He is head of education at Lift the Bar, a company which educates fitness professionals, and a former PE teacher and Physical Training Instructor for the Royal Air Force.

This interview resonated with me as he focused on providing solutions for the decline in adherence, the ability to stick with a program, that invariable occurs over time. For weight loss, he called this dietary fatigue, and introduced the concept that:

• Dietary Performance = Energy Deficit - Dietary Fatigue

That is, the result that you would see with your weight loss program is equal to the calorie deficit you intend to create minus...

My great aunt Barbara is 98 years old. She lives alone, still plays bridge, does her own shopping, and really seems to enjoy her life. She's fairly agile, and one would have a hard time calling her frail. She gets to enjoy 3 generations of descendants in her family. She really enjoys her life.

While none of knows how long we will live, I suspect most of us would agree that we would like to live whatever years we have with a minimal degree of disability, pain, and limitation. We'd like to live our years as healthy as possible.

If that's true for you, you need to know about the Blue Zones.

What are Blue Zones?

I think this research is really cool. Dr. Dan Buettner and his team have identified 5 areas in the world where people seem to live, on average, significantly longer and healthier than the rest of the world, and they have studied what makes these people unique. The story goes that they originally circled these 5 areas on the map in blue marker, hence the name Blue Zones...

Who is Your Tribe?

"You are the average of the 5 people you spend the most time with."

This quote has been attributed to motivational speaker Jim Rohn, and I believe there is a truth to it. The people you spend time with greatly influence your behavior - both in positive ways as well as negative ones. Your sister who always seems to say the right thing when you are down, to help you get back on your feet, that is positive. Your brother-in-law who keeps encouraging you to eat one more hotdog after you already declined ("C'mon, it's the weekend, live a little") is a negative influence.

So what does this have to do with health? Stay with me for just a moment.

Your World

Culture can be defined as "the customs, arts, social institutions, and achievements of a particular nation, people, or other social group." We can think of human culture, American culture, or even culture built around sports teams or dog breeds. Any time a group of people like to spend time together and have a...