export_ofoct.com - 2020-12-14T114426.078

[00:00.89] Sarah: So John, you told me about the paleo diet and what it is. But why did you decide to eat like that?

[00:08.89] John: Well, let me tell you. I was feeling sick for a long time.

[00:15.14] Sarah: Oh, I'm sorry.

[00:16.14] John: Oh, it's okay now.

[00:17.64] Thanks though. I started to feel sick three years ago, and then it got worse and worse in my stomach.

[00:25.64] I had lots of stomach trouble called indigestion, and I didn't know why until I found out that some foods are healthier than others.

[00:39.39] So that's why I started learning about the paleo diet and eating healthy.

[00:47.14] I found that we should eat fresh fruits and fresh vegetables and we definitely shouldn't eat fast food.

[00:55.14] And we shouldn't eat very many snacks either.

[00:58.14] Sarah: Oh.

[00:59.64] John: And because I was sick with my stomach trouble, I was also feeling depressed.

[01:08.39] But I learned that our moods and our emotions can be affected by what we eat.

[01:15.14] Sarah: Really?

[01:18.39] John: Yes. I was very surprised to learn that. But it makes sense because our brain chemistry comes from the foods we eat.

[01:30.64] When we eat healthy foods, we get good chemistry in our body and our brains can function normally, and we can have good moods and good emotions.

[01:44.39] Sarah: So you feel happier and healthier now that you changed your diet.

[01:50.39] John: That's true. But changing my diet wasn't enough. Even though I fixed my diet, I still didn't feel 100 percent.

[01:59.39] So I had to do more research.

[02:01.89] And I found something else that's very important.

[02:06.39] I didn't realize before but everyone needs to get enough exercise every week. In fact, it's best if you can exercise 30 minutes every day.

[02:20.14] Sarah: Everyday?

[02:21.39] John: Well, of course you can take a day off. Two days off each week is okay.

[02:27.39] And you don't have to do very difficult exercise. Just riding a bicycle or jogging is enough.

[02:35.89] But I also found that having a healthy diet and getting enough exercise is still not enough because you need two more important factors.

[02:48.89] Sarah: What are they?

[02:49.89] John: One is called stress management.

[02:57.39] When we feel stressed, our body has a reaction to stress, and it can make you feel sick, and it can put you in a bad mood.

[03:07.64] So we need to learn ways to manage our stress. So we need to learn how to breathe deeply and relax more.

[03:15.64] And when we encounter stress, we should learn healthy ways to react and not react in unhealthy ways, such as getting angry or feeling frustrated.

[03:34.89] Sarah: What's a healthy way to react?

[03:37.64] John: Well first, you should breathe and relax your body by slowing down.

[03:46.89] And then you should think calmly and clearly about the best way to handle a problem.

[03:54.89] So don't just worry about the problem and think about what can go wrong, but think calmly about ways to solve problems.

[04:07.39] Sarah: Okay.

[04:08.14] John: But I found the most important factor in feeling healthy was a big surprise to me.

[04:16.64] Sarah: What was it?

[04:17.89] John: We need to get enough sleep.

[04:20.64] Sarah: Oh.

[04:21.89] John: Everyone knows we should sleep more but very few people sleep enough. Most adults should sleep 8 hours every night.

[04:36.39] I was only sleeping 5 or 6 hours every night.

[04:40.14] Sarah: Oh wow.

[04:40.89] John: Yeah. So sleeping at night is like recharging your battery, right. So do you have a cell phone?

[04:50.89] Sarah: Sure, of course.

[04:52.39] John: What do you do when the battery is dead?

[04:53.89] Sarah: I plug it in.

[04:55.14] John: Yeah. And you need to leave it plugged in until it has a full charge.

[04:59.39] Well, not sleeping enough is just like unplugging your phone before it's charged.

[05:08.14] So it's much better to have a healthy diet and get a regular exercise, learn stress management skills, and most importantly, get enough sleep every night.

[05:23.14] Sarah: Okay. I'll try hard. Thank you.