What if you could just do something for one minute a few times an hour that would change your life? It’s that simple, and I’m going to prove it to you.
First, let me share a little secret: I’ve managed to stay fit and healthy by being lazy. My friends used to make fun of me for my quick gym visits. They’d say, “John, I was at the gym an hour before you. You came in, gave air kisses to three girls, worked out for 10 minutes, and left, while I spent a total of 1.5 hours here.” But guess what? I look great, and they don’t. Why? Because while they dread going to the gym for an hour, I go every day for just 10 minutes. It’s easy to go every day when it’s only for 10 minutes!
Now, let’s take this practice to an extreme. Consider Jack LaLanne, the father of exercise, who started the first gym in 1939. Back then, he gave women a series of simple home exercises. What if we went back to the future and did simple things all day long?
I recently went to physical therapy for my neck and started doing small exercises here and there. My posture improved, my range of motion increased, and it turns out we can burn between 3 and 10 calories a minute depending on the activity. So let’s settle on 5 calories a minute for simplicity. If you’re awake for 16 hours a day and do something for just one minute every 20 minutes, that’s 48 times a day. Multiply that by 7 days a week, and you’re burning an extra 1,680 calories a week, which translates to around 2 pounds of weight loss a month or 25 pounds a year. Plus, you’ll be more flexible, feel younger, and be in less pain.
Who wants to join me?
What about success? What if you made that one important phone call that only takes a minute? You know the one you have been avoiding for 3 weeks, while you were busy organizing your files. What if you took another 5 minutes each day to do the most important things you need to do? Most of those calls will go to voicemail, taking just 30 seconds. Send a text, comment on Instagram—each of these actions could change your life, and they all take less than a minute.
One minute is all you need to say no to temptations. I used to take clients to lunch every day at the best restaurants in New York. My mind might have been thinking vodka gimlet, fillet mignon and a chocolate mousse pie for dessert, but the words that came out of my mouth were broiled fish and salad and club soda with lime. Sure I wanted to call the waiter back and change my order, but that feeling passed. That afternoon I’d feel great while jogging 5 miles. We buried many a salesman who spent the afternoon at the infamous Palm Restaurant in New York drinking their way to cirrhosis of the liver. Just a few seconds of self discipline helped me navigate decades of taking people to lunch and not getting fat, drunk or dead.
Ever notice that cravings pass in about five minutes? The initial action only takes a minute. Just get up, stretch, make the call, drink water. There are endless things you can do in less than a minute that will change your life. I’m not asking you to go to the gym or walk 10,000 steps. I’m only asking for one minute here and there, and it will add up.
Here’s a math test: What’s longer, one minute three times each waking hour or 30 minutes of exercise? Duh—assuming you’re awake 16 hours a day, that’s 48 minutes versus 30 minutes. This is the lazy person’s way, my way, to stay healthy, happy, and wealthy.
One last test: What’s more effective, 30 minutes of meditation in the morning followed by 17 hours of endless mind chatter, or a peaceful, reflective day where you let go of negative thoughts and reactions? I live my life in peace. The average person thinks 60,000 to 80,000 thoughts a day, mostly negative and repetitive. That’s no way to live. Start by giving me just one minute, and we can change our lives together.
Now, if I can just take a minute to figure out how to open up the comments so I can get comments and we can have more fun.
What if you could just do something for one minute a few times an hour that would change your life? It’s that simple, and I’m going to prove it to you.
First, let me share a little secret: I’ve managed to stay fit and healthy by being lazy. My friends used to make fun of me for my quick gym visits. They’d say, “John, I was at the gym an hour before you. You came in, gave air kisses to three girls, worked out for 10 minutes, and left, while I spent a total of 1.5 hours here.” But guess what? I look great, and they don’t. Why? Because while they dread going to the gym for an hour, I go every day for just 10 minutes. It’s easy to go every day when it’s only for 10 minutes!
Now, let’s take this practice to an extreme. Consider Jack LaLanne, the father of exercise, who started the first gym in 1939. Back then, he gave women a series of simple home exercises. What if we went back to the future and did simple things all day long?
I recently went to physical therapy for my neck and started doing small exercises here and there. My posture improved, my range of motion increased, and it turns out we can burn between 3 and 10 calories a minute depending on the activity. So let’s settle on 5 calories a minute for simplicity. If you’re awake for 16 hours a day and do something for just one minute every 20 minutes, that’s 48 times a day. Multiply that by 7 days a week, and you’re burning an extra 1,680 calories a week, which translates to around 2 pounds of weight loss a month or 25 pounds a year. Plus, you’ll be more flexible, feel younger, and be in less pain.
Who wants to join me?
What about success? What if you made that one important phone call that only takes a minute? You know the one you have been avoiding for 3 weeks, while you were busy organizing your files. What if you took another 5 minutes each day to do the most important things you need to do? Most of those calls will go to voicemail, taking just 30 seconds. Send a text, comment on Instagram—each of these actions could change your life, and they all take less than a minute.
One minute is all you need to say no to temptations. I used to take clients to lunch every day at the best restaurants in New York. My mind might have been thinking vodka gimlet, fillet mignon and a chocolate mousse pie for dessert, but the words that came out of my mouth were broiled fish and salad and club soda with lime. Sure I wanted to call the waiter back and change my order, but that feeling passed. That afternoon I’d feel great while jogging 5 miles. We buried many a salesman who spent the afternoon at the infamous Palm Restaurant in New York drinking their way to cirrhosis of the liver. Just a few seconds of self discipline helped me navigate decades of taking people to lunch and not getting fat, drunk or dead.
Ever notice that cravings pass in about five minutes? The initial action only takes a minute. Just get up, stretch, make the call, drink water. There are endless things you can do in less than a minute that will change your life. I’m not asking you to go to the gym or walk 10,000 steps. I’m only asking for one minute here and there, and it will add up.
Here’s a math test: What’s longer, one minute three times each waking hour or 30 minutes of exercise? Duh—assuming you’re awake 16 hours a day, that’s 48 minutes versus 30 minutes. This is the lazy person’s way, my way, to stay healthy, happy, and wealthy.
One last test: What’s more effective, 30 minutes of meditation in the morning followed by 17 hours of endless mind chatter, or a peaceful, reflective day where you let go of negative thoughts and reactions? I live my life in peace. The average person thinks 60,000 to 80,000 thoughts a day, mostly negative and repetitive. That’s no way to live. Start by giving me just one minute, and we can change our lives together.
Now, if I can just take a minute to figure out how to open up the comments so I can get comments and we can have more fun.
*graph shows supplment, berberine has identical effect on blood sugar as the drug, metformin.
I have researched supplements my whole life. I have even written labels for supplements. Visited manufacturing facilites for supplements, produced Lonevity Pak for celebrity nutritionist Oz Garcia
This is about the supplement berberine. Lets start with the incredible research on PubMed the National Institute of Health website. I included the links if you want to read the whole study. I pulled out some mind boggling statements.
Lets jump right in. I write too long so I put the important stuff first. PS you can not make a claim for a vitamin or supplement unless you have numerous studied to back up the claim.
Abstract
“Berberine (a protoberberine isoquinoline alkaloid) has shown promising pharmacological activities, including analgesic, anti-inflammatory, anticancer, antidiabetic, anti-hyperlipidemic, cardioprotective, memory enhancement, antidepressant, antioxidant, anti-nociceptive, antimicrobial, anti- HIV and cholesterol-lowering effects. It is used in the treatment of the neurodegenerative disorder. It has strong evidence to serve as a potent phytoconstituent in the treatment of various neurodegenerative disorders such as AD ( alzheimer’s disease). It limits the extracellular amyloid plaques and intracellular neurofibrillary tangles. It has also lipid-glucose lowering ability, hence can be used as a protective agent in atherosclerosis and AD .”
There are over 7,773 articles on Berberine at PubMed. You have to click to read the actual article My god, no side effects to speak of and everything from cancer to heart disease alzheimers and diabetes? This is crazy or I am crazy. This should be in everyone’s supplement drawer.
Berberine on Weight Loss Abtract at Elsevier “Berberine is found to have a beneficial impact on gene regulation for the absorption of cholesterol at a daily dose of 300 mg in humans, an amelioration on glucose accumulation at 1.0 g daily dose was also observed. For all these reasons, this review gives an important good account of the impact of Berberine in obesity treatment and prevention.” I am taking things out of context to make it easy for you, feel free to read the whole article. Take it to your doctor. I am sure he or she is too busy to read this kind of stuff. Plus they would lose their license to prescribe something natural vs a drug. If they prescribe an “approved drug” even if you die, its OK. If they prescribe supplement, they could get in trouble with the FDA.
3.1. Effect of Berberine on blood glucose and diabetes
“Table 1 shows the effect of berberine supplements in human subjects, had a significant effect on blood glucose and provided a significant cure for diabetes demonstrated by the work Zhang et al. [6] on patients with type 2 diabetes, obesity and dyslipidemia showed that Berberine is an effective plant alkaloid that decreases the levels of total glycerides, Low-density lipoproteins and Total Cholesterol, which are the main factors contributing to obesity by the inhibition of α –glycosidase. Yin, Xing & Ye [12], reported the effect of Berberine in newly diagnosed and poorly controlled groups for type 2 diabetes. Berberine reduced obesity by lowering FBG ( fasting blood glucose)and PBG ( another glucose test) through monotherapy study, thereby controlling diabetes.
Would you rather take a supplement whose side effects might be lowering cholesterol, preventing Parkinsons and Alzheimer’s disease and prevent cancer with a potential for slight tummy distress or a drug that can kill you with those very same side effects plus many many more?
I have never read so many positive studies on any supplement. I am not a doctor. But I am a person with half a brain that can critically read, click the links. I have taken supplements my whole life and love to research.
The law of the land in the US according to the FDA is “only a drug can cure a disease” If I suggest a supplement that might improve your resting blood sugar, lowering your cholesterol or help with weight loss, check with your doctor, or email the great Anthony Fauci. I dont want to get arrested.
For those not following twitter, tiktok or whatever Ozempic is so popular now, they even talk about Ozempic face. Everyone is using the drug, Ozempic. Its a drug. Lowering your blood sugar is healthier for all of us. But at what cost? I remember last year people were talking about Metformin for life extension. So the life extension nuts have been on to this for a while. Lowering blood sugar, whether measured as your FSB ( fasting blood sugar or RSB ( resting blood sugar) is a worthy goal.
There are a lot of brand names. Ozempic (injectable) and metformin (pills) are just two of the most popular ones, particularly Ozempic now. They all refer to the drug semaglutide. “And you can lose 3 to 5 pounds a month” they say.
Speaking of weight loss, walk. You dont even have to go to the gym. 150 calories a mile. A leisurely walk at 20 minutes a mile would burn 450 calories in one hour, 13,500 calories a month, close to 4 pounds for the average person. Do whatever you do on your walk, listen to podcasts youtube. Heck listen to politics. Just walk.
Wow a drug that can kill you or a leisurely walk? what do you think? The studies on the supplement berberine are overwhelming. 7,773 results on PubMed.gov Its like a miracle supplement. If even 1% of these studies are true and or make sense, it would be the miracle Swiss army knife supplement of our lifetime.
“Is there a downside to taking berberine?
“Research has suggested that berberine can help treat diabetes, obesity, and inflammation, among other conditions. However, side effects can include upset stomach and nausea. Berberine has been a part of Chinese and Ayurvedic medicine for thousands of years.”
Would you rather take a drug ( Ozempic) that the FDA approved after a few years of testing that has the potential to cause cancer, kidney liver failure, irregular heart beat, Go to the links. The side effects are life threatening and potentially horrific for the drug and a potential tummy ache for the supplement
I choose supplements that are safe and effective with no side effects other than your tummy might hurt. I would rather take a supplement in use for thousands of years with no known side effects, than something the FDA just approved.
I just read this today and was very upset. Sorry but I have to address it. Stop the Presses Marie Claire UK “Natures Ozempic is problematic” OK I dont know how to link to Apple News. Let me help you out here. She lists cholesterol, blood sugar, weight management as pluses for the supplement, berberine. But constipation diarrhea as potential side effects I am going to go out on a limb here and use a technical term. The side effects of berberine are didly squat, bupkis and for my British friends Bugger all.
Plus she is interviewing a doctor. Does anyone critically read these things? So lets all go to the link to his website Dr Poobashni Govender of Rainbow Labs, he is pushing the drug. Duhhhhh people. Really does anyone read critically these days. Go see for yourself.
And PS on his website the side effect of the drug is is cancers and tumors. The rest is another 9 pages of really life threatening side effects. Does the average reader not read past the headline?
I am not a “health editor” I guess I shouldnt get angry. It must have been a paid PR article for that company. She cant be that stupid to not check the doctor’s website. But if anyone read the headline and didnt read the side effects of the supplement (virtually none, vs death a thousand different ways) Sorry I took literary liberty, but less than she did.
Here is a fun one about Berberine. There are so many studies on preventing every single cancer that they needed a study to review all the anti-cancer studies.
Berberine as an Anti Cancer Agent Here is the link to PubMed. Read it yourself. “…The therapeutic efficacy of BBR has been reported in several studies regarding colon, breast, pancreatic, liver, oral, bone, cutaneous, prostate, intestine, and thyroid cancers. BBR (berberine) prevents cancer cell proliferation by inducing apoptosis and controlling the cell cycle as well as autophagy. BBR also hinders tumor cell invasion and metastasis by down-regulating metastasis-related proteins. Moreover, BBR is also beneficial in the early stages of cancer development”
This is my “rant” about the stupid article in Marie Claire. The headline said Natures Ozempic might be Problematic. So the headline alludes to berberine and indicates a problem. The problems is maybe a slight tummy ache. The drug Ozempic can cause cancer. Sorry it made me crazy to think people might read the headline and not read the whole article and follow the links. What a disgrace. Had to talk about that.
Apologies. I get upset when Apple News and a “writer” gaslights you claims in a headline that a supplement that has thousands of years of use and thousands of studies that indicate it could be the best supplement, is a problem and then points you to a doctor selling a drug for $3000 a month that could cause cancer.
PS I am taking berberine 3 times a day and have had no distress at all.
I wrote an answer on Quora I think is worth sharing here. The question was where to start when you want to lose weight. 1. Drink two glasses of water before every meal, this alone will make you so full you will not be able to eat much. 2. Allow your stomach to shrink. Hunger pangs means your stomach is shrinking. Once it shrinks be aware. It will take less food to feel full. Pause before you eat that next slice of pizza. You might have eaten 3 slices previously, but if your stomach has shrunk you will be full now after two or even one. Wait 20 minutes. Your satiety signal from your brain doesnt come for at least 20 minutes after you are full. Dont fall for high carb diets. If you dont eat any fat you will never feel full. Actually if you really practice just these few tips you will lose weight. Emotional eating is a different problem. Ask yourself if you are hungry. People are rarely hungry. We eat out of habit and emotionally. Simply ask yourself if you are hungry each time before you eat, that alone will help you lose weight. Simple is better. You will do great if you can incorporate just those few suggestions. If you want to go more in depth, Weigh yourself every day. You must have a scale that measure body fat. Because if you are losing fat, ( replacing fat with muscle) because you are working out, your weight will not reflect that. Those scales are now very inexpensive. You can buy them online or at most retail stores. When you weigh yourself its merely to stay on target a few pounds might be water weight. Notice how much water you are drinking. But on the other hand if you seem to have consistently gained a few pounds its time to ramp up your efforts. Dont unconsciously gain weight. You need daily feedback. Weigh yourself with the same amount of clothes or none, at the same time of day with the same amount of water each day.
Visualize. That is way more important than willpower. Dream and visualizing how sexy you are going to look in that little black dress and feel wearing that bikini in the first time in years. If you are conversely dreaming how good that slice of pizza is going to taste you lose, not weight but your quest to lose weight. You need to flood your conscious and subconscious with positive visualizations of how great you are going to look and feel. I would even go so far as to imagine the worst foods ( you should never eat anyway) to taste bad and have the true negative effects they actually have. Imagine. If you are constantly thinking about how much damage the coca cola and its 10 teaspoons of sugar are doing to your body besides gaining weight. If you have a look at the pictures of people getting amputations because of diabetes its not going to take much willpower to make a better choice. Your choices are 100% imagination. Even when you wife or husband asks you what you want to eat, you actually stop and imagine what you are in the mood for. How about imagining what is going to get you to your goals of happiness and looking great and feeling great ?
Happiness Health and Beauty Secrets 