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00:00:00 Lifestyle can be a huge contributor to your toxic load so let's see how we can make some positive changes. It is important to exercise regularly because fat is where toxins accumulate but remember that strenuous exercise like training for a marathon for example can require high levels of cortisol and even adrenaline which also had to be metabolized and excreted. Now, sleep. Both quality and quantity matter because even those ideally eight hours a night is when our body repairs and recovers but also because poor sleep will require when our body repairs and recovers but also because poor sleep will require
00:00:33 more cortisol to keep you going which eventually will have to be metabolized and excreted. Know that your brain has a unique method of removing toxic waste through the lymphatic system which is similar to the lymphatic system but for the brain which works at best during our sleep. And now how do we improve our sleep? Here are a few tips. First of all, avoid watching TV or using your computer. Don't watch TV when you're sleeping. Don't watch TV when you're on your computer at least an hour before bedtime because screens emit a blue light on your computer at least an hour before bedtime because screens emit a blue light
00:01:03 which is very similar to daylight and tricks our brain into thinking still daytime which in turn stops the secretion of melatonin which is the hormone that makes us sleepy. Darken your room and avoid having your phone charging or a bright alarm clock nearby to ensure light doesn't disturb your sleep. Keep your room temperature warm but not too hot. Around 20 degrees centigrade is ideal as your body temp also lowers as you sleep and both internal and external temperatures being in sync can support a sleep and both internal and external temperatures being in sync can support a
00:01:32 more restful night. Have a warm bath or shower before bedtime. I know bath before bedtime is not just for babies because as you get out of the bath or shower your body temperature drops getting you ready for bed. Avoid eating just about two hours before bedtime so your body is not in the middle of digesting a steak and chips when you're about to go to bed. And finally try to avoid caffeine and alcohol at least two hours before bedtime. Avoid eating four or five hours before bed as they're both stimulants. Another lifestyle Avoid eating four or five hours before bed as they're both stimulants. Another lifestyle contributed to toxicity is stress. Why is that? Because our adrenal glands produce
00:02:09 cortisol to support us through chronic stress and cortisol has to be metabolized in the liver before being excreted. Chemical exposure is another important contributor to toxicity. Organic cleaning products, toiletries and cosmetics and of course avoiding those that are not absolutely necessary can help reduce your stress. Now pollution exposure. Unfortunately we cannot do very much to Now pollution exposure. Unfortunately we cannot do very much to improve the air we breathe on a daily basis but if you go for a run avoid busy
00:02:37 roads and if you ride your bike regularly do make sure that you get yourself an air filtering mask.
