Dr. Uche Odiatu is back and here to get you started in 2020! Are you setting a goal or resolution? If so, you need to hear this!
Dr. Odiatu is a practicing dentist, certified trainer, author, speaker, and repeat AToTH guest. He always brings us content that we can use to make us and our patients happy and healthy. Be sure to check out the many episodes with Dr. Uche and head over to our YouTube channel and watch the videos Dr. Uche and Michelle did to help you stretch and take care of your body!
Book: The Miracle of Health
More TIPisodes: https://ataleoftwohygienists.com/tipisodes/
This TIPisode has been transcribed for your viewing pleasure:
Uche Odiatu: Uche Odiatu. Certified trainer, nutritionist, coauthor of two books. I’ve given over 450 lectures in 7 countries over the last 15 years. I’m here to share with you my insider strategies in how you can make your health and wellness New Year’s resolutions stick. You see, 90 percent of all New Year’s resolutions are health related, so — and most of them have to do with weight loss. The sad part is 80 percent of people have fallen off the wagon after 6 weeks. So, come February 10th, most people have fallen off the wagon. So listen to this TIPisode. You can actually get insider strategies in how you can make your weight loss, your fitness, your health and wellness resolutions come true.
So number one. Whatever resolution it is, whether it’s to work out, whether it’s to eat more vegetables, whether it’s to stop smoking, you have to write it on a card. We’re very visual people. A huge part of the human brain is visually orientated. So, what it means is — what I’ve done in the past is on a business card, what you do is you write down your dominate goal, your number one goal on the business card, put it in the front part of your purse, wallet, and so every time you open up your purse or wallet, you actually see this goal. So, if it’s to lose 10 pounds, if it’s to eat more consciously, if it’s to every time you order something on a restaurant menu if you eat out a lot is you actually have to ask yourself “is this next food item I’m going to eat or drink, is it going to take me closer towards how I want to look and feel or further away?” Okay. So this has to be on a business card because every time you open up your wallet, which means every time you buy yourself a meal at a restaurant or every time you open up your wallet to get something — whether it’s a Metro pass — you have to see this. So three to four to five times a day you have to bring some consciousness to what you want to achieve.
So, if it’s weight loss, if you say, “I want to lose 10 pounds by March 30th,” what it means is if you open up your wallet 3 to 4 times a day, you will be made conscious of your goal. And there’s this constant reminder is that you become your own accountability partner — okay — because human beings are poor parallel processors. Human beings are poor parallel processors. It’s hard for us to think of two to three to four goals at once. Many of us have two or three resolutions. So one resolution at a time, one thing you want to focus on. Okay?
This is actually from John Izzo — John Izzo with a PhD, author of book called Five Things to Discover Before You Die [sic]– and this is where I read about the parallel processing. So one thing to focus on. Okay? So that’s insider tip strategy too. This is worth a lot right there, just having one thing to focus on.
Number two. If you have a health and wellness goal, the number one thing you can actually do is to get more sleep. Matthew Walker, PhD, a neuroscientist from Berkeley in his new book called Why We Sleep reported and wrote that any time you sleep poorly, any time you’re getting less than a minimum of seven hours a night, what happens is your body has less discipline, what happens is your body actually burns more muscle for energy than body fat.
So anyone who’s not getting enough sleep — so the Center for Disease Control in Atlanta reported that 1 out of 3 people — so 33 percent of our patients — or basically 70 percent of our patients overall or 70 percent of the population gets deficient sleep. Getting deficient sleep means your body actually becomes more resistant to leptin. It actually — it pumps out more ghrelin.
Ghrelin is a hunger neurotransmitter that’s pumped out of your intestines. What it does, it makes you have an insatiable appetite. But, also, not getting enough sleep, it actually makes you more leptin resistant. Leptin resistance is a hallmark of the diabetic person. Leptin resistant means your cravings never get satisfied. So, if you have a challenge with cravings, if you have a challenge with being happy with the amount of food you eat, what happens is you’re probably not getting enough sleep, which is about 70 percent of the population.
So getting sufficient sleep — so getting minimum of seven hours a night means you’re better able to have a physiology or metabolism that supports burning fat for fuel. Okay. Also, having more sleep means you probably have more discipline and more resolve or more energy to work out. Any time you’re sleep deprived, your inhibition goes down, your lack of resolve goes down, and you’re less able to stick to a diet. So one way to get leaner, fitter, more toned, more muscular in 2020 is to get more sleep. So aim to get seven hours a night. Okay. Aim to get seven hours a night.
And that’s easier said than done. You know, I’m a huge fan of the sleep mask. The sleep mask means your body will sleep deeper. I’m a huge fan of wearing orange glasses within an hour of bedtime. The Buffalo Sabres NHL hockey team, when they went to Sweden a few months ago for a tournament, all of them wore orange glasses within three to four hours of bedtime, which means your body and your brain is better able to make more melatonin, which is — which means your sleep is deeper and more efficient.
Another tip to make your health and wellness strategies and your goals come true is to be immersed. The best way to get immersed is to find one or two or three more fitness friends, more health and wellness friends. Many reasons why people can’t get in shape is because none of their friends are in shape. You know, Jim Rohn, America’s business philosopher who’s since passed away a few years ago, said that we’re the average of the four to five people we spend time with. So, if you actually took the five people you spend time with and average out their income, you would actually get your income level. I know. Some of you are thinking “I need new friends.” Okay.
But the same thing, I feel, actually works with fitness. If you take the four, five people that you spend time with and looked at their average fitness level, you would find your fitness level. So some of you need new friends. So one of them could be is you start finding friends to physically hang out with. Another thing is to find friends to hang out with virtually. You know, I have an Instagram account. I have over about 4 to 5,000 followers, or friends I should say. I treat everyone like a friend. And what happens is I post two to four times a day. I read the top articles on personal training because I’m certified through the National Strength and Conditioning Association. And what it is I post the news articles on weight loss, intermittent fasting, how to get lean, what the best food is to eat before bedtime, how to eat to support toning, how to eat for protein synthesis, how to eat for gut health. And what it is is you basically hanging out with me.
You know, you’re not going to spend time with me in Toronto, but you will, though, by tapping into my consciousness. By following me on Instagram, by following me on Facebook, you will get a better idea at how I think and feel, and you become immersed as a virtual friend of mine.
Another one is to eat for microbiome health. You know, I’ve talked about microbiome before, but one thing now in my 50s that I’ve been able to actually not even count calories anymore, and I stay within a pound or two of my high school weight. So I weigh what I did in high school. Sure am. I weight what I did in high school, which basically is only said by about 3 percent of the adults in North America. So I weigh what I did in high school, which is about only 3 percent of people in North — adults in North America can claim. And I don’t count calories. I don’t count macros. I don’t watch what I eat. But what I do is, though, I’ve actually satisfied my gut flora.
Now, our gut flora, you know, the hundred trillion cells that call our body home, dictate a lot of our cravings. They actually make your taste buds more sensitized to sweet and fat. They can actually make you crave junk food more. So one way to actually help your health and wellness resolutions is to make sure your gut flora is happy. If you are not eating for gut flora health, if you are not eating foods that make your gut flora happy, you will have an insatiable appetite for sweet, salt, and fatty foods, which will keep you out of that 3 percent sweet spot.
So one way to keep your gut flora happy is to make sure you eat fermented foods daily. Eating fermented foods daily, it means you’re less likely to be overweight. Eating fermented foods like apple cider vinegar, miso soup, yogurt, kefir, kimchi, kombucha, pickles, sauerkraut, all these make your gut flora happy. And all of these things will actually satisfy your gut flora, which are part of 6,000 enzymes which make you digest food and make you actually be more satisfied with the foods you eat. And actually — they actually report within 10 days, your body will actually will [sic] crave healthy foods rather than the junk foods.
So, that being said, I’m a — also a huge fan of probiotics, which my favorite probiotic is Hyperbiotics out of Nevada. You can use the coupon code FITLOVE, which allows you to save 20 percent off your first order. I’m a huge fan of probiotics, and I’ve been taking Hyperbiotics for the last two years. And here I am in my 50s, I weigh what I did in high school, which is pretty crazy, and I could have cheesecake in front of me, I could have a cheeseburger and fries in front of me, however, my taste buds are tuned in to eating whole foods, nutritious foods, and it’s very easy for me to stay my current weight.
All being said, you know, I can only tell you so much you can only absorb in one TIPisode, so I’ve given you enough to actually get you healthy and keep you healthy for the next 12 months. However, if you want to follow more, if you want to know more about me, follow me on Instagram. It’s @fitspeakers. And you can message me. I answer all my messages personally. I get about 10 to 20 a day. And this is where I feed into my lecture content. You know, in 2020 I’ll be in Atlanta, Chicago, Louisiana, Orlando, Virginia, Philadelphia, Chicago. And what it does is when I answer messages on Instagram, I’m better able to source and actually make sure that I give the content that all the audiences want and they crave.
So all the best in 2020. This is Doctor Uche Odiatu signing out. Keep listening to A Tale of Two Hygienists. Love their programing, what Michelle and Andrew are doing. Druche.com is my website. @fitspeakers is the Instagram message. Have a great 2020. All the best. And make sure you get toned, leaned, and healthy so you can be the best role model for your patients in 2020 and beyond. Take care.
Michelle Strange: We hope you enjoyed this week’s TIPisode. Be sure to reach out to our guest experts and let them know how helpful their tips were. Follow A Tale of Two Hygienists on Facebook, Instagram, and head over to ataleoftwohygienists.com and subscribe to our newsletter. You can also email us at firstname.lastname@example.org, and keep listening for more awesome content from your unofficial dental hygiene podcast.