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I recently checked out an interview Kevin Rose did with Dr. Weil, and I found the video so worthwhile that I had to write this post about the nutrition and health knowledge it shares. Since watching this interview I have implemented a few supplemental suggestions from Dr. Weil into my own life. After having made these changes I’ve noticed an improvement in my overall health and mood.

The two supplements that I purchased and have started taking since watching this video are fish oil, and vitamin D. Some research suggests that a vitamin D deficiency might underlie seasonal depression and I certainly agree that there is a correlation here. On some winter days when the sky is dark and my body is deprived of vitamin D I can feel the bleakness of the weather in my body. I have found that supplementing vitamin D and trying to get as much sunlight as possible has really helped with this. Exercise, of course, is another method I use to turn my mood around on any given day.

If you are wondering how much Vitamin D to take, according to Dr. Weil:

“More than 70 percent of the U.S. population is D-deficient, I recommend that everyone take a daily supplement of 2,000 IU. Don’t be concerned that 2,000 IU will give you too much. With exposure to sunlight in the summer, the body can generate between 10,000 IU and 20,000 IU of vitamin D per hour with no ill effects. In addition, no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily.”

Fish Oil makes the claim to improve brain functioning, and also helps to regulate cholesterol levels in the body. The reason for these benefits is due to the high levels of omega-3 fatty acids that fish oil contains.  In addition, studies published in 2004 and 2009 suggest that fish oil may reduce the risk of depression.

One cool tip that I liked from this interview was the advice to “Eat across the color spectrum.”  This is simple advice, and yet effective. If you consider any rich colored fruit, like blueberries, or pomegranates, these contain antioxidant rich poly-phenols. It makes sense that food of different natural colors will have unique health benefits of their own so I have tried to integrate this tip into my diet whenever possible.

Since it is impossible to eat every type of food in a single day I recommend that you take multivitamins as a way to ensure you get your daily intake of nutrients. Multivitamins are not created equal and I recommend spending enough to get a good quality multivitamin as it will easily pay for itself in the health benefits you will receive.

Dr. Weil also recommends drinking a fair share of high quality Green Tea, and this is a practice I also stand by.  Green tea has antioxidants and really helps to cleanse an over caffeinated system.

For more cool health tips like these follow @DrWeil on Twitter and check out the website DrWeil.com.

Feedback

Do you take any supplements or vitamins? What have been the health effects for you, and what do you recommend?

I take my health to heart, and am always looking for interesting and fun new ways go get and stay fit. Last week when my friend Joel told me about how using P90X could help P90X “eradicate every fat cell in the body” I decided it was time I try it out for myself.

So far P90X is fun, and intense. The video recommends taking “before” pictures when you start, so I did, and I have included them in this post.

P90X does not confuse the fact that fitness is part exercise, and part healthy eating, although it focuses on the former.  Due to this truism of fitness I will be fighting a battle to improve my health on two fronts over the next three months.

The Goal

My goal from this fitness experiment is to attain an undeniable six-pack.

Exercise Plan

My exercise plan for P90X is to use the videos, or hit the gym, at least 6 times a week. and stick to an entirely healthy diet, with no exceptions. If food does not advance my health I will not put it in my body.

Any day that I go to the gym I will not worry about completing a video. I’ll allow myself one day of rest a week. Although the P90X program is intense, I still feel that I get more from hitting the gym, and being surrounded by other people working out. When I do hit the gym, my plan is to do at least 30 minutes of cardio while I am there.

Healthy Eating Plan

P90X makes it quite clear that healthy eating is a part of a healthy exercise plan, and towards this initiative my goal is to eliminate sugar wherever possible (without substituting for aspartame) and to also eliminate fatty, fast, and junk foods altogether.

When eating on the go I plan to eat almost exclusively either a sub or a pita. Despite eating several of these a week already, I find that there is enough variety to keep me from getting bored. I love subs and have often considered going on a subway diet of sorts. It worked for Jared!

I am going to avoid soda with no exceptions. My plan is to drink mainly plain H2O, or vitamin water. I carry a stainless steel water canister so that I can stay hydrated wherever I am. I drink plenty of coffee and I recently bought a Mr. Coffee espresso maker for under $70. The best part of this machine is that is has a milk steamer on the side. Coffee with steamed milk is divine. Not only does adding steamed milk to coffee make it taste much better, it also removes the need for sugar!

Here are my before pictures. I’ll be posting again in 90 days (April 21st) with my after pictures, and my thoughts about the effectiveness of this P90X fitness experiment.