Our Top Tips for a Healthy 2025 | ft. Physionic (Nic Verhoeven PhD)

Summary

In this video, the host shares health tips for 2025 with expert Nick Verhoeven from Physionic. They discuss the nutritional benefits of shellfish like mussels and oysters, highlighting their protein, iron, and Omega-3 content. The importance of resistance training is emphasized, advocating for weightlifting or calisthenics to improve bone, muscle, and metabolic health, especially in younger individuals. The video also covers creatine, a highly researched supplement known for enhancing muscle performance, brain function, and potentially aiding sleep deprivation. Overall, the video encourages focusing on basic health principles to achieve long-term well-being.

Takeaways

• 😀 Shellfish like mussels, clams, and oysters are rich in protein, iron, zinc, vitamin B12, and Omega-3 fatty acids (DHA/EPA), making them an excellent nutritional choice.
• 😀 Shellfish are low in carbs, low in fat, and could be considered a vegan-friendly option, appealing to a wide range of diets.
• 😀 Unlike fish, shellfish sit lower on the food chain and accumulate less mercury and contaminants, making them potentially safer for consumption.
• 😀 The environmental impact of shellfish farming is low, with the potential to even improve water quality rather than polluting it.
• 😀 For optimal freshness and safety, always consume shellfish fresh or properly frozen; avoid eating it if it smells rancid or off.
• 😀 Resistance training, in any form, is beneficial for people of all ages and should be incorporated regularly into your routine.
• 😀 For beginners, starting with resistance training once a week is enough. Gradually increase frequency and intensity with time.
• 😀 Don't focus on optimizing every detail in your training at the start. Just aim to incorporate basic movements like pushing, pulling, and leg exercises.
• 😀 Progressive overload is key—aim to improve slightly every week, whether that’s increasing repetitions, weight, or overall effort.
• 😀 Resistance training in your 20s is crucial for maintaining and improving bone density. However, even older adults can benefit from it for muscle, bone, and metabolic health.
• 😀 Creatine is one of the most researched supplements with benefits for muscle performance, brain health, and mitigating the effects of sleep deprivation.
• 😀 Research shows that creatine supplementation can have a greater impact on brain health for individuals over 60, but it also offers benefits to younger people.
• 😀 Creatine may help alleviate symptoms of sleep deprivation and could have potential positive effects on mental health, though more research is needed.
• 😀 While supplements like creatine can aid your health, they should never replace proper nutrition and exercise. The basics—nutrition, exercise, and sleep—remain the foundation of good health.

Q & A

What is one of the new tips mentioned for 2025 health?

One of the new tips mentioned is incorporating shellfish like mussels, clams, and oysters into the diet. They are high in protein, iron, zinc, vitamins like B12, and Omega-3s, making them a nutritious choice.

How does shellfish compare to fish in terms of nutrition and safety?

Shellfish might actually be the healthiest type of animal protein, with a similar nutritional profile to fish. However, it sits lower on the food chain, meaning it bioaccumulates less mercury and contaminants, making it potentially safer. Additionally, shellfish has a smaller carbon footprint and can help clean the water around it.

What is a major caution when consuming shellfish?

The major caution is bacterial contamination. If shellfish is not fresh, it can spoil, so it's recommended to consume it fresh or frozen, with the frozen version being flash-frozen to preserve its freshness.

What is the importance of resistance training?

Resistance training is crucial for everyone, as it helps improve muscle and bone health. It can be done through various methods like push-ups, squats, or weightlifting. It also provides significant benefits to metabolism and overall health.

How can someone start resistance training if they are new to it?

For beginners, it's suggested to start by incorporating resistance training once a week, focusing on basic exercises like pushing and pulling movements for both upper and lower body. As progress is made, the frequency can be increased.

What is progressive overload in resistance training?

Progressive overload refers to the practice of gradually increasing the intensity of your workouts. This could mean doing one more repetition or adding more weight in the following session. Over time, this results in significant strength and muscle growth.

How does resistance training benefit bone health?

Resistance training helps improve bone density, particularly in younger individuals. It's most effective for increasing bone density in the 20s and early 30s, but it still provides significant benefits to bone health for older individuals.

What role does creatine play in health and fitness?

Creatine is a well-researched supplement that helps improve muscle performance by increasing energy within muscle cells. It has additional benefits for brain function, particularly in older adults, and may also help mitigate the effects of sleep deprivation.

Can creatine supplementation benefit younger people?

Yes, younger people also benefit from creatine supplementation, though the effects might not be as drastic as for older individuals. It still helps improve muscle health, performance, and potentially cognitive function.

What other potential benefits of creatine are being researched?

Recent research suggests that creatine might also help with sleep deprivation by improving cognitive function in sleep-deprived individuals. Additionally, there is ongoing research into its potential benefits for conditions like major depressive disorder and anxiety.