Notes

Basic Tenets of Optimal Health

I have provided some general conclusions I have reached after seeing 25,000 patients and actively seeking to achieve a high level of wellness myself. Hopefully, you can use these as a starting point to develop your own personalized philosophical framework that can help you sort through any existing or new health recommendations as an additional filter, to help you determine if they are valid or not. We clearly want to learn from others' mistakes. No need to blindly follow medical advice that has killed hundreds of thousands.

Eat a healthy diet focused on fresh, whole foods (ideally organic and/or locally grown). Try to eat a large portion of your food raw. You want to pay careful attention to keeping your insulin levels down, which means avoiding sugars and grains of all kinds, and replacing the lost carbs with healthful fats. Also, be mindful of your protein sources, making sure they're of high quality (ideally organically-raised and pasture-fed). A high-fat, moderate-protein, low-carb diet is likely to improve the health of most people. My optimized Nutritional Plan can guide you, whether you're at a beginner or advanced level.
Consume healthy fat. The science is loud and clear on this point: omega-3 fats are essential for optimal health. Unfortunately, most fish commercially available today are polluted with mercury, PCBs, and other toxic substances, which is why I recommend you take a supplement like krill oil instead of getting it from your food. Other healthy fats include coconut oil, avocados, olives, olive oil, butter and macadamia nuts. All these fats are low in protein and carbs and will not impair insulin, leptin or mTOR.
Make clean, pure water your primary beverage, and steer clear of all sweetened and/or flavored beverages, including those that contain artificial sweeteners
Manage your stress. There are many effective stress-relieving tools out there, but I have found energy psychology approaches like the Emotional Freedom Technique (EFT) to be very helpful.
Exercise regularly. Ideally, you want a comprehensive fitness regimen that includes stretching, high intensity interval training, core strengthening exercises, and strength training
Get plenty of appropriate sun exposure to optimize your vitamin D levels naturally. UV exposure also has additional health benefits beyond vitamin D production. A robust and growing body of research clearly shows that vitamin D is absolutely critical for your health. The D*Action project has been initiated by GrassrootsHealth along with 42 leading vitamin D researchers to demonstrate how health can be achieved right now with what's known about vitamin D with a combination of vitamin D measurement and health outcome tracking. To learn more, please see this recent article.
Limit your exposure to toxins of all kinds. The number of toxic chemicals and their sources is so large, addressing them all could easily require an entire library, but I believe you can help you keep your toxic load as low as possible by becoming an informed and vigilant consumer. This includes tossing out your toxic household cleaners, soaps, personal hygiene products, air fresheners, bug sprays, lawn pesticides, and insecticides, just to name a few, and replacing them with non-toxic alternatives
Get plenty of quality sleep. Scientists have discovered that your circadian rhythms regulate the energy levels in your cells. In addition, the proteins involved with your circadian rhythm and metabolism are intrinsically linked and dependent upon each other. Therefore, when your circadian rhythm is disrupted, it can have a profound influence on your physical health. For example, research has also linked disrupted sleep cycles to serious health problems like depression, coronary heart diseases, and even cancer. If you have any kind of sleep problem, whether you're having trouble falling asleep or staying asleep, my article "33 Secrets to a Good Night's Sleep" is packed with great tips to help you finally get some good rest.