1. Be Active: Perform cardiovascular exercise as well as strength training most days out of the week, and involve flexibility and balance training
2. Nourish Your Body: Consume an Organic Whole Food Diet encompassing complex carbs (raw vegetables and fruits, quinoa, whole grain carbs), nose to tail protein (consuming all parts of grass-fed animals), and healthy fats (avocados, coconut oil, MCT oil, nuts, and seeds). Keep Hydrated by drinking at least 3L of water, organic cold-pressed juices, and fermented drinks
3. Reduce Toxicity: Cleanse (at least yearly), Eliminate or Limit Toxic Foods (soda, fast food, processed food, artificial sweeteners, coloring and flavors, processed sweets, white flour, fried foods, vegetable oils, refined grains, processed cheeses and meats, candy bars, conventional cereals and juices, yogurt, low-fat products, high fructose corn syrup, chips, etc.), and Avoid or limit Addictive Substances (alcohol, cannabis, other drugs)
4. Use High-Quality Organic Supplements: Take a supplement regimen to stay healthy (whole food multivitamin, probiotics, vitamin C and D, Cod Liver Oil/astaxanthin/or fish oil, powder greens, magnesium). If you feel run down or sick, take supplements to boost your immunity (zinc, garlic, curcumin, green tea, oregano oil, quercetin)
5. Recover: Sleep 6-9 hrs per day, allow sufficient rest between workouts and incorporate healing practices (massage, cryotherapy, sauna, compression therapy, etc.)
6. Fast: You can integrate it by doing intermittent fasting (fast for 12-16 hours) at least once per week. Fasting gives your digestive system a break, delays aging, decreases inflammation and blood sugar, enhances brain functioning, heart health, and growth hormone levels, increases self-discipline, and accelerates fat loss
7. Cultivate a Healthy Mind, Emotional State, & Spirit: Positively cope with stress, address cognitive distortions, guard your mind against negative input, be social, avoid engaging with toxic people, do things that make you happy, meditate and/or be mindful, and accept and love yourself.