Formula 7

Hara Hachi Bu Requires…

Dave Bio Hacking, Diets, Formula 7, Nutrition, Overall Health, Personal Development

In our Formula 7 course we have been focusing on eating to 80% full, or Hara Hachi Bu, as the Japanese call it.

There is another principle that goes along with Hara Hachi Bu: eating slowly and mindfully. More

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You’re Not Hungry If…

Dave Bio Hacking, Diets, Formula 7, Nutrition, Overall Health

When I was first introduced to the concept of Hara Hachi Bu, the Japanese concept of eating to about 80% full, I had several epiphanies:

I was surprised at how satisfied I felt after each meal, even though I stopped eating earlier than I usually would have.
I was surprised that I never felt hungry after eating. Sure enough, that 20 minute rule of feeling full always kicked in, and even though I only ate to 80% full I was 100% satisfied every time.

Chances are, the same thing will happen for you. And when you slow down, savor your food, and chew each bite thoroughly, there are several other benefits that kick in, like fewer digestive problems, natural weight loss, and a general feeling of better satisfaction with each meal. More

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How Much Exercise Do You REALLY Need?

Dave Exercise, Formula 7

Why You Need 5 Hours of Exercise a Week Title Header

Everyone knows that exercise is good for us but the debate of how much exercise we actually need is ongoing. There’s those hard bodies that hit the gym every day religiously for two hours, while others believe that as long as you get in a nice swift twenty minute walk a few days a week you’ll be fine. What does the evidence prove?

According to the American Heart Association, duration of exercise depends greatly on intensity and type of exercise. If you are exercising harder you need less time but their lowest recommendation is 30 minutes of moderate aerobic exercise five days a week. Keep in mind that this is the lowest recommendation and will result in the least benefit. Increasing the duration of your exercises will increase the benefits you will reap. More

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When It Comes to Exercise, Everything Counts!

Dave Exercise, Formula 7, Overall Health

Did you know that simple movement like walking your dog or taking the stairs at work counts as exercise? That’s right! You don’t have to spend all your time huffing and puffing in the gym or always work up a huge sweat to get enough movement in your week. In fact, as long as you get in at least five hours of exercise per week, it’s not so important how you do.

Fitness experts used to believe that in order to be fit and healthy, you had to get your heart rate up to a certain point for 20 minutes at least three times a week. But the most recent research is showing us that this just isn’t accurate. For example, researchers at the University of Utah recently found that small amounts of movement and exercise all throughout the week can lead to improved health. They found that even small amounts of exercise for a few minutes here, like taking the stairs, or a few minutes there, such as parking at the far end of the parking lot, contributed to the total minutes of health required in a week. In other words, there really isn’t a “20 minute minimum” like we used to think. More

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On Exercise and Happiness

Dave Exercise, Formula 7, Personal Development

In 2012, at the age of 45, I achieved a major life goal by qualifying for the National Championships for olympic distance triathlon. It was one of the coolest things I have ever done. This was before I ever dreamed up a course like Formula 7… yet the general underlying health practices of Formula 7 were exactly what I was doing at the time, and helped me get in the best shape of my life. More

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Pre Made Meals: Key to Better Health

Dave Diets, Formula 7, Nutrition, Overall Health

Many of the pitfalls that we can run into when we are trying to change the way we eat is to the time it takes to prepare fresh food compared to unhealthy prepackaged or pre made meals. There is a simple way to avoid this stressful time sapper by finding a certain day during the week that you can spare an hour or two to get things prepared beforehand so it is much easier to just grab some healthy food and go. You can skip the fast food and be proud to grab your own “fast and fresh food”.

There are certain foods that should be a staple in your fresh food prepping list. Of course, you shouldn’t try to prepare every meal you are going to eat that week ahead of time. Allow yourself a little bit of spontaneity in your food. Let’s take a step by step approach to this. More

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5 Reasons You Should Eat More Veggies Than Fruit

Dave Formula 7, Nutrition

Fruits and vegetables are often lumped into the same nutritional camp. You’ll see them recommended together almost all the time. Even our Formula 7 principle of “get 5-9 servings of fruits and vegetables per day” does this. However, there’s a catch here: they’re not exactly equal, and it’s important to know why.

While fruits and veggies are both wonderful for our diets, they do different things in the body. Veggies definitely take the cake when it comes to nutrition and health… and that’s why you want to eat them both but focus on more veggies than fruits.

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Why You Should Eat the Same Few Meals, Again and Again

Dave Diets, Formula 7, Nutrition

In Formula 7, one of our basic principles is to include a good balance of carbs, proteins, and fats with each meal and snack. This helps you compile a healthy, satisfying meal without making it overly complicated.

It gets even better, though. There’s another little trick that can help you simplify your meals even more and set yourself up for crazy amounts of success. Are you ready for it? More

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My Personal Supplement Strategy

Dave Dietary Supplements, Formula 7

Well I’m going to put myself out there today and show you my personal supplement strategy. The idea here is not to say that this is the exact strategy for you, or that mine is the best etc.

The idea is to give you some ideas that will help you develop your own, unique to you. This list I have is based on years of research, studies, and personal experimentation. It works for me. When I don’t take some of these supplements, I feel worse after a few weeks. For example, if I stop taking Glucosamine Chondroitin, my joints start to hurt after a few weeks. I have several athletic friends over 40 who tell me the same thing.

Here’s the video of me with my mini pharmacy of pills and potions I take every morning. More

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The 4 Categories of Health Supplements

Dave Dietary Supplements, Formula 7, Overall Health, Personal Development

In this post, we explore your inner health supplement geek, and break health supplements down into four basic types, in order to help you better analyze and decide on the supplementation strategy that works best for you.

Prior to publishing this post, I searched Amazon for the term “supplements,” and there was over 325,000 results! There are a TON of different types of supplements out there, and navigating the waters of which ones are best for you can be tricky. So, let’s start with categorization. More

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