General Health Tips (Taken from my book)
- 15-20 min of sun per day. Vitamin D is an essential nutrient that is responsible for over 1,000 processes in our bodies
- Breathwork for 5 minutes minimum. Breath in and out of the nose exclusively. Go as deep as you can both in and out. You will feel 100% more calm. Use this technique when you feel stressed or overwhelmed.
- Intermittent fast for 12-18 hours daily. Countless studies have shown that reducing the window of time that you eat in leads to longer life span, weight less, and better digestion. Don’t follow the popular trend to skip breakfast- which is generally worse for your circadian rhythm- instead aim to eat a lighter dinner so you can go to bed on an empty stomach and sleep more deeply.
- Workout almost every day, or at minimum go for a long walk aiming for 10,000-12,000 steps daily. While at the gym strike a balance between resistance training and cardiovascular exercise that gets your heart rate up and causes you to sweat. Both styles of training have been proven to improve cardiometabolic outcomes, improve mood, and improve mental clarity.
- Sauna 3-4 days per week (cardiovascular benefits, great for winding down and sweating out toxins). Especially potent when followed by a cold-shower or ice bath. Very effective at calming the nerves.
- It is encouraged to supplement with a trustworthy source of B12 on a routine basis. Amounts may vary. Refer to plant based doctors (Furhman, Greger, etc.) for general recommendations. Studies have suggested that even routine meat eaters are deficient.
- Focus on positive thoughts and work towards large picture goals in your life. Work on what you can control rather than what is out of your control.
- Get to bed as early as you can and aim for at least 6-8 hours of sleep per night. Sleep is an extremely important and restorative process that is undervalued. Optimally you will eat your last meal of the day earlier so as to promote deep sleep quality.
- Drink a lot of water. Your body is 70%-80% water so make sure you are well hydrated. The more physically active the more you need to drink and the more salt you may need to consume (though still in small amounts). The more plant foods you eat, especially raw, the more water you will consume as a whole, and consequently the less water you will need to drink back.
- Eat hydrating foods that serve your body. Many fruits and vegetables sit in the 85%-95% water range and will help keep you hydrated.
- Be honest with yourself and others- try your best to not catch yourself in lies because they will only come back to haunt you later. Lying never improves anything.
- Stay connected with your loved ones… tell them how much you love and appreciate them as often as possible
- Take a full-spectrum multivitamin supplement to cover your nutritional bases (Complement)
- Food order: Eat foods that are low in calories and filling (such as fruits and veg) BEFORE your main course to reduce overall calories. Stick to smaller portions of raw foods to gain weight more easily.
- Chew your food fully and completely; aim for 25-30 chews before you swallow for optimal digestion, assimilation, and satiety purposes
- Eat a VARIETY of plant foods to promote a diversity of fiber, which aids in gut microbiome health.
- Stay motivated- experts agree that about 20% of disease and disability can be attributed to genetics, which means that 80% is up to your healthy lifestyle habits
- If you have a PURPOSE in this life, and are fulfilling that vision, you will be much happier than if you feel lost, aimless, and ashamed. When you commit yourself to something you love and are meant to share to others you become very skilled at that thing.