One Minute Health Hacks With DrJeff. Take charge of your health with selfcare!

Episode 111 of One Minute Health Hacks with DrJeff highlights Day 7 of the 10 Day Detox Diet. The focus of this day is to nurture mind and spirit by managing stress. Stress is so detrimental to your health and this short episode gives you some strategies to handle stress better. Enjoy this short episode. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you!

Episode 110 of one minute health hacks with Dr. Jeff talks about day six of the 10 day detox diet where the focus is thinking. What are you thinking? Are you telling yourself stories that are made up that support your reasons to not take action? Do you have limiting believes about whether you can actually be healthy? Is there actual solid mental or scientific evidence that supports your position? Healthy thoughts mean healthy actions. Unhealthy thoughts mean unhealthy actions. I’ll give you some tips on how to get your thinking on track. Enjoy the short episode. Please subscribe to the podcast and leave a review so that we can get this natural health information out to more people. Share this with someone who is important to you!

Episode 109 of One Minute Health Hacks with DrJeff covers Day 5 of the 10 Day Detox Diet. The focus of this day is to LISTEN to your heart and mind. Listen to your feelings. Connect with your feelings that are no longer masked by sugar and alcohol and caffeine. Meditate. Journal. Enjoy this short episode. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you!

Episode 107 of One Minute Health Hacks with DrJeff goes over Day 3 of the 10 Day Detox Diet. The focus on this day is to get the bowels moving. Constipation causes increased risks of cancer and Parkinson’s Disease. I list a number of tips to get that bowel moving. Poop, pee, and sweat! Enjoy this short episode. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you!

Episode 106 of One Minute Health Hacks with DrJeff covers Day 2 of the 10 Day Detox Diet. The focus of this day is to recognize the symptoms that may accompany the detox process and some tips to deal with them. This is exciting! Be happy in the fact that these symptoms mean it’s working. Enjoy this short episode. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you!

Episode 105 of One Minute Health Hacks with DrJeff gives a summary of Day 1 on the 10 Day Detox Diet. The goal of this day is to start to feel satisfied and kick those craving. I felt pretty good all day. No hunger. Slight headache likely from caffeine withdrawal. I outline a few tips from the book and how to help avoid the cravings. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you!

Episode 104 of One Minute Health Hacks with DrJeff starts to outline the 10 Day Detox Diet by Dr Mark Hyman. This is the best detox diet on real food that I have seen. I am trying it myself and will report every day or two. Buy the book and read it and start! Don’t have regrets that you didn’t start now! This episode talks about the two prep days. Enjoy this short episode and subscribe to the podcast so we can help more people take charge of their health. Please leave a review and share this with someone important to you.

Episode 103 of One Minute Health Hacks with DrJeff will outline how exactly to break all of those cravings that make us unhealthy and overweight. Sugar is one of the strongest addictions and this detox diet will actually help change your neurology and biochemistry to allow you to ditch all the bad foods you crave. This program is incredibly successful. Enjoy this short episode and subscribe to the podcast. Please leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 102 of One Minute Health Hacks with DrJeff reveals three things that you eat everyday that are making you sick! So much science now showing that sugar, dairy, and gluten are related to most illness and disease. Start to cut out these three food products and watch your health change. Best of all, over the next few weeks I will tell you exactly how to do it! Enjoy this short episode. Plea subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 101 of One Minute Health Hacks with DrJeff will help you feel a little happier on those days when you are feeling a bit down. Research shows that lemon oil lights up the part of your brain that is responsible for mood. That’s why lemon oil is often referred to as the “Happy Oil” so give it a try if you need a little happy perk up. Enjoy this short episode. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 100 of One Minute Health Hacks with DrJeff reveals the many health benefits of curcumin which comes from the turmeric root. This is one of the most common supplements I recommend because of its numerous health benefits including anti inflammatory and antioxidant properties just to list a few. You need to add this supplement to your diet! Enjoy this short episode and subscribe to this podcast so we can help more people take charge of their health. Please leave us a review and share this with someone important to you.

Episode 99 of One Minute Health Hacks with DrJeff will reveal how bad dryer sheets are for your health and give you not only a safe alternative but a healthy one! Studies show dryer sheets give off carcinogens, endocrine disrupters, and VOCs. Stop using them right away! Enjoy this short episode. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 98 of One Minute Health Hacks with DrJeff sheds some insight into the idea of regret in life. This is a topic that I am very passionate about as it is the #1 thing I hear from my elderly clients and patients... stories of regret. Don’t be one of those people whose life passes by without having the health you truly desire or making a living doing something you truly love. Enjoy this short episode and really give this some thought! This is where self awareness really comes into play. What do you want in every aspect of your life? Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 97 of One Minute Health Hacks with DrJeff will give you some amazing reasons to consider adopting a Mediterranean Diet. How about decreasing cardiovascular disease by 60%! Amazing! Here’s a hint. It’s about the polyphenols which come from plants. Enjoy this short episode and share this with someone important to you. Please subscribe to the podcast and leave a review so we can help more people take charge of their health.

Episode 96 of One Minute Health Hacks with DrJeff sheds some light on why it is so important for kids to go to the chiropractor. Let’s remember that the nerve system controls everything in the body and physical, chemical, and mental stressors create tension patterns that cause symptoms. Some of the more common symptoms are poor posture, adhd, depression, allergies, ear infections, and headaches. Healthy kids grow up to be healthy adults and a balanced nerve system is a huge part of health. Enjoy this short episode. Please subscribe and leave a review so that we can help more people take charge of their health. Share this with someone important to you.

Episode 95 of One Minute Health Hacks with DrJeff gives you a simple calculation to use as a starting point for the amount of protein you should be eating. The recommended daily allowance is .36 grams of protein per pound of lean body weight if you have a sedentary lifestyle. Most natural health practitioners believe this is far too low and likely should be double if you have an active lifestyle. Studies show that most people do not consume enough protein as they age. So use this as a starting point and if you have questions please send them to me on Instagram @transformyourbodyandlife. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you.

What are the best meat substitutes to still get enough protein? More and more people are looking towards meat alternatives in their effort to get a little healthier. Episode 94 of One Minute Health Hacks with DrJeff will give you a few ideas about how you can get your protein with turning to meat or fish. There some great alternatives but watch for hidden calories and fats cuz many of these foods are very nutrient dense! Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 93 of One Minute Health Hacks with DrJeff talks about those evil carbs! Simple carbs or sugars are the ones that are literally poison for your body and are linked to most illness and disease. Replace those with complex carbs which are things like oats, sweet potatoes, or quinoa. These do not spike blood sugar and are much more health promoting and full of micronutrients. Make one small change every day. Remember you want to design your life to create health. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you!

Episode 92 of One Minute Health Hacks with DrJeff talks about how important mindset is as part of your #1 health goal. Mindset includes things like mindfulness, gratitude, kindness, and self awareness. With the right mindset you can achieve anything in your health and life. For me, meditation has been a key component to achieving the health and lifestyle I desire. Remember, you need to design your life to create health. Please subscribe and leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 91 of One Minute Health Hacks with DrJeff asks if better posture is your #1 health goal. Studies show that there is a direct link between posture and health. When posture gets worse it creates tension patterns in the nerve system and that can affect anything in the body. Remember your nerve system controls everything in your body. Enjoy this short episode. Please subscribe and leave a review so we can help more people take charge of their health. You can design your life to create health! Share this with someone important to you.

Episode 90 of One Minute Health Hacks with DrJeff asks if exercise is your #1 health goal. Most often exercise is related to the physical benefits but it is even more powerful for the cognitive and psychological benefits. In fact research shows that daily walking can actually prevent parts of your brain from shrinking which is the major cause of things like dementia! Enjoy this short episode. Please subscribe and leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 89 of One Minute Health Hacks with DrJeff talks about the #1 goal most people have for their health. Selfcare! We know that nobody cares about our health as much as we do and we want to be able to take care of most things on our own. We want to do our own research, do it as quickly and effortlessly as possible, and implement it right away! Enjoy this short episode. Please subscribe and leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 89 of One Minute Health Hacks with DrJeff talks about selfcare. Selfcare is one of the most common goals for people with their health and a main goal in our healthcoaching. We want to give you the tools and resources to be able to implement selfcare when ever you have a need or desire! Some clients want a little more coaching and direction and some very little. Enjoy this short episode and share this with someone important to you. Please subscribe and leave a review so we can help more people take charge of their health!

Episode 88 of One Minute Health Hacks with DrJeff will help you determine what is your #1 health goal. We typically find that most people’s health goals fall into one of five areas...selfcare, posture/nerve system balance, exercise, healthy diet/weight, or mindfulness. This short podcast will help you get started in the right area! Please subscribe and leave a review so we can reach more people and help them take charge of their health. Share this with someone important to you.

Episode 87 of One Minute Health Hacks with DrJeff reveals a simple way to remove the negatives and replace with positivity each day and one step at a time. We often hear that we become what we are surrounded by and we should remove negative thoughts and people. Let’s break that down. So imagine your best buddy Billy is so negative complaining about everything each time you talk and you talk or text him multiple times a day. So you don’t need to cut Billy out of your life completely. Just talk to him less and replace that conversation with a person who is super positive. How much difference could this make in a year? Enjoy this short episode and subscribe and leave a review so we can reach more people and help them take charge of their health. Share this with someone important to you!

Episode 86 of One Minute Health Hacks with DrJeff outlines a case of low back spasm and recurrent low back pain in a 34 year old male snowboard coach. Low back pain is an every day occurrence for 85% of the population. The most common self-treatment is meds which have side effects and eventually cause digestive and liver issues. This short episode outlines natural treatment and self-care using chiropractic adjustments, soft tissue work, nutrition, and essential oils. Enjoy this short episode and share it with someone who is important to you. Please subscribe to the podcast and leave a review so we can help more people take charge of their health!

Episode 85 of One Minute Health Hacks with DrJeff provides some ideas on how get some of that elusive work-life Balance. Personally I don’t think it really is even possible and furthermore I think it’s different for everyone! Having said that, here is a strategy to get some balance. Try balancing some of the smaller more manageable things in your life rather than the big work-Life monster. For instance, you can achieve better balance in your exercise or food or mindset and by default you will have better balance in your life as a whole! Try it. It works! Enjoy this short episode. Please subscribe to the podcast and leave a review so we can help more people take charge of their health. Share this with someone important to you.

Episode 85 of One Minute Health Hacks with DrJeff will give you some ideas on how to achieve some of that elusive “balance” in your life that we all struggle with. Personally I don’t think it really exists or at least it is different for everyone. Enjoy this short episode. Please subscribe so that we can help more people take charge of their health! Share this with someone important to you.

Episode 84 of One Minute Health Hacks with DrJeff outlines a recent anxiety case for a 31 year old female along with the care plan that yielded great results. Much of this can be started at home on your own! The 4 components of the care plan were Chiropractic adjustments for nerve system tension, replacing one poor meal per day, exercise three times per week, and lemon and lavender essential oils use daily! Straight forward stuff. Enjoy this short episode. Please subscribe and leave a review so we can introduce more people to natural health options. Share this with someone who may be struggling with anxiety.

Episode 83 of One Minute Health Hacks with DrJeff answers one of our most frequently asked essential oil questions. “Can I eat or drink or cook with oils?” In this short episode you will hear how it is totally safe and encouraged to use your oils in your food and water every day! The more ways you can get these life-enhancing oils into your body the better. And the best part is they taste incredible! The flavours are beyond descriptions. I use peppermint in my water daily and oils like basil in salad dressings. You can find all kinds of recipes for oils online. Please share your experiences. Leave us a review so that we can help more people take charge of their health. Share this with someone important to you!

Episode 82 of One Minute Health Hacks with DrJeff talks about the absolute basics of getting started with essential oils! Oils can be used 3 ways: aromatherapy as in a diffuser, topically on your skin, and you can ingest them if they are certified for dietary use as Young Living Essential Oils are in Canada and the US. Oils are powerful and amazing and my number one caution is to start slow with your oils whichever way you use them! Check out this short episode for more details. Please subscribe and leave a review so we can help more people take charge of their health. Share this with someone important to you!

Episode 81 of One Minute Health Hacks will give you some guidelines and a starting point for essential oil use. Essential oils are very strong and can cause skin irritations in some people like myself! Using a carrier oil greatly decreases that risk. Carrier oils are vegetable oils only like coconut, olive, or grape seed. A typical dilution would be 6-8 drops of your desired essential oil in 10 ml of carrier oil. The key with essential oil dilution is start low and go slow. Interestingly, diluting an essential oil does not decrease its effectiveness! Have fun with your oils and try different combinations. Enjoy this short episode. Please subscribe and leave a review wherever you are listening to this so we can help more people take charge of their health! Share this with someone important to you.

My baby won’t sleep! Episode 80 of One Minute Health Hacks is a recent case study from my practice. This is an all too common issue for many parents and infants and in most cases it is a really simple solution! In most cases the infant had experienced some kind of a stressor... physical, chemical, or mental/emotional... and it creates a spinal cord tension pattern. Some simple very gentle chiropractic adjustments along with lavender essential oil used aromatically and topically will usually do the trick. Please subscribe and share with someone important to you so that we can help more people take charge of their health naturally!

Episode 78 of One Minute Health Hacks reveals the benefits of regular Chiropractic care for both mom and infant! Some of the benefits routinely reported by expecting moms are healthier and more comfortable pregnancy, uncomplicated labor, and very little back labor just to name a few. Some Chiropractors have extra training and work with many pregnant woman and newborn infants and this is definitely a question you want to ask. My adjusting technique is very gentle with no manual manipulation of bones as is often associated with Chiropractic treatment. Enjoy this short episode and share this with someone important to you. Please subscribe and leave a review so we can reach more people!

Episode 77 of One Minute Health Hacks is a recent case from my clinic for Chiropractic Care of a 3 day old infant struggling with constipation and digestive distress. This awesome little guy had a very good natural birth and delivery but was not happy laying on his back at all and very fussy a few hours after eating and had not had a bowel movement in three days. Exam revealed a tension pattern in the lower thoracic spine and pelvis. A couple of very light tonal Chiropractic adjustments with very light finger tip pressure were performed. Within 10 minutes the little guy was having a very easy bowel movement. So many challenges that infants endure or seek medical treatment for can be corrected with an all natural nerve system adjustment. Enjoy this short episode and please share it with someone you know who has a newborn or young kids.

Episode 76 is my natural home remedy for chapped lips. I seem to get one really bad case every winter when the weather gets severe. If you have chronic chapped lips that can be caused by dehydration, too many wheat foods, or Vitamin B2 deficiency so rule those out? Back to the recipe. 2 tablespoon of both bees wax and coconut oil. 20 drops of peppermint oil or any oil you love. Some people add Shea butter but I find it too oily. Melt in a glass bowl in a pot of water. Pour into lip balm containers that you can buy online or in a beauty supply store. That’s it. Super simple and for a few bucks you have enough natural chapstick for your family for a year. Please subscribe to the podcast and leave a review on iTunes so we can reach more people. Share this with someone important to you!

Episode 75 of One Minute Health Hacks will reveal exactly which foods you needs to avoid to have success on the Keto diet. Some are obvious. Some are not! The key to any diet or weight management program is to stick to it. They all work if you follow them. Most of the foods to avoid have hidden carbs that take you out of ketosis and fat burning. Enjoy this short episode. Please subscribe and leave a review so we can help more people take charge of their health. Share this with someone important to you!

Episode 74 of One Minute Health Hacks will outline the 4 most common mistakes that people make on the ketogenic diet. Watch out for constipation, hidden carbs, too much protein, and unhealthy fats. Details in this short episode. Please subscribe to the podcast and leave a review so that we can help more people take charge of their own health! Share this with someone who is trying Keto!

Episode 73 of One Minute Health Hacks will reveal 15 foods that you can use to manage your ketogenic diet. Remember, 20-30 g of carb at the most and up to 80% of your calories in healthy fats. Also try have protein with every meal. Watch out for a few of the foods that have some carbs like avocado and berries and some nuts. I love this diet. One of my favs for sure! Enjoy this short episode. Please subscribe and leave a review so we can reach more people and help them take charge of their own health. Share this with someone important to you.

Episode 72 of One Minute Health Hacks shares the Keto or Ketogenic Diet. This diet is hugely popular right now and there is some good research revealing health benefits. As always I like to remind everyone that there is no single best diet. The best one for you is the one that you will follow. So pick one based on the kind of food you like or the eating schedule or any other feature that will increase your chances of following it. In Keto you want to keep carbs as low as possible and 30 grams maximum per day. Healthy fats should be 70-80% of your calories. Make sure you have protein in every meal. Choose green leafy low starch veggies or broccoli and cruciferous veggies. There is an easy test to see if Keto may be perfect for you that I describe in the podcast. Please subscribe and leave a review so we can reach more people! Share this with someone important to you! Enjoy!

Episode 71 of One Minute Health Hacks will give you the 3 things that I use to sleep better and I recommend these to my patients as well. Many of the things that work for better sleep have been around forever and are proven effective. But like most things in life just knowing is not enough. You have to implement them. My top three tips are essential oils, journaling, and meditation. I have found these work best and are super easy to use starting today! Enjoy this short podcast. Please subscribe and leave a review so that we can reach more people. Share this with someone important to you or someone you know has trouble sleeping!

Episode 70 of One Minute Health Hacks will share 3 simple tips to help you increase brain power and brain health. Research shows that you may even be able to grow your brain! Amazing findings that are life changing. So get out and walk everyday, make sure you are getting enough healthy fats in your diet, and use frankincense and other essential oils that are good for your brain. Please subscribe to the podcast and leave a review so that we can empower more people to take charge of their health. Enjoy this short episode and share it with someone who is important to you!

Episode 69 of One Minute Health Hacks will share the three natural health supplements I use to stay healthy when I travel... especially on planes. They are products from Young Living Essential Oils. #1. Thieves Spray for my hands and tray table and really the entire seat. I also rub on my hands and breathe every hour to kill germs. #2. Probiotic for gut health since 80% of your immune system is in your gut. #3. Inner Defence to boost the immune system is fully of essential oils proven to benefit immune system function. Since my wife and I started using these products we don’t have any trouble! Enjoy this short episode. Please subscribe to the podcast and leave a review so we can reach more people. Share this with someone who is travelling soon!

Episode 68 of One Minute Health Hacks introduces laser therapy to help deal with acute or chronic pain. Laser therapy is an all natural way to deal with pain. There are no risks or side effects. Laser energy penetrates tissues deep to a cellular level increasing circulation, speeding healing processes, and decreasing pain. So it doesn’t matter if you have a pain issue that has been with you for many years or a condition that is fairly new and you are just eager to get back to your daily activities. Laser may be a great all natural option. It works very well for conditions like tendonitis or arthritis. It also is great for everyday back or neck pain. It can be applied to almost any condition where the body needs some help healing. Enjoy this short episode and please subscribe and leave a review so we can reach more people. Share this with someone important to you!

Episode 67 of One Minute Health Hacks reveals tool #5 for improving mental health. A balanced stress-free nerve system controls not only your mental health but pretty much everything going on in your body. Studies show that a healthy nerve system helps the body better able to cope with stress and produce the hormones and neurotransmitters that are required for mental health. Find a chiropractor or natural health practitioner that is skilled at releasing tension patterns from and balancing the nerve system. Heart rate variability scans and brain maps show that these kinds of treatments improve nerve system function. Enjoy this short episode. Please subscribe and leave a review so that more people can benefit from this information. Share this with someone important to you.

Episode 66 of One Minute Health Hacks explains how diet can affect mental health! Some simple diet changes can make a huge difference. Cutting carbs is critical. Increase omega 3 rich fats, healthy proteins, green leafy veggies, and fermented foods! Try an experiment. Eat a breakfast with only fats and protein for a month and see how much different you feel! Enjoy this episode. Take charge of your own health. Please subscribe and leave a review so more people can benefit from this information! Share this with someone important to you.

Episode 65 of One Minute Health Hacks details tool #3 for Mental health. How exercise can improve mental health. The health benefits of exercise are well documented but the brain benefits are less talked about. Exercise produces all kinds of good brain chemistry and and helps combat stress! Studies also show that 30 minutes of daily walking can actually grow the part of your brain that shrinks with age and causes dementia related symptoms. Enjoys this short episode. Please subscribe to the podcast and leave a review. Share with someone who is important to you. Episode 66 will give you tool #4 for mental health. Bye for now.

Episode 64 of One Minute Health Hacks talks about tool #2 to help improve mental health. We need to remove toxins and chemicals from our environment. The average woman wears hundreds and it’s estimated even up to 500 chemicals or toxins on their body every single day. Research is showing that most illness and disease is affected and caused by these chemicals. Many of these chemicals are endocrine disrupters. This means that they affect how our hormones work which in turn affects our brain chemistry. We also know that chemicals and toxins affect the good bacteria in our digestive system which is where most of our serotonin is produced. Removing these chemicals and toxins from our daily life is actually one of the simplest and easiest things you can do. The power of all natural essential oil‘s can replace all of these things in your environment and instead of them being health damaging they actually will be health promoting. Enjoy the short episode. Please subscribe to the podc

Episode 63 of One Minute Health Hacks is going to reveal the first tool to help you improve your mental health. The topic of mental health is difficult for many to talk about but increasing awareness can only serve to make it a much more open topic. Mindfulness or clarity of the mind is an amazing tool to help in the area of mental health. The practice of mindfulness is a skill and is trainable. The best way I know is to practice meditation on a daily basis. You can give it a try with an app on your phone or computer but certainly the best way would be to work with a coach. Research shows you can actually rewire your brain with meditation. Exciting stuff! Enjoy this short episode. Please subscribe and leave a review so we can reach more people. Share this with someone important to you! Bye for now.

Ep 62 of One Minute Health Hacks discusses the stigma associated with mental health issues. Mental health issues were never talked about openly but fortunately that is changing. We need to be able to discuss these things without fear. We have many strategies to assist in these areas. All 5 pillars of health play a role in mental health and I will detail these in the following episodes. Enjoy this short health hack. Please subscribe and leave a review. Share this with someone important to you! Cheers

Episode 61 of One Minute Health Hacks deals with Macros as a means of maintaining healthy weight. Macros is short for macronutrients which are the three food categories. A starting point is 40% carbs, 30% protein, 30% fat all measured in grams per day. There are macro calculators available online. These ratios will vary according to weight goals and are affected by age, activity, metabolism, and activity levels. Check out this short episode for more details. Watch out for the pitfalls which i will address in the next episode. Please subscribe to the podcast and leave a review so we can reach more people. Please send me any questions by DM @transformyourbodyandlife. Cheers