In partnership with

Hello Thymekeepers - Welcome to Quick Thyme!

In Today’s Edition:

• Try It: 4 Easy Shifts to Lower Your Heart Disease Risk

• Thymely News: Juice Cleanses and Gut Health

• Eat: Kung Pao Cauliflower

• Watch: 3 Vegetables That Starve Cancer & Repair The Body | Dr. William Li

TRY IT

4 Easy Shifts to Lower Your Heart Disease Risk

Did you know that heart disease is the leading cause of death worldwide? In fact, it accounts for nearly 30% of all deaths, according to the World Health Organization. Yet, here's the crazy part: many of the factors that contribute to heart disease are within your control. It doesn't matter if you're in your 20s or 50s — there are simple shifts you can make that will drastically lower your heart disease risk.

And guess what? You don’t need to overhaul your entire life to see major results. I’m about to walk you through four easy shifts that can make a huge difference to your heart health.

Let’s dive in!

1. Shift From Processed Snacks to Whole Grains and Lean Protein

We’ve all heard that eating too much sugar and unhealthy fats can contribute to heart disease, but the real danger often lies in processed snacks. Foods like potato chips, sugary cereals, and ready-to-eat frozen meals are packed with unhealthy fats, added sugars, and sodium, all of which lead to weight gain, high blood pressure, and high cholesterol levels.

Actionable Step: Replace your afternoon snack with a high-fiber, protein-packed option.

Instead of reaching for a bag of chips or a candy bar in the afternoon, try a snack like a handful of almonds, a small serving of Greek yogurt with chia seeds, or a slice of whole grain bread with avocado. These snacks are high in fiber and healthy fats, which not only keep you full but also help lower cholesterol levels and maintain a healthy weight.

Over time, making this one small shift can significantly reduce your risk of heart disease. Plus, your energy will be more stable, and you won’t experience the blood sugar crashes that sugary snacks often bring.

2. Shift From Sitting to Moving

Sitting is the new smoking. That’s not just a catchy saying—it’s a reality that’s supported by research. When you sit for extended periods, you put yourself at risk for heart disease, obesity, and high blood pressure. It doesn’t matter if you hit the gym every morning; if you sit for 8-10 hours a day, your risk is still high.

Actionable Step: Set a timer to stand up and move every 60 minutes.

Set an alarm on your phone or use a fitness tracker to remind you to stand up, stretch, and walk around for at least 5 minutes every hour. This doesn’t mean you have to run a marathon or do a full workout, but just getting your body moving again will improve circulation, lower blood pressure, and reduce your risk of heart disease.

Even small movements—like walking to the kitchen for water, doing a few squats at your desk, or walking around the block at lunch—can make a big difference over time. If you're working from home, consider standing during phone calls or using a standing desk. It’s a simple but incredibly effective way to lower your heart disease risk.

3. Shift From High-Stress Living to Daily Relaxation Rituals

Stress is a silent killer when it comes to heart disease. High levels of chronic stress release harmful hormones like cortisol, which can increase blood pressure and inflammation, two major contributors to heart disease. And in today’s fast-paced world, many of us are stuck in a cycle of constant stress—work deadlines, family obligations, and financial worries.

Actionable Step: Schedule 10 minutes of mindfulness practice every day.

You don’t need a week-long vacation or a meditation retreat to lower your stress levels. Instead, commit to just 10 minutes a day of relaxation. It could be a quick guided meditation, a few minutes of deep breathing exercises, or even a walk in nature to clear your mind. Apps like Headspace or Calm make it easy to incorporate mindfulness into your routine.

By taking just a few minutes each day to focus on relaxation, you’ll reduce stress, lower your blood pressure, and give your heart the rest it desperately needs. Over time, these moments of calm will help reset your nervous system and protect you from the negative impacts of chronic stress.

4. Shift From Poor Sleep to a Consistent Sleep Schedule

Most people don’t realize that poor sleep is one of the biggest contributors to heart disease. Lack of sleep causes your blood pressure to rise, increases inflammation, and even disrupts your hormones, all of which put unnecessary strain on your heart. But it’s not just about the quantity of sleep; the quality and consistency matter, too.

Actionable Step: Commit to a regular sleep schedule—7-9 hours a night.

Make a commitment to go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body’s natural circadian rhythm, improving your sleep quality and overall heart health. Aim for 7-9 hours of sleep per night, and create a relaxing bedtime routine that signals to your body that it’s time to wind down. This could mean dimming the lights, avoiding screen time 30 minutes before bed, and creating a peaceful sleep environment.

Better sleep hygiene doesn’t just help you feel more rested—it can significantly lower your risk of heart disease by reducing stress, improving circulation, and regulating your blood pressure.

The Power of Small, Specific Shifts

When it comes to heart disease, it’s easy to feel overwhelmed by the idea of making drastic lifestyle changes. But by focusing on these specific, actionable shifts—switching to whole foods, moving more often, managing your stress, and improving your sleep—you can significantly lower your risk of heart disease without making major sacrifices.

Start with one small shift today. Whether it’s swapping your snack for something healthier or committing to move every hour, you’re taking a crucial step toward better heart health. Over time, these simple shifts will add up to a powerful transformation in your life.

Don’t wait for a wake-up call. Make these changes now, and give your heart the care it deserves!

Choose Natural Relaxation Tonight, Thrive Tomorrow

CBDistillery’s expert botanist has formulated a potent blend of cannabinoids to deliver body-melting relaxation without a next-day hangover.

Enhanced Relief Gummies feature 5mg of naturally occurring Delta-9 THC and 75mg of CBD to help relax the mind and body before bedtime.

Try them risk-free with our 60-day money-back guarantee and save 25% on your first order with code RLX25.

Shop & Save 25%

THYMELY NEWS

Juice Cleanses and Gut Health

A recent study published in Nutrients examined the effects of a three-day juice cleanse on the gut and oral microbiomes. The research found that participants consuming only juice experienced significant increases in bacteria associated with inflammation and gut issues. In contrast, those following a plant-based whole food diet saw beneficial changes in gut health. Experts suggest that the high sugar content and lack of essential fiber in juices may contribute to these adverse effects. They recommend blending fruits and vegetables into smoothies or incorporating juice as part of a balanced diet rather than engaging in exclusive juicing.

Dairy-Free Milk and Depression Risk

A study published in Frontiers in Nutrition explored the impact of different types of milk, including dairy-free alternatives, on mental health, specifically depression and anxiety. The study found that consumers of non-dairy milk had a higher risk of depression compared to those who drank full cream or semi-skimmed milk. However, experts critique the study for potential data analysis issues and the lack of accounting for factors like calorie intake and body mass index. They emphasize the importance of a balanced diet and suggest consulting with healthcare professionals to address nutrient intake concerns. While plant-based milks may lack certain nutrients found in cow's milk, these can be supplemented through other dietary sources or fortified products.

Cost of Healthy Foods

A study published by the Food Foundation reveals that healthier food costs more than twice as much per calorie as junk food and has increased in price at twice the rate of less-healthy options over the past two years. This price imbalance disproportionately affects the most deprived populations, who would need to spend a significant portion of their disposable income to maintain a healthy diet. Consequently, poor households consume less fruit and vegetables, resulting in higher obesity rates and related health issues like type 2 diabetes and tooth decay. The study criticizes food manufacturers and retailers for predominantly promoting unhealthy foods and notes that a large proportion of food outlets in deprived areas are fast-food joints. The report calls for government intervention to address these disparities and suggests measures such as new taxes on unhealthy foods and removing VAT from healthy options.

Daily News for Curious Minds

Be the smartest person in the room by reading 1440! Dive into 1440, where 4 million Americans find their daily, fact-based news fix. We navigate through 100+ sources to deliver a comprehensive roundup from every corner of the internet – politics, global events, business, and culture, all in a quick, 5-minute newsletter. It's completely free and devoid of bias or political influence, ensuring you get the facts straight. Subscribe to 1440 today.

Sign up now!

EAT

Kung Pao Cauliflower (4 Servings)

This vibrant and flavorful Kung Pao Cauliflower is a delicious and healthy twist on a classic Chinese dish. Featuring crispy cauliflower florets tossed in a spicy and savory sauce, this recipe is packed with flavor and perfect for a quick and satisfying weeknight meal. Enjoy this healthy and satisfying dish with your favorite sides, such as brown rice or quinoa.

Ingredients

• 1 head cauliflower, cut into florets

• 1 tablespoon cornstarch

• 1 tablespoon soy sauce

• 1 tablespoon rice vinegar

• 1 teaspoon sesame oil

• 1 teaspoon honey

• 1 teaspoon chili garlic sauce (adjust to taste)

• 1/2 teaspoon grated ginger

• 1/4 teaspoon red pepper flakes (adjust to taste)

• 1 tablespoon chopped green onions

• 1 tablespoon chopped peanuts (optional)

Instructions

1. Prepare cauliflower: Toss cauliflower florets with cornstarch in a large bowl.

2. Cook cauliflower: Heat 1 tablespoon of water in a large skillet over medium-high heat. Add cauliflower and cook, stirring occasionally, until tender-crisp, about 5-7 minutes.

3. Make the sauce: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, chili garlic sauce, ginger, and red pepper flakes.

4. Combine: Pour sauce over cauliflower in the skillet and cook, stirring constantly, until sauce has thickened and coats the cauliflower, about 1-2 minutes.

5. Serve: Garnish with chopped green onions and peanuts (if using). Serve immediately.

Tips

• Adjust the spice: Adjust the amount of chili garlic sauce and red pepper flakes to your desired level of heat.

• Add vegetables: Add other vegetables such as broccoli, bell peppers, or snap peas to the stir-fry for extra flavor and nutrients.

• Make it vegan: Use vegan chili garlic sauce and omit honey for a completely plant-based option

WATCH

In this video, we will explore Dr. William’s suggested 3 vegetables that help fight against cancer and repair the body. Aside from strengthening your body against cancer, these vegetables will also boost your immune system to fight against multiple diseases. On top of that, we will also uncover one additional food that could improve your overall body health alongside fighting against cancer. So make sure to watch this video until the end.

Thank You For Reading!

• Someone send you this email? Sign up here & get a FREE 28-day meal plan

• Checkout our YouTube channel for more info on how your diet can improve your health