Energy

Health  ·  Life Hacks
One Food Can Keep You Healthier As You Age!

If you want one simple thing that can improve your health as you get older, here it is: Walnuts. That’s it! According to a Nurses’ Health Study, walnuts were the only nut linked with a greater chance of healthy aging. And that was true even after accounting for all the other variables that affect aging, from lifestyle to wealth.

The study found that eating just two servings of walnuts a week – which is about 14 walnuts – was linked with a greater chance of being a “healthy ager” compared to a diet without any walnuts.

So what’s so great about walnuts? They have more healthy fat than almonds – which makes them a better choice for brain and heart health. They’re high in omega-3 fatty acids, which have an anti-inflammatory effect that can help keep blood pressure in check. There’s also a lot of research showing that walnuts are linked to better brain health, especially for people who are at risk for cognitive decline. One more thing in the plus-column for walnuts: They have prebiotic compounds, to keep your gut healthy. 

So remember – to age well, eat 14 walnuts a week.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
May 27, 2025

Health  ·  Pets
Growing Older Is Better With A PET!

Growing older is Better with a PET!

That’s according to the latest research from the University of Michigan. They did a survey, called the National Poll on Healthy Aging – aimed at people ages 50 to 80-years-old. And here’s what they found……

·       No matter what type of pet someone had, the vast majority of owners said their pets boosted their mental and physical health.

·       Nearly 90% of older pet owners said their animals helped them enjoy life and feel loved.

·       Roughly 80% said their pets kept them active. 

·       And three out of four older pet owners said their pet provided a sense of purpose. 

So were there any drawbacks to pet ownership for older folks?

The survey found that the biggest drawback was that half of older pet owners didn’t want to travel, or leave the house for very long, because of their pet. 

And 6% of pet owners said they’d fallen or injured themselves as a result of having a pet.

WHAT DO YOU THINK? I can already tell how much more exercise I’m getting with Leroy, our family dog!

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
April 21, 2025

Health  ·  Life Hacks
How to Calm Down Quickly and Increase Energy

When you need to calm down or de-stress, you always hear people say “take a deep breath.” But a deep EXHALE may be more important than a deep INHALE.

Physical therapist Dr. Emily Kiberd says most people think, when it comes to deep breathing, it’s crucial to focus on taking more oxygen IN……But scientists have discovered that stress-relieving, energy-boosting oxygen doesn’t get transferred into the bloodstream until we breathe OUT.

So, here’s a quick way to calm down and increase your energy: Inhale through your nose for a count of four……Hold it for another 4 seconds……Then exhale for 8 seconds. So remember – in through your nose for 4, hold for 4, exhale for 8. That will not only calm your nervous system, but also give you energy at the same time.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
March 31, 2025

Life Hacks
How ‘Keystone Habits’ Can Transform Your Life

How ‘Keystone Habits’ Can Transform Your Life

Remember when your mom told you to make your bed before you went to school in the morning?  I obviously didn’t know it at the time, but she was clearly on to something. It turns out, our moms’ morning nagging was fully aligned with the protocol and success of the U.S. Special Forces. I’ll explain that in a moment.

But first of all, let’s dig into the research – because I’ve interviewed dozens of psychologists, research scientists, and PHDs on the topic of morning habits. And most, if not all, agree that the key to winning your day before noon is something called  “keystone habits.” Those are behaviors that create a chain reaction – influencing other habits and behaviors.

So for example…making your bed is a keystone habit in that a clean and organized bedroom will set the tone for your whole day. So if you leave the house without making your bed, you’re essentially starting the day with a small, but meaningful failure.

That’s according to Charles Duhigg, the author of “The Power Of Habit.” He says, making the bed is our first organizational task of the day. And if we don’t do it, it’s downhill from there. In his research, Duhigg found that making your bed every morning leads to higher levels of productivity and overall happiness.

It gives us a sense of being prepared and in control.  Again, making your bed every morning is a   “keystone habit.” A behavior that creates a chain reaction that will have a positive effect on the rest of your daily habits and behaviors.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
March 3, 2025

Your Relationship Depends on Your Bedtime
Health  ·  Sleep
The Simple Power of Natural Sleep Solutions

The Simple Power of Natural Sleep Solutions

I’ve got to share something fascinating with you – some of the most effective sleep aids have been hiding in plain sight in our grocery stores!

I remember back in 2010 when we first reported on tart cherry juice as a natural sleep aid on our radio show. At the time, you practically needed a treasure map to find it in stores!

The research was compelling.

The European Journal of Nutrition found that tart cherries contain natural anti-inflammatory properties and high concentrations of melatonin. Fast-forward to today and sales have surged as more people discover this natural sleep solution.

But here’s the catch (there’s always a catch, right?): Avoid varieties with added sugar when choosing tart cherry juice. Yes, it might be a bit harder to swallow, but that’s a good sign – if it goes down too smoothly, you might miss out on the benefits!

And speaking of natural solutions, let me share another discovery that’s become part of my wind-down routine: chamomile tea with honey.

According to sleep expert Sandy Margo, chamomile is a mild natural tranquilizer. Add a touch of honey, and you’re giving your brain a signal to power down, as glucose helps shut off orexin, a chemical that keeps us alert.

Your Action Steps For Better Sleep Tonight:

·      Stick to a consistent sleep schedule (even on weekends!)

·      Exercise in the morning

·      Cut off caffeine by noon

·      Consider a relaxing evening ritual: perhaps an Epsom salt bath with lavender

·      Try a cup of chamomile tea with honey before bed

·      Keep your bedroom cool and dark

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
February 24, 2025

How to Calm Down Quickly and Increase Energy
Health  ·  Life Hacks  ·  Sleep
The Power of 30-30: Your Morning Makeover

Here’s the scoop: Eat 30 grams of protein within 30 minutes of waking up, then do 30 minutes of low-intensity exercise.

Simple. This powerhouse combo, popularized by Tim Ferriss in The Four Hour Body, is easy to remember and doable for just about everyone!

Why It Works:

Pairing high-protein intake with exercise is a knockout for weight loss, blood sugar control, and inflammation reduction.

Your body burns more energy-digesting protein, giving you a metabolic boost to start your day.

Protein provides sustained energy, keeping you fuller longer and helping you tune into your body’s natural hunger cues.

Unleash Your Potential: 3 Ways to Rock the 30-30 Rule

•       Protein Power-Up: Kickstart your morning with a protein-packed breakfast. Think Greek yogurt with nuts, a hearty omelet, or a nutrient-dense smoothie.

•       Move It to Lose It: Follow up with 30 minutes of low-intensity exercise. A brisk walk, gentle yoga, or a leisurely bike ride all work well.

•       Consistency is Key: Stick with it! Make the 30-30 rule a non-negotiable part of your morning routine for maximum benefits.

The Science Behind the Success

Research shows that combining a high-protein diet with exercise helps remove fat mass, improves blood glucose control, and enhances physical performance.

It’s not just about losing weight – it’s about optimizing your body’s function from the moment you wake up.

Remember, this isn’t about restricting yourself. It’s about giving your body the fuel it needs to thrive. By starting your day with protein and gentle movement, you’re setting the stage for intuitive eating and better energy management throughout the day.

Better Sleep: The Hidden Bonus of Protein Power

Here’s a fantastic bonus: that protein-packed start to your day could be your ticket to dreamland at night! Studies suggest that higher daily protein intake may lead to better sleep quality.

How? Protein helps regulate our body’s sleep-wake cycle by supporting melatonin production, our natural sleep hormone. Plus, it can help stabilize blood sugar levels, preventing those middle-of-the-night wake-ups.

So, by kickstarting your day with protein, you’re not just energizing your mornings – you’re setting the stage for restorative sleep when bedtime rolls around. Talk about a full-circle wellness win!

Let’s make every morning count! You’ve got the knowledge; now it’s time to put it into action.

Your body will thank you, and you’ll be amazed at how much better you feel.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
January 13, 2025

Sleeping in this position will not only help your back feel better - it can reduce your risk of Alzheimer’s disease
Health  ·  Life Hacks  ·  Sleep
The Sleep Solution You’ve Been Dreaming Of!

Do you toss and turn at night, desperately seeking that elusive good night’s sleep? Well, I’ve got news for you: The answer might not be in your medicine cabinet, but in your walking shoes!

Here’s the scoop: While many of us reach for over-the-counter sleeping pills when insomnia strikes, the American Academy of Sleep Medicine warns that these quick fixes might leave you feeling even MORE tired the next day. Why?

Because they often contain antihistamines, which can lead to daytime drowsiness.

But don’t worry, there’s a better way – backed by science!

Walk Your Way to Better Sleep

Research published in the Journal of Sleep Research found something remarkable: Insomniacs who got just 30 minutes of moderate-intensity exercise fell asleep faster and slept longer than those who didn’t exercise.

So, how does exercise work its magic on our sleep?

It’s all about helping your brain regulate your internal clock. A good workout leaves you naturally drowsy at bedtime – just as nature intended. Plus, exercise is a fantastic stress-buster, melting away the anxiety that often keeps us staring at the ceiling at night.

Regular exercise also helps build stronger muscles, making it easier to breathe as you sleep. It’s like your body’s own natural sleep aid!

Your Sleep Challenge:

Here’s what I want you to try this week:

Take a 30-minute walk or do your favorite moderate exercise.

Aim to do this at least three times before our next Midweek Recharge.

Pay attention to how you feel at bedtime and when you wake up.

Remember, consistency is key. You might not see results overnight (pun intended!), but stick with it. Your body and mind will thank you!

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!

December 30, 2024

How to Calm Down Quickly and Increase Energy
Health  ·  Life Hacks
Your 2-Minute Energy Boost

Did you know that just two minutes of natural sunlight within an hour of waking up can jumpstart your day and leave you feeling more alert and energized? It’s true!

This insight comes from Dr. Amy Shaw, a double board-certified medical doctor and author of the book “I’m So Tired.” She says it’s the most important thing you can do to feel energized.

Why? Because our eyes have special receptors that tell our brain it’s time to wake up and get moving when they detect natural light.

The Science Behind the Sunshine

Now, I know what you might be thinking. “John, how can two minutes make such a difference?” Well, here’s the fantastic part. Those two minutes of sunlight start a chain reaction in your body:

Day 1: You get your two minutes of sunlight. Your brain gets the wake-up call.

Day 2: You wake up with more energy, making it easier to get up and outside for your daily dose of sunshine.

Day 3 and beyond: You become even more energized!

It’s like compound interest for your energy levels. A small investment each day leads to big returns over time.

But What If I Wake Up Before Dawn?

I hear you, early birds! If you’re up before the sun, you don’t have to worry. Dr. Shaw suggests using a light box as a stand-in for natural sunlight. It’s not quite the same as basking in the morning glow, but it can still help kickstart your day.

Your Energy Challenge

Here’s what I’d like you to try this week:

1. Set a reminder on your phone for shortly after you wake up.

2. When it goes off, step outside or find a sunny spot indoors for just two minutes.

3. Let the light hit your eyes (but don’t stare directly at the sun, of course!).

4. Notice how you feel immediately after, and track your energy levels throughout the day.

Do this for a week and see if you notice a difference. I bet you’ll be amazed at how such a small change can have a big impact.

A Moment of Reflection

As we journey through life, it’s easy to overlook the simple things that can make a huge difference. This two-minute sunlight trick is a perfect example of how a small, intentional act can ripple through our entire day, boosting our energy and our mood.

Remember, every new day is a gift, a fresh start. By greeting each morning with intention (and a little sunlight), we set ourselves up for a day filled with possibility and purpose.

Here’s to sunlit mornings and energized days!

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!

December 17, 2024