Be Active

The Life-Benefits of Flexibility

In this fifth episode from Pillar 3, Be Active, we will look at the next Macro of Activity - Flexibility. Flexibility helps keep us active, especially as we age.

A written article to accompany this podcast can be found at www.new5aday.com/be-active/keep-stretching-the-life-benefits-of-flexibility-fht9k

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/be-active/flexibility-across-the-lifespan-what-the-evidence-actually-shows

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/be-active/flexibility-for-life-citations

#beactive #healthy #health #healthspan #active #new5aday #healthylifestyle #activity #nogym #busylives #everydayhealth #flexibility #agingwell #stretching

Eat Well

Hydration without the Hype

In this fifth episode from Pillar 2, Eat Well, we will take a look at the life-giving power of staying hydrated, while avoiding the hype to find some simple steps anyone can take to keep their fluids up!

A written article to accompany this podcast can be found at www.new5aday.com/eat-well/hydration-without-the-hype-keeping-your-fluids-up-2bbg2

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/eat-well/hydration-without-the-hype

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/eat-well/hydration-without-the-hype-citations

#eatwell #healthy #healthyeating #health #healthspan #enjoyeating #diet #nodiets #new5aday #healthylifestyle #nutrition #food #foodscience #busylives #everdayhealth #hydration #fluids

Sleep Well

Good Morning - Rise and Shine!

In this fifth episode from Pillar 1, Sleep Well, we will take a look at the the vital importance of your first few actions when you wake up in the morning - how a few simple steps can set you up for an awesome day ahead!

A written article to accompany this podcast can be found at www.new5aday.com/sleep-well/good-morning-rise-and-shine-gjcpa

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/sleep-well/rise-amp-shine-the-science-of-morning-routines

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/sleep-well/good-morning-rise-amp-shine-citations

#sleepwell #healthy #health #healthspan #sleep #bed #rest #recover #new5aday #healthylifestyle #sleepscience #busylives #everydayhealth #morning #morningroutine #goodmorning

Your People

Colleagues - the Work Connection

In this fourth episode from Pillar 5, Your People, we will take a look at the the connections you form with your colleagues - these people you never choose, but who you end up spending more time with than you do with your loved ones.

We'll look at how colleague connections impact our well-being and how to build good connections at work, without forcing it.

A written article to accompany this podcast can be found at www.new5aday.com/your-people/colleagues-why-work-connections-matter-and-how-to-get-the-balance-right-9ymfk

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/your-people/colleagues-connection-and-belonging-at-work-what-the-evidence-shows

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/your-people/colleagues-why-workplace-connection-matters-citations

Me Time

Mindful walking: be present with yourself and the world around you!

In this fourth episode from Pillar 4, Me Time, we will take a look at the many benefits of building a simple mindful walking practice into your daily life - being present with yourself, paying attention to the world around you as you take a short walk.

A written article to accompany this podcast can be found at www.new5aday.com/metime/mindful-walking-be-present-with-yourself-and-the-world-around-you-72p88

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/metime/mindful-walking-and-health-what-the-evidence-actually-shows

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/metime/mindful-walking-citations

#metime #healthy #health #healthspan #calm #new5aday #healthylifestyle #restful #peaceful #recovery #mindful #peace #busylives #everydayhealth #mindfulwalking #wingsofadove

Be Active

Stronger every day! Why strength training matters!

In this fourth episode from Pillar 3, Be Active, we will take a look at the importance of building a simple strength training - or resistance training regime into your busy lives. Just 30-60 minutes per week can have a meaningful impact on how we move, engage, and age.

A written article to accompany this podcast can be found at www.new5aday.com/be-active/stronger-every-day-why-strength-training-matters-and-how-to-fit-it-into-a-busy-life-9pdl4

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/be-active/resistance-training-and-health-what-the-science-actually-says

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/be-active/why-strength-training-matters-citations

#beactive #healthy #health #healthspan #active #new5aday #healthylifestyle #activity #nogym #busylives #everdayhealth #strength #strengthtraining #muscle #muscletraining #resistancetraining #agewell #strong

Eat Well

Macronutrients - getting the balance right!

In this fourth episode from Pillar 2, Eat Well, we will take a look at what the science says about the importance of each of the 3 Macros - Carbohydrates, Protein, and Fat. The big message here is - focus on the quality!!

A written article to accompany this podcast can be found at www.new5aday.com/eat-well/your-daily-building-blocks-macronutrients-and-getting-the-balance-right-2799m

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/eat-well/macronutrients-and-metabolic-health-what-the-evidence-actually-shows

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/eat-well/macronutrients-citations

#eatwell #healthy #healthyeating #health #healthspan #enjoyeating #diet #nodiets #new5aday #healthylifestyle #nutrition #food #foodscience #busylives #everdayhealth #macros #macronutrients #nutrition #nutrients

Sleep Well

Good morning! When is the best time to wake up?

In this fourth episode from Pillar 1, Sleep Well, we will take a look at what the science says about the ideal time to wake up! This is so important to setting up your day right - and even to making sure you sleep well again the following night!

A written article to accompany this podcast can be found at www.new5aday.com/sleep-well/good-morning-when-is-the-best-time-to-wake-up-3ny7j

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/sleep-well/good-morning-what-time-does-science-say-you-should-wake-up

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/sleep-well/good-morning-what-time-should-you-wake-up-citations

#sleepwell #healthy #health #healthspan #sleep #bed #rest #recover #new5aday #healthylifestyle #sleepscience #busylives #everdayhealth #wakeup #wakingup

Your People

How many friends do you really need?

In this third episode from Pillar 5, Your People, we will take a look at at what the science says about our social circle and how many friends we really need - you may be surprised at the answer!!

A written article to accompany this podcast can be found at www.new5aday.com/your-people/how-many-friends-do-you-need-k2r6p

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/your-people/how-many-friends-what-the-science-says

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/your-people/how-many-friends-citations

#yourpeople #healthy #community #health #healthspan #friends #people #sharing #new5aday #healthylifestyle #together #companions #busylives #everdayhealth #busylives #everdayhealth #socialcircle #mentalhealth #friendship

Me-Time

Reading is so good for you!

In this third episode from Pillar 4, Me-Time, we will take a look at the amazing array of benefits of building a regular reading habit - some time to yourself to visit another world and turn down the stress in this one.

Some real gems - enjoy!!

A written article to accompany this podcast can be found at www.new5aday.com/metime/reading-is-so-good-for-you-d6ezf

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/metime/reading-and-the-mind-what-the-evidence-actually-shows

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/metime/reading-is-so-good-for-you-citations

#metime #healthy #health #healthspan #reading #calm #new5aday #healthylifestyle #restful #peaceful #recovery #mindful #peace #busylives #everdayhealth #goodbook

Be Active

Cardio - Your Heart Says "Move!"

In this third episode from Pillar 3, Be Active, we will take a look at the truth about Cardio - what counts as Cardio activity and how is it so very good for your body. Of course, we'll also be looking at ways to build more cardio activity into your busy everyday life.

Enjoy and keep on moving!!

A written article to accompany this podcast can be found at www.new5aday.com/ebe-active/your-heart-says-move-mf679

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/be-active/cardio-and-the-body-what-the-science-actually-shows

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/be-active/your-heart-says-move-citations

#beactive #healthy #health #healthspan #active #new5aday #healthylifestyle #activity #nogym #busylives #everdayhealth #cardio #heart #exercise

Eat Well

Go on - treat yourself!

In this third episode from Pillar 2, Eat Well, we will take a look at the sweet, sticky, delicious topic of treats and talk about how we can build them into a healthy, simple diet, without feeling bad about it and without thinking we have to make up for them later.

This is a good one you won't want to miss!

A written article to accompany this podcast can be found at www.new5aday.com/eat-well/go-treat-yourself-mmntp

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/eat-well/treats-indulgence-and-dietary-patterns-what-the-evidence-says

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/eat-well/go-on-treat-yourself-citations

Sleep Well

The bedtime routine: how what we do in the hour before bed influences how we sleep

In this third episode from Pillar 1, Sleep Well, we will look at how a simple, but intentional pre-bed routine can have a major impact on how well we sleep, and suggest a few simple ways to build a practical pre-bed routine that will work with your busy daily life.

A written article to accompany this podcast can be found at www.new5aday.com/sleep-well/the-bedtime-habit-how-what-you-do-before-bed-shapes-how-well-you-sleep-ytt84

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/sleep-well/bedtime-habits-and-sleep-quality-what-the-science-actually-shows

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/sleep-well/bedtime-habit-citations

Your People

I'm too shy! Overcoming shyness to find Your People

In this second episode from Pillar 5, Your People, we will look at how shyness can be common blocker that holds many people back from reaching out and forming their community, together with evidence-backed tips and techniques to overcoming this very-real challenge.

A written article to accompany this podcast can be found at www.new5aday.com/your-people/im-too-shy-overcoming-shyness-to-reach-your-people-83ldn

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/your-people/shyness-social-anxiety-and-the-science-of-change

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/your-people/im-too-shy-citations

Me Time

Music - a soundtrack for peace and quiet

In this second episode from Pillar 4, Me Time, we will look at the full range of benefits of intentionally listening to music.  How taking a break - even for just a few minutes - to be with your music can be so good for you! We will also look at ways to build some intentional music time into your busy, every-day life.

A written article to accompany this podcast can be found at www.new5aday.com/metime/music-a-soundtrack-for-peace-and-quiet

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/metime/music-and-the-mind-what-the-science-actually-shows

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/metime/music-a-soundtrack-for-peace-amp-quiet-citations

Be Active

Now touch your toes! Stretching is so good for you!!

In this second episode from Pillar 3, Be Active, we will look at the full range of benefits of stretching and why it should form a part of your weekly activity to ensure a fully mobile old age.  We will also look at how to build a simple stretching regime into your busy, every-day life.

A written article to accompany this podcast can be found at www.new5aday.com/be-active/now-touch-your-toes-stretching-is-so-good-for-you-9szge

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/be-active/what-stretching-actually-does-to-your-body

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/be-active/stretching-is-so-good-for-you-citations

Eat Well

How to eat well in a world full of Ultra-Processed Food

This is the second episode from Pillar 2, Eat Well, where we will look at the truth behind the prevalence of UPFs in our food today, and look at how everyone can eat a bit better in a world that is full of ultra-processed food.

A written article to accompany this podcast can be found at www.new5aday.com/eat-well/how-to-live-well-in-a-world-full-of-ultra-processed-food-rrale

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/eat-well/what-ultra-processed-foods-actually-do-to-your-body

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/eat-well/how-to-live-well-in-a-world-full-of-ultra-processed-foods-citations

Sleep Well

Night night! How to find your optimal bedtime

In this second episode on Pillar 1, Sleep Well, we will look at why there is no universal perfect bedtime - but there is a right bedtime for YOU, and we'll discuss some practical steps on how to find YOUR optimal bedtime.

A written article to accompany this podcast can be found at www.new5aday.com/sleep-well/good-night-when-is-the-best-time-to-go-to-bed-f9g79

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/sleep-well/when-is-the-best-time-to-go-to-bed-what-the-science-actually-shows

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/sleep-well/2-when-is-the-best-time-to-go-to-bed-citations

Your People

Why human connection matters more than we think

In this first episode on Pillar 5, Your People, we will look at the importance of human connection - its surprising impact on our overall health outcomes, and discuss some practical steps on how to build the right type of connection into your daily routine.

A written article to accompany this podcast can be found at www.new5aday.com/your-people/why-human-connection-matters-more-than-we-think-wwnny

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/your-people/the-science-of-human-connection

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/your-people/why-human-connection-matters-citations

Me Time

A moment of calm: the psychological sigh

In this first episode on Pillar 4, Me Time, we will look at the psychological sigh - what it is and how it can help you take back control of your day, and discuss some practical steps on how to build it into your daily routine.

A written article to accompany this podcast can be found at www.new5aday.com/me-time/a-moment-of-calm-the-psychological-sigh-bmhtg

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/met-time/the-science-of-the-sigh-what-controlled-breathing-actually-does-to-the-body

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/me-time/a-moment-of-calm-the-psychological-sigh-citations

Sleep Well

How much sleep do we really need?

In this first episode, we will look at how not getting enough sleep impacts many systems in our bodies, and discuss some practical steps on how to improve our sleep.

A written article to accompany this podcast can be found at www.new5aday.com/sleep-well/1-how-much-sleep-do-we-really-need.

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/sleep-well/1-how-much-sleep-do-we-really-need.

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/sleep-well/citations-1-how-much-sleep-do-we-really-need.

Note - the original Episode 1 did not load as expected. We will get better!!

Sleep Well

How much sleep do we really need?

In this first episode, we will look at how not getting enough sleep impacts many systems in our bodies, and discuss some practical steps on how to improve our sleep.

A written article to accompany this podcast can be found at www.new5aday.com/sleep-well/1-how-much-sleep-do-we-really-need.

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/sleep-well/1-how-much-sleep-do-we-really-need.

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/sleep-well/citations-1-how-much-sleep-do-we-really-need.

Note - the original Episode 1 did not load as expected. We will get better!!

Walking - simply walking - sits at the other end of the spectrum. It feels almost too ordinary to count as exercise. And that, rather surprisingly, is one of the most compelling things about it.

Walking is one of the most effective and accessible forms of exercise available. Regular walking reduces risk of heart disease, type 2 diabetes, and depression; improves mood, sleep, and brain health; and you do not need to walk 10,000 steps per day to benefit - research shows meaningful gains begin well below that.

The best walk is the one you will actually do.

A written article to accompany this podcast can be found at www.new5aday.com/be-active/3-walking-is-surprisingly-good-for-you.

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/be-active/deep-dive-3-walking-is-surprisingly-good-for-you.

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/be-active/citations-3-walking-is-surprisingly-good-for-you.

Eat Well

What is a balanced diet anyway..?

In this episode, we will look at what should be included in a balanced diet, how to think about balance over the long-term, and discuss some practical steps on how to get a little more balance into our diet on a daily basis.

A written article to accompany this podcast can be found at www.new5aday.com/eat-well/2-what-is-a-balanced-diet-anyway

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/eat-well/2-what-is-a-balanced-diet-anyway

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/eat-well/citations-2-what-is-a-balanced-diet-anyway

Please like, follow, subscribe, and share this episode!

For more information, check out the full Episode 1. Sleep Well - How much sleep do we really need?

Or visit us at www.new5aday.com

For more detail, check out the full Episode 1. Sleep Well - How much sleep do we really need?

Or visit www.new5aday.com

Sleep Well

How much sleep do we really need?

In this first episode, we will look at how not getting enough sleep impacts many systems in our bodies, and discuss some practical steps on how to improve our sleep.

A written article to accompany this podcast can be found at www.new5aday.com/sleep-well/1-how-much-sleep-do-we-really-need.

For more information on the science behind this podcast, visit the accompanying Deep Dive article at www.new5aday.com/sleep-well/1-how-much-sleep-do-we-really-need.

For further research and details on the specific journals referenced, visit the accompany Citations list at www.new5aday.com/sleep-well/citations-1-how-much-sleep-do-we-really-need.

Let's spend some time exploring sleep, eating, being active, finding me-time and building bonds with your people as we work through the five pillars of the New 5-a-day.

1. Sleep Well
2. Eat Well
3. Be Active
4. Me-Time
5. Your People

We will post new blogs, podcasts, and videos every Tuesday and Thursday, with more information available, including a scientific Deep Dive blog and citations list on our website at www.new5aday.com.

So, please like, subscribe, follow and enjoy this content wherever you have found it!

See you soon!!