Dr. Greg Wells

Eat Better

Eat Better

Dr. Greg's Blog: How Healthy Is Your Thought Life?

June, 28th 2017

It’s really hard to live a high-performance life when high stress is a daily reality. Chronic stress damages your body, threatens your mental health, puts strain on relationships, and takes the joy out of life.

Your thoughts have strong influence over stress levels. What you choose to think about, or not think about, dictates how your body and mind react to everyday life.

So how can we reduce the ongoing flow of damaging stress—and even find peace in our thought life? The key is to break up stressful times with periods of rest, recovery, and regeneration. The good news is that anyone can learn techniques that can counter the damage of the stress response.

Make sure that each day you take some time to break the stress cycle and rest, recover, and regenerate. Doing this not only helps you find peace in the moment but also recharges your body and brain to stay healthy over the long term.

Here are 7 proven techniques that can help you have a healthy thought life and recover from chronic stress:

1. Move your body
Rhythmic, repeated motion is particularly soothing to the mind and body. A long walk, cycling, swimming, or running will all work, but any kind of movement will relieve tension, improve circulation, and clear your mind.

2. Get into nature
Go outside! Head to the garden, the park, or the woods to lower your blood pressure, strengthen your immune system, reduce tension and depression, and boost your mood. It’s stunning how good it is for your health to be in nature. Leave the cell phone and earbuds at home.

3. Practice yoga or Tai Chi
Like nature therapy, yoga and Tai Chi decrease stress and anxiety, increase energy, and boost the immune system. They also give you more stamina—needed in stressful times—and improve the quality of your sleep.

4. Have perspective
Don’t be so quick to conclude that you “can’t handle” a stressful situation. This is truly a mind-over-matter opportunity. Believing that you are strong and resourceful actually makes you stronger and more resourceful. Don’t give in to negative self-talk about not having what it takes to manage life.

5. Change the nature of your response
Research indicates that taking an active, problem-solving approach to life’s challenges relieves stress and can transform it into something positive. If you withdraw, deny the problem, or spend all your time venting, you’ll feel helpless. Instead, be determined to make a change, put effort into it, and plan for better results.

6. Practice slow, deep breathing
Start applying the power of deep breathing each day. It will make a huge difference. Start small by taking three deep breaths each time you sit down at your desk—in the morning, after breaks, after lunch, and so on. It will help you become more patient, calm, and relaxed.

7. Block time for single-tasking.
Each day this week, schedule time in your calendar for focusing exclusively on one task. This task should be something that is very important to you. Doing several things at once might make it seem as if you are working hard, but it’s an illusion. Your body and mind are not designed to work that way and it causes extra stress.

I hope this article was helpful!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to my podcast in iTunes!

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Dr. Greg Wells Podcast #67: Health and Fitness Legend Paul Chek

June, 20th 2017

Welcome back podcast universe! This week I had the chance to chat with one of my greatest influences Paul Chek. Paul is a legend in the health and fitness space and we went really deep in this conversation. We talked about healthy nutrition, fitness and the pillars of living a great life. Here’s a little more about Paul.

Paul is a holistic health practitioner who has transformed the lives of countless individuals by developing practical and effective methods for addressing all aspects of well-being. His approach to treatment and education is driven by his “system of systems” philosophy: that the body is a fully integrated unit of physical, hormonal, emotional and spiritual components.

He is the founder of Corrective Holistic Exercise Kinesiology (C.H.E.K) Institute, which helps healthcare professionals advance their careers through a holistic approach to health, fitness and well-being. He is also the creator of the PPS Success Mastery Program. This self-mastery program teaches individuals to reach their true potential by transforming their destructive habits and learning to take control of their personal, professional and spiritual life.

Check out Paul’s blog http://www.paulcheksblog.com and follow him on twitter @PaulChek

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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How to Feel More Alert

June, 15th 2017

Decreased alertness is a huge hindrance to thinking and, ultimately, performing at a high level. There are many factors that can help you feel more (or less) alert. These six ways to feel more alert are changes you can easily make to your life, starting today!

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Cut your risk of cancer up to 40%

April, 18th 2017

According to the National Cancer Institute, approximately 39.6% of men and women will be diagnosed with cancer at some point during their lifetimes. The reality of cancer is upsetting, but there is hope. You can cut your cancer risk in half by committing to four important areas.  No magic pills, insane amount of money, or all-consuming regimen.  And, the best news is, you will not only lower your risk of cancer, but also improve your overall health and change your life for the positive.

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The Globe and Mail: Greg Wells on how ‘microchanges’ can make a major difference

April, 4th 2017

Toronto physiologist Greg Wells’s new book, The Ripple Effect, makes lofty promises, pledging that we can Sleep Better, Eat Better, Move Better, Think Better. A superachiever himself (Ironman, PhD, researcher at Toronto’s Hospital for Sick Kids and professor at the University of Toronto), Wells nevertheless tempers those assertions by sticking to a simple message in the book, in stores April 4. It’s okay to dream big, but start small. Peppered with “1 per cent tips,” Wells advocates staying focused on micro-improvements (using spices, not sauces, to cut calories; walking 15 minutes a day to potentially lower risk of breast and colon cancer 24 to 40 per cent). “Microchanges are sustainable forever,” he says. “When they add up over time, it’s like compound interest for your body and mind.”

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CTV The Social: How simple lifestyle changes can transform your health for life

April, 4th 2017

You know those days when you don’t get enough sleep, so you decide to skip the gym and then you end up eating nothing but garbage for the rest of the day? We’ve all been there. Greg Wells, author of The Ripple Effect, says there are ways we can make small changes to our sleeping, eating, exercising and thinking habits that can transform our health for life.

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Entrepreneur.com: 6 Ways to Curb Jet Lag and Travel Fatigue

January, 14th 2016

This article originally appeared at this link on Entrepreneur.com.

As an entrepreneur, you likely travel a lot, and you already know that jet lag (which science geeks call “flight dysrhythmia”) can cause all kinds of unpleasant symptoms: insomnia, loss of appetite, depressed mood, upset stomach, fatigue and mental fuzziness, to name a few.

And the farther you travel, the worse your jet lag will likely be. Why? Because crossing time zones throws your internal rhythms out of sync with your external environment. It’s like your body stays back in New York as you head off to your first meeting in London!


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Entrepreneur.com: 5 Habits of Top Athletes That Can Transfer to the Workplace

May, 21st 2015

This article originally appeared at this link on Entrepreneur.com.

An athlete steps up to the starting blocks in the Olympic stadium. He (or she) stands tall, takes a few deep breaths and shakes out his muscles. Thousands of people cheer while he is introduced, but his eyes never waver from the course he’s about to run. When the starting gun fires, he explodes into high-performance action.

How can we apply this scenario to a business situation? The same techniques athletes use to perform under pressure allow business leaders to excel in the professional sphere. Here are five top practices that will improve both your health and performance in the workplace.


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Entrepreneur.com: Best Health Practices to Improve Your Life - In and Out of the Office

May, 13th 2015

This article originally appeared at this link on Entrepreneur.com.

You know it. I know it. We all know research supports it: Healthy people think, adapt and perform better.

That goes for both in and out of the office.

Here, four key areas — eating smarter, moving more, sleeping soundly and thinking clearly — that, when improved upon, enable you to be able to perform at your best.


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Entrepreneur.com: Fuel Up: Eating for Optimal Brain Function

April, 22nd 2015

This article originally appeared at this link on Entrepreneur.com.

Being an entrepreneur often means being pushed to physical and mental limits daily. There are long hours; there’s a consistent need to perform at full capacity in presentations and meetings; and there’s the drive to stay sharp while determining the right strategic direction for the company.

When people get busy or stressed, often the first thing sacrificed is healthy eating — and that’s the opposite of what should happen.


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Guest Post: Do we know about GMO?

November, 6th 2014

By Trionne Moore, BA, RHN, IOC Dipl Sports Nutr. Registered Holistic Nutritionist & Workplace Wellness Consultant

President, The Healthy Road – Corktown

October was non-GMO month.  It was an enlightening time – full of vibrant controversy and dialogue.  One of the hottest topics was – and continues to be – non-GMO food labelling laws.

In Canada, we have no mandatory labelling laws for products made with GMO ingredients.  To give some global context here, 64 countries have mandatory GMO labelling laws (http://justlabelit.org/right-to-know/labeling-around-the-world/), and some even prohibit the cultivation of GM crops (check out this interactive global map of global policies: http://www.centerforfoodsafety.org/ge-map/ ).  Ten years of polling show that over 80% of Canadians want GMO labelling transparency http://www.cban.ca/Resources/Topics/Labeling.  Although we do have strict safety evaluations required for the approval of new drugs and supplements, GMO’s are considered safe (first) until science proves otherwise.  And although it does exist, there is currently no consideration of, or call for third-party evidence as to the impact of GMO’s on our health and environment.

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TSN Running Science: Recovery & Regeneration: Your job isn't over when the workout ends...

December, 21st 2013

By Greg Wells, Jessica Caterini and Gillian White

Recovery is an aspect of training that is getting significant  attention right now because research is revealing the various techniques  you can use between workouts that will have an important effect on your  response to training. By understanding and applying the science of  recovery and regeneration, you can plan effectively to ensure that you  give your body the help it needs to repair, heal, and grow. This is the  key to becoming “the 24 hour athlete.”

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TSN Running Science: Refuel: Hydrating and eating for better recovery

December, 20th 2013

Research has found that hydration and nutrition are 2 key techniques  you can use between workouts that will help you to recover faster. By  understanding and applying the science of refuelling, you can ensure  that you give your body the help it needs to rebuild its energy supplies  quickly between workouts. This is the key to becoming “the 24 hour  athlete.”

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Anti-Inflammatory Foods

October, 22nd 2012

By Trionne Moore

When we suffer an injury or assault, our bodies mobilize internal forces to stop the spread of damage and facilitate healing.  This collective interplay of events is known as inflammation and it serves us whether our injuries are obvious (bone break, paper cut) or subtle (free radical damage, infections, allergic reactions, or chemical toxicity).

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