Are you ready for the routine that will change your life?
I’ve had different workout and diet routines throughout my life that have had all sorts of results. At one point I was a personal trainer, but I got frustrated when people couldn’t get the form right, so I turned myself into my own test subject.
In my late teens/early 20’s I was consistently under 10% body fat, but only 170 pounds. Late 20’s I was around 200-210 pounds, hovered between 10-12% body fat, benched 350 pounds, and was one of the best fighters in hockey. Then bones started breaking, joints became sore, I had inflammation all throughout my body, and mentally I was falling apart. I realized that everything I did in my 20’s had quite the toll on my body. When I was 32 I started getting into more agility training and I felt unstoppable. I was hovering around 180, felt healthier than ever, and could do things I never thought I was possible of doing, but then I pinched a nerve in my leg which made it extremely painful to even walk.
1 year later I got up to 225 pounds and around 30% body-fat. I was the most unhealthy I had ever been. I had constant chest paints, dizzy spells, no motivation to do anything, and was extremely depressed. This gave me a good perspective on what people are going through that are over weight. You don’t really understand how easy it is to fall into a downward spiral until you start gaining weight. You lose motivation to go to the gym and even getting out of bed is stressful. Then one day I found the book “The Food Pharmacy”.
This was a life changer for me. I was on Ibuprofen all the time at this point to deal with the inflammation all throughout my body, but once I started following this new eating habit I didn’t need it anymore. I wasn’t working out, but I was losing weight and feeling better and better every day, so this leads me to the beginning and most important part of the Daily Routine for Optimal Physical and Mental Health.
New Eating Habits
First thing we have to do is think about foods that lower our life expectancy and make us feel like shit. We also have to think about what will reduce the need for prescription or OTC drugs.
They say food makes up 80-90% of our appearance, so don’t miss these steps! I thought exercise was more important in the past, but I had it totally wrong. Plus if you’re overweight, chances are you can’t even get enough motivation to get to the gym, so let’s focus on food first.
Did you know that red meats and processed meat have been on the World Health Organizations list of cancerous food for years, yet it’s everywhere (link to WHO)? This doesn’t make sense, does it? Cigarette packs are forced to show the cancer causing issues, but the government and food companies seem to make us think we need meat. No wonder why I felt amazing when I was a vegetarian in my mid 20’s! Too bad I didn’t keep up with it! On top of that, we can even get into the topic that our livestock is a major cause of climate change, but we wont get into that right now. We’ll just leave it at the fact that it’s cancerous and probably not something that you should be eating very often. I must admit, that sometimes I crave a good old burger, but I either stick to organic beef or veggie patties for this.
How do I get protein you ask? Well, bone broth is an excellent source of protein, so are nuts, chia seeds, hemp seeds, and more. It’s everywhere, so don’t let that be a reason you are avoiding being a vegetarian.
Also, it’s hard to trust doctors with anything to do with health when they haven’t undergone any training to do with food for health. The other day I actually asked a doctor who was fresh out of university how much time he spent focussing on food being a cure and he said none. WTF! Are you telling me that we’re just supposed to go on these pharmaceuticals that were made by people and for profits instead of thinking about the food nature produces that can replace these? Anyways, enough ranting about this, I think you get the point. Doctors don’t understand nutrition, meat is causing cancer and heart disease, and we can’t trust any organizations put on by the government to protect our health, so what can we do?
This leads me to the first thing you need to add to your diet….. The Turmeric Shot.
You may find this really nasty at the beginning, but you’ll get used to it. I actually look forward to it every morning. Here’s the recipe I use that is slightly modified from the Food Pharmacy Book.
Turmeric is one of the most anti-inflammatory herbs in existence. One of the most inflammation-causing genes is COX-2, and scientists have worked for decades to discover a drug that can inhibit it. So far, all the drugs that have been pitted against COX-2 have had too many side effects. However, turmeric has shown itself to be a strong and nontoxic COX-2 inhibiter.
- 1/3 cup of a juice you like – I choose organic mango juice from Costco – I usually stay away from juices but this is needed to make this shot taste okay.
- 1 tablespoon of turmeric
- 1 tsp cinnamon
- pinch of cloves
- pinch of pepper
- 1 tablespoon of MCT Oil
- 1 tablespoon of Apple Cider Vinegar
- A few ice cubes
Blend this up and down it right away! If you wait for even 5 minutes it will get even nastier, so be quick.
This was the beginning to my recovery. This is the ultimate anti inflammatory drink and you should have 1 or 2 a day. Make sure you go for all organic ingredients. After I started drinking this my chest pains went away and I finally got to get off the Ibuprofen.
Leafy Green Smoothie
This is a drink I have every single day! It may be a taste you have to get used to, but it will make you feel amazing and fills you up quite well. It’s also extremely anti inflammatory!
- a handful or 2 of kale
- 3/4-inch nub of fresh ginger, peeled
- 1 avocado
- 1/3 of a cup of rolled oats
- 3 tablespoons of chia seeds
- 1 table spoon of hemp hearts
- handful of frozen blueberries or frozen food of your choice
- handful of ice cubes
- water until you reach the consistency you like.
- 1 tablespoon of matcha powder
- and sometimes I’ll do half a lemon
Blend it all up and make sure you go for organic. Sometimes I skip out on the avocado even though I shouldn’t. Avocado is the most expensive part about this drink and I can’t be bothered to make frequent trips to the grocery store when they go bad. In some cities I’ve noticed that Costco carries organic frozen avocados for an amazing price, unfortunately, I moved and they don’t have them where I am 🙁
Why should you be so worried about inflammation? These are some signs of Chronic Inflammation
- Unexplained fatigue
- Trouble sleeping
- Hair Loss
- Premature graying
- Unexplained breakouts and red, blotchy skin
- Dry Eyes
- Brittle Nails
- Dry mouth or excessive saliva
- Decreased Libido
- Irregular Periods
- Unexplained chronic constipation or diarrhea
- Unexplained osteoporosis
- Frequent, unexplained infections and influenza
- Frequent mental depression
- Unexplained shortness of breath
- Sweaty feet and sweaty palms
Fixes for Common Addictions
I have had issues with quite a few things over the years. I could go through 1 kg of jujubes within 1 afternoon because of my sweet tooth, drank 1 or 2 beers every couple of nights, and had constant hunger cravings so found myself standing in front of the cupboards or fridge just munching away. These are all now issues of the past. So what did I do?
I think we all know that alcohol isn’t very good for us, but damn does it ever taste good sometimes! What I did to remove this craving was something that sounds ridiculous to some and you may have to give it a couple of tries…. Kombucha! I hated this stuff at first but then I found a place that had fresh Kombucha and I quickly realized that a glass or bottle of this a night fixed the craving for beer. It’s fermented, so that could be the reason why it helped. The cost is pretty similar to beer, but the benefits are insane! Click here to read about some of the benefits.
Clearly this was an issue if I was able to get through a KG a day! The fix for this was frozen fruit and dried dates. I love frozen mangos and frozen berries. There’s a lot of antioxidants in the berries and they have vitamins that our bodies desperately need. Then dates also have so many benefits. So next time you’re at the store, pick up a bag of frozen berries and dates instead of candy. Try it out and see if it subdues the cravings!
This one is a little harder to fix. The smoothie will do wonders for your hunger, but I definitely suggest you pick up the book Food Pharmacy. It has a recipe in there called “All Inclusive Soup”. It doesn’t take long to make and it is sooooooo filling. It fills me up for the entire day and I have absolutely no urge to grab anything salty throughout the day.
You’re going to laugh at this one! Going to the gym as much as I was turns out to be extremely bad for your body and longevity. I was going 2x/day for around an hour each time. Thankfully this new routine is as easy as can be!
The first thing you want to do when you wake up is go for a 15 to 30 minute walk. This can just be around the block. I personally like waking up before sunrise and enjoying the sunrise and a podcast on the walk. You’ll want to do this before you eat anything so you’re still in the fasted state. This doesn’t have to be a run, jog, or brisk walk. Just walk at your own pace. Can’t get easier than this, right?
Get this. My weight training is now only 4 minutes long! This is called a Tabata set. Science has proven that this is one of the most effective ways to workout. (Check out some benefits here) I do this 3 times per week. Monday/Wednesday/Friday. Tabata sets are 20 seconds of exercise followed by 10 seconds of rest, repeat for 4 minutes. There are many apps on the market that you can download that will do the timing for you.
I choose 2 workouts to alternate between to ensure I don’t over work a certain body part. Some examples of workouts that I will do are pushups and squats, chin ups and squats, kettle ball swing and burpees. You don’t need weight for these and you can modify the workouts depending on your level.
Core Foundation Training
The days that I don’t do Tabata workouts I do a core workout. I like to stick with decompression breath exercises. This is a tough one to explain in text form, so I’m going to forward you to Dr. Eric Goodmans youtube channel for this one. Here’s the first video you can check out. https://youtu.be/aGZlP3jieRI
You’ll want to do the foundation training 3x/week, so I choose Tuesday/Thursday/Saturday
This is the final component to my workout. I have a Dr. Ho TENS machine as well as a foam roller. I use the TENS machine pretty much every day. If you have the money then I 100% recommend you get one. I also use a foam roller a few times a week, usually on the same days as the Core Foundation Training. You’ll want to check out a foam roller routine on YouTube to see what works best for you.
Something that many people ignore is their mental toughness. Your mindset needs to be in the right place if you want to become healthier, happier, make more money, and the list goes on. Your mental toughness may be more important than any other part of your life, so make sure you don’t ignore this.
If you’re new to meditation then I recommend you check out Omvana. This is the best app I have ever come across for meditation. I do the 6 phase meditation every morning. I’ve never been the best at quieting my thoughts and in this meditation practice you don’t! You just follow what Vishen says. I also recommend the anxiety relief meditation and deep sleep meditation. The more I meditate the happier and more successful I seem to get. It’s a weird concept for a 90’s child like me, but it works wonders.
These ones are complete bonuses, but highly recommended. I put them as bonuses because most people have lots of trouble with them or have a lack of access.
Yes, that’s right… cold showers! Cold therapy is extremely effective to boost your mitochondria which is one of the most important things for longevity. It sounds hard and you might not want to do it, but give it a try. What I do is turn on some good music and jump in a warm shower. I’ll get clean in the hot water and then it’s time to turn off the hot water tap. I spend 5 seconds on each side for a total of 20 seconds of cold water, I’ll then turn on hot water for 10 seconds, then back to cold for 5 seconds a side/20 seconds total. I’ll do this for 1 or 2 songs. The first cold round sucks, but after that it gets easier and by the end you will love it! You’ll never want a normal shower again.
I aim to do this 2 times per day. Right away after my morning workout and then half way through the day for an extra boost of energy. It’s amazing, trust me!
Sauna and steam rooms
If you have access I recommend jumping in a sauna or steam room as many times a week as you can. Theres a lot of detoxifying benefits and it’s a perfect time to practice meditation.
I like to do yoga at least once a week. This is to keep up with flexibility and strength. You also need to focus on your breathing and posture so it almost feels like a meditation session at the same time. If you try to think of other crap that’s happening in your life you’ll fall right over. Check out Down Dog. It can get expensive to go to Yoga classes and this app seems to be better than any class I’ve ever been to. If you have the money and you’re close to a yoga studio then that’s awesome, but if not then this app will do the trick.
Chin Up Bar
Last thing I am going to recommend here. Set up a chin up bar somewhere in your house that you walk past frequently and try to pound out as many chin ups as possible whenever you walk past. I use this Chin-Up Bar because you can set it up in different positions so you can do rows or pushups on it. It also doesn’t require a properly installed door molding. Super easy to install and moving it up and down is a breeze.
This routine is sure to change your life. It attacks everything that will help you enjoy your life and live longer. You’ll have more energy, a clear mindset, and you’ll become extremely fit. You may not become one of those jacked freaks, but I bet you’ll out live them!