There’s so much noise in the health space…

“Go vegan, save the world and be the healthiest you’ve ever been.”

“Go paleo, you’ll put on some serious size and you get to eat bacon!”

“Go ketogenic, fat is your friend.”

It goes on, and on, and on. I’m not here to tell you there’s one diet that works for everyone; if I did I would be seriously confused or intentionally trying to harm you. That’s not me, and that’s not what I’m about. I wrote The Perfect Health Booklet: Simple Steps Proven to Transform Your Health, to provide you with the keys to the health kingdom, not to confuse you more.

The 7 steps I outline in this article are easy to implement starting right NOW. They fit right in with ANY diet.

Here we go..

Number 1: Wake up with the sun and go for a 15 minute walk. 

Our creator, God or the universe or mother nature, whatever you want to call it; they have created us to be in sync with mother nature. It’s really remarkable once you understand the link between nature and our hormones. When you rise with the sun, cortisol (your stress hormone) rises too; in a natural and healthy way. This gets us ready to conquer the day. Back in the day it helped us chase down that rabbit for dinner; in this day & age it helps us crush that presentation. When you head outside and proceed to get some sun on your skin and through your eyes, amazing processes start happening in the human body. You are able to synthesize vitamin D which is so important for health and longevity. You also increase your energy levels that last throughout the day.

Number 2: Eat one cup of blueberries every day.

Blueberries are small and densely packed with a variety of potent phytochemicals, they are easily one of the best berries on the planet, absolutely loaded with antioxidants. Blueberries are relatively low in sugar while being high in fiber and heart-healthy antioxidants. The benefit is due to flavonoids in the berries known as anthocyanins, which are antioxidants that give these fruits their characteristic red and purple hues. Anthocyanins are known to benefit the endothelial lining of your circulatory system, possibly preventing plaque buildup in arteries as well as promoting healthy blood pressure. Evidence suggests that berries contain bioactive compounds that increase natural killer (NK) cells. In fact, this study showed that six weeks daily ingestion of whole blueberry powder increased natural killer cell counts and reduces arterial stiffness in sedentary males and females. [1]

Here’s a bonus tip: Buy wild, organic and frozen blueberries. Frozen blueberries are great because there’s actually interesting research [2] suggesting that the ice crystals in frozen blueberries rupture cell walls and make the anthocyanins [3] more bioavailable.

Number 3: Eat 50% of your total calories from healthy fats.

“You ate an avocado?! You had butter and coconut oil?! You are going to drop dead from a heart attack!” This is a common deception that has been dispelled by thousands of research papers. It’s plain and simple, if you want to lose fat, then eat fat! Fat is your friend. Fat helps power your brain (60-70% of your brain is made up of fat), helps balance your hormones, and helps keep you lean. For an entire list of healthy fats, see Chapter 2 of my book.

Number 4: Sleep is your gateway to fat loss and perfect health. 

When it comes to fat loss and perfect health, it’s all about the hormones baby! What has the biggest influence on your hormones? Sleep! When I talk about sleep, I’m not talking about quantity; everybody is different and requires a different number of sleep each night. What I am talking about here is quality. Prioritize your sleep, and your body will proceed to reward you tenfold. I wrote an entire chapter on improving sleep in The Perfect Health Booklet. Two steps you can take tonight are to make your room as dark as possible, and keep the temperature in the range of 62 to 67 degrees Fahrenheit; this will allow for deep restorative sleep so you could wake up the next day and kick butt.

Number 5: Movement Matters.

Guess what? You can CrossFit 60 minutes per day, but if you sit on your ass the remainder of the day you aren’t much better off than the entire sedentary population. Yes, you read that correctly. Movement matters. More specifically, all day movement. We weren’t designed to be seated behind a desk for most of the day inside our cubicle dungeon. I challenge you to park farther than you need to, take the stairs instead of the elevator, go for long walks; do whatever it takes to move more often. Your body will thank you for this.

Number 6: Drink more water.*

I know, you’ve heard to drink more water before. Why is there an asterisk next to water? This is because not all water is created equal. The water from your tap or Britta filter is far more inferior to high quality sources such as spring or artesian water. Every cell in your body needs water to function normally. Drink half your body weight in ounces each day. If you are going to buy bottled water, always get glass bottles to protect your hormones from heated plastic seeping into your water.

Number 7: To get what you want, you have to deserve what you want. 

You can wish for six pack abs, more energy and perfect health all you want; if you don’t have the daily actions in place then you’ll never accomplish your goals. The world isn’t yet a crazy enough place to reward a whole bunch of underserving people. It all begins with taking full responsibility. There is no habit more closely associated with unhappiness than the habit of blaming others for our difficulties. You move closer to your solution the moment you say, “I am responsible.” It’s difficult to say these three words and still feel angry. It all starts with these three words. Say it with me. I AM RESPONSIBLE. The next step is to put structure in place. Structure trumps intention. A lot of people have the best intentions of eating healthy, but they have a pantry full of chips and cookies; no structure. My book is your structure, it is your GPS to success.


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