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What Are the Three Simple Habits That Can Transform Your Health?
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May 2, 2025
In a world filled with conflicting health advice, diet trends, and fitness fads, it’s easy to feel overwhelmed when making choices that support long-term well-being. At Reluctant Low-Carb Life, we keep it simple and effective by focusing on what really works. In this episode, we break down The Trifecta of Health—fresh foods, satiety, and fitness—and how these three essentials can create lasting health. Listen in and read more about The Trifecta of Health: Fresh Foods, Satiety, and Fitness Explained 👉 https://reluctantlowcarblife.com/the-trifecta-of-health-fresh-foods-satiety-and-fitness-explained/ #ReluctantLowCarbLife #HealthyLiving #FitnessTips #EatFresh #SatietyMatters #SimpleHealthTips #LongevityLifestyle #WellnessMadeEasy
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0:07
hi this is Anita from Reluctant Low Carb
0:10
Life today I want to talk a little bit
0:12
about what we call the trifecta of
0:14
health about the three things that we
0:17
believe that everyone can do to live a
0:19
more healthy life and for us the
0:21
trifecta of health is about eating fresh
0:24
foods choosing food foods that promote
0:27
satiety or help you feel full longer and
0:31
staying physically active and I want to
0:33
talk about each of those and why we're
0:35
why we believe these are the three
0:37
pillars for a healthy life you know
0:40
there's a lot of fat diets out there
0:42
there's a lot of people talk about many
0:44
you know fat things or you should eat
0:45
this way or that way you know we've all
0:48
kind of you know gone through them where
0:50
oh you know you shouldn't eat fat or now
0:52
you should eat fat oh you shouldn't eat
0:54
carbs now oh you can't eat carbs or now
0:58
it's like oh in order to lose weight you
1:00
need to take a shot what we believe is
1:02
we believe that there are three pillars
1:04
that we can live a more healthy life
1:08
pillar one is about fresh foods one of
1:10
the most significant issues in modern
1:13
nutrition is the overconumption of
1:15
processed foods we live in a time where
1:17
foods are ultrocessed when you go to a
1:20
grocery store today and you walk in the
1:23
aisles of the grocery stores most of
1:26
those foods in there in fact almost all
1:28
of them are processed in some way many
1:32
of them are what is known as
1:34
multiprocessed foods altprocessed foods
1:37
essentially means that the food has more
1:40
chemicals than actual or real food
1:44
when you you know shop around the outer
1:46
side of the grocery stores which would
1:48
have the fruits the vegetables the meats
1:51
you know the a lot of the you know the
1:53
dairy and other things like that would
1:55
be more or less the foods that are not
1:59
multi-processed as a thing of warning
2:01
here like if you get Greek yogurt that's
2:03
plain that is not multiprocessed but if
2:06
you get a yogurt which has flavoring in
2:09
it and lots of chemicals then that makes
2:12
the yogurt multi-processed foods this is
2:15
what really makes it very difficult is
2:17
so much of the foods that people are
2:19
eating are multi-processed foods in fact
2:22
there's been some studies that have said
2:24
in some places of the western world you
2:27
know as the United States or UK or even
2:31
Australia some of the children are
2:33
getting 60 to 70% of their calories or
2:36
even more from ultroessed
2:40
foods so we are great advocates of
2:43
eating fresh the way maybe your
2:45
grandmother ate your great-grandmother
2:47
ate eating fresh foods
2:50
fresh foods there's a lot of reasons why
2:53
they have a nutrient density meaning
2:55
that they are more nutrients more more
2:58
bang I guess I guess you think you know
3:01
more bang for the bite they have more
3:03
nutrients in them better digestion you
3:05
our body wasn't really set up to to to
3:09
eat all this allocessed food our body
3:11
was set up to eat to eat you know whole
3:14
foods real foods stronger immunity
3:17
they'll give you things as vitamin C
3:19
zinc and other other things help boost
3:22
your immune system they can help
3:24
stabilize your blood blood sugar
3:27
levels and reduction of inflammation
3:30
though you know whole natural foods can
3:32
help you combat inflammation reducing
3:35
the risk of any types of chronic disease
3:37
you know so what does it look like to
3:39
eat you know fresh well it means you
3:43
know vegetables you know leafy green
3:45
vegetables uh broccoli cow cauliflower
3:48
flour even root vegetables peppers
3:50
berries apples citrus fruits and
3:53
seasonal produce you know grass-fed beef
3:56
pasture-raised chicken wild caught fish
4:00
eggs and plant-based protein source like
4:02
legumes and other types of beans healthy
4:05
fats avocados fat coconut oil olive oil
4:10
nut seeds and fatty fish even like fish
4:14
like salmon whole grains if you're able
4:17
to tolerate this would you know you know
4:19
brown rice oats and these type of things
4:21
in moderation so really it's about
4:24
eating healthy foods and all these foods
4:26
we're talking about pretty much have a
4:28
good what's known as satiety or fullness
4:31
benefit to it so why does satiety matter
4:34
tides is that feeling of being full and
4:38
satisfied after eating if you've ever
4:40
eaten a meal that was rich with
4:43
carbohydrates and maybe was serve an
4:45
multi-processed meal and then oh I'm so
4:47
full and then an hour or two later
4:49
you're like I am so hungry that's
4:52
because you did not eat a meal that had
4:55
satiety or made you feel full so some of
4:58
the foods that have the you know highest
4:59
satiety would be uh protein does you
5:03
know protein helps you uh repair tissues
5:06
balances blood sugar and keeps you full
5:09
longer healthy fats can help you with
5:11
brain functions and support hormone
5:13
imbalances and keep hunger at bay we in
5:15
today's world become so afraid of fat or
5:18
fatty foods but the truth is some fats
5:20
can actually be very good for us fiber
5:23
you know if we eat foods that have fiber
5:24
it can be this it has a slow digestion
5:27
promotes gut health you know some of the
5:29
foods that have high satiety you know is
5:32
eggs lean meats fish Greek yogurt
5:35
cottage cheese tofu that type of thing
5:38
you know have high satiety you know
5:40
other healthy fats could be avocados
5:44
olive oil coconut oil and some fatty
5:47
fish like a salmon tuna fish some
5:50
high-fiber foods could be like you know
5:53
could be leafy greens they could things
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that have chia seeds in them flax seeds
5:57
beans lentils whole vegetables so you
6:00
know these are the foods that if you can
6:01
concentrate eating more of these foods
6:03
you will feel full longer and you won't
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be so hungry after eating the last
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pillar is fitness moving and we're great
6:13
believers that any exercise you do or
6:16
you enjoy is the exercise that you
6:18
should do there is no right or wrong
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exercise anything that you love to do is
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something you should do for example I
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used to bike a lot i got in some b
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cycling accidents so I'm a little more
6:30
nervous on the roads especially as I
6:32
live in um Hanoi Vietnam so I'm more
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nervous on the roads here where the
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traffic can be bad so recently I found a
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pool which is near my house and I've
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taken up a lot of swimming i enjoy
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swimming it's something I do at least
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three or four times a week it's a great
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exercise for me to get in the water and
6:51
to just swim and when I swim I don't
6:54
stop i just keep swimming and I use
6:57
programs which I've talked about here on
6:59
uh this podcast like my swim pro which
7:02
gives me a program i do different types
7:04
of training i enjoy that that keeps me
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going there and so any exercise which is
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a good exercise is the one that you
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should do there's many benefits for
7:14
regular movement there's weight
7:15
management you'll get stronger muscles
7:18
and bones better heart
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health your mental health you'll just
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feel better the days that I exercise I
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know I just feel better i feel better
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about the day i get more things
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accomplished i feel like I can conquer
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more accomplish more i just get more
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things done i don't feel as lazy as I
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normally would and I I'm not as tired
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the days that I don't exercise a lot of
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those days I'm just like wiped out i'm
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tired and it can actually give you more
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mobility it can keep your joints
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flexible reduce stiffness and
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pain so it's all about finding an
8:00
exercise you enjoy one of the biggest
8:03
mistakes that people
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make is they force themselves to do
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exercises they hate
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the key in consistency is finding an
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activity you enjoy or if you don't enjoy
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it and you know you need to do it like
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some strength ch training then keep
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doing it until you enjoy it because the
8:22
longer you keep doing it the more that
8:24
you'll begin to enjoy it and the more
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you'll say yeah this maybe isn't really
8:28
so bad i feel that way a lot about boot
8:30
camp i go to boot camp about twice a
8:32
week and I have to say the first time I
8:34
did it I thought I was going to die i
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thought I haven't done like you know
8:38
push-ups in so long or these mountain
8:40
climbers or these planks or these other
8:43
things the more I keep going and even
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though one of the boot camps is 5:30 a.m
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which is hard for me it's early morning
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it gets me out there and the more I do
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it the better I'm becoming the more I'm
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enjoying it i can't say yet that I
9:00
absolutely love it but I'm starting to
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enjoy it and that's the way it is that
9:04
when you start doing exercises like this
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it helps you to be able to eventually
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you will start getting better at it and
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will hopefully enjoy it more there's an
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8020 approach to fitness you don't need
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to spend hours in the gym to be healthy
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instead follow the 8020 rule which means
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focus on small consistent efforts that
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add up over time even 30 minutes of
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daily movement can have make a huge
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difference focus on small consistent
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efforts to be able to move and if you do
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that then you will find yourself in
9:39
better overall health so that so our
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trifecta of health is basically start
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your day right we believe start your day
9:46
right with a protein richch breakfast
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with some exercise move daily even 30
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minutes brisk walk or light workout
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counts eat for satiety eat foods that
9:56
will help you feel full longer ditch
9:59
processed foods stay hydrated drink
10:02
water throughout the day and get quality
10:05
sleep and that's what we really believe
10:08
here at Reluctant Low Carb Life i've
10:10
written a blog post on this which is
10:12
entitled um the trifecta of health fresh
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food satiety and fitness explained we're
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going to put a link in the description
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so that you'll be able to uh if you'd
10:23
like to be able to read more on it
10:24
follow on it get more ideas you can be
10:26
able to do that we thank you so much for
10:29
listening to us we hope that if you're
10:31
not yet a member that you'll press
10:32
subscribe join our community and come
10:35
along with us on this journey of better
10:38
health through the trifecta of health
10:41
which is
10:42
freshness fullness and fitness thank you
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