Welcome to this week's newsletter where we offer you the tools for a transformative journey towards a healthy mind and body.
In this edition you will learn how to achieve lasting well-being through lifestyle changes. Gain a deeper understanding of the intricate relationship between your mindset, habits, and overall health. We provide you with an actionable plan of practical strategies to develop optimal health while cultivating purpose in your life.
Get ready to unlock the secrets to a fulfilling and vibrant existence.
HOW DO I GET THE HEALTHY MIND AND BODY I WANT?
Are you satisfied with the physical state of your body?
How much energy do you have on a daily basis?
Would you say you have a healthy mind and body?
There are so many programs, products, books and ideas about how to prevent disease, lose weight, increase your strength and improve your appearance.
The world invests a staggering $100 billion each year in the quest for a miraculous formula that promises remarkable fitness and captivating beauty.
Yet, in the United States alone, two-thirds of the people are overweight
25 million suffer from diabetes and half of the population is on some type of prescription drug for health problems.
The average American man has a body mass index (BMI) just underneath what the medical community considers obese, with additional research suggesting that less than three percent of Americans qualify as living a healthy lifestyle.
It is evident that achieving an optimal state of well-being requires both a healthy body and a healthy mind. However, the solution to these issues cannot be found solely through technology, science, or pharmaceuticals.
Quick fixes or shortcuts may provide temporary relief, but they fail to address the underlying problems. Many individuals struggle to maintain a healthy diet and exercise routine, despite their genuine intentions. This is because attaining a healthy body involves more than just physical changes; it necessitates actively challenging one's psychology and managing one's mental state in order to make sustainable, healthy changes driven by a profound purpose.
Ready to obtain the body you've always wanted?
If you want to make real, lasting change in your commitment to a healthy mind and body, then take charge and learn how to revitalize and transform the level of physical health, energy and vitality that you experience daily. This goal can be accomplished by embracing Don's 12 Principles of Master Health, allowing you to make significant strides towards achieving optimal well-being.
By integrating the 12 Principles of Master Health into your daily routine, you are elevating your expectations and committing yourself to a higher standard. This commitment extends beyond mere adherence to a healthy diet and exercise plan; it encompasses your physical, mental, and emotional well-being. As a result, you will be able to show up for others in a more profound way. This journey is about more than just attaining the body you desire; it involves cultivating a sense of purpose that becomes the driving force behind achieving holistic well-being. Through this process, you will not only experience improved physical well-being and increased energy but also discover a renewed sense of enthusiasm, joy, and potential in every aspect of your life.
PRINCIPLE ONE: VITAL BREATHING AND LYMPHASIZING
The process of oxygenation is vital for the body's functioning. Oxygen is carried by hemoglobin in the blood and distributed to trillions of cells, fueling them and releasing energy in the form of ATP. Since the body is composed of mostly oxygen, ensuring optimal oxygenation of cells is crucial for a healthy body and vibrant life. This can be achieved through proper nutrition, hydration, exercise, and stress management.
Learning proper breathing techniques is an excellent way to enhance oxygenation in the body. Engaging in 10 Power Breaths, three times a day, following the 1-4-2 ratio (inhale for 8 seconds, hold for 32 seconds, and exhale for 16 seconds) can greatly contribute to this process.
The lymphatic system (responsible for cleansing and nourishing the body) relies on physical movement since it lacks its own circulatory pump.
Lymphasizing focuses on stimulating and improving lymphatic circulation. Research suggests that exercises involving gravity, such as rebounding or bouncing on a rebounder, are particularly beneficial for the lymphatic system. Allocating 20-30 minutes to rebounding can create optimal conditions for cell cleansing.
Rebounding offers numerous advantages, including promoting free-flowing lymphatic drainage, which aids in the elimination of toxins, cancer cells, waste products, trapped protein, bacteria, viruses, and cellular waste.
Given the significant role of lymphasizing in fostering a healthy mind and body, it comes as no surprise that breath work holds significance in both physiological and spiritual contexts that recognize the mind-body connection. Harmonizing the mind, body, and heart through physiological techniques lies at the core of Tony's philosophy on state, where physical exercise can be employed to nurture a beautiful and peaceful state, regardless of one's initial state. As Tony often mentions, motion creates emotion.
PRINCIPLE TWO: WATER AND LIVE FOODS
Water is a vital component of all living organisms, comprising a significant portion of the human body. Our brains are composed of 76% water, our lungs are 90% water, our blood contains 84% water, and blood plasma consists of 98% water.
Adequate water intake is essential for the success of any healthy diet and exercise plan. Without it, critical bodily functions such as digestion, circulation, and excretion cannot take place. Water serves to carry nutrients, regulate body temperature, and act as a fundamental building material for growth and repair.
To support your overall well-being, it is recommended to drink half of your body weight in ounces of water daily. Additionally, striving for at least 70% of your diet to consist of water-rich foods enables your body to naturally cleanse itself. It is important to recognize that something as seemingly simple as drinking enough water plays a central role in learning how to cultivate a healthy mind and body.
PRINCIPLE THREE: ESSENTIAL OILS
Given the rise and fall of various diet fads over the years, it is no wonder that many people mistakenly believe that cutting essential oils (fats) out of their diet is necessary to lose weight. However, completely eliminating fat from your diet does not nurture a healthy mind and body; it is actually one of the worst things you can do. The truth is that fats are very important to our diets and overall health.
Every cell in your body requires essential fatty acids to function, particularly your brain, which is made up of 60% fat.
The secret to a healthy mind and body is to know which fats are healthy and which fats are damaging. These good fats consist of the essential fatty acids: Omega-3 and Omega-6. Your body must consume these fats to survive. Without them the lipid membrane around your cells starts to break down.
TO SUPPLEMENT YOUR DIET WITH THE ESSENTIAL FATTY ACIDS, TRY THE FOLLOWING OPTIONS:
Consume foods that contain unprocessed fats in their natural state: nuts such as almonds, hazelnuts, pumpkin and sunflower seeds, oils such as flax seed, olive oil, fish oil and avocado
Try using Twin Lab’s Krill Oil: 300 mg per day
Add Udo’s Choice Oil Blend to your food: 1 tablespoon per 50 lbs of body weight per day
PRINCIPLE FOUR: ALKALINITY - GO GREEN!
Maintaining a balanced body chemistry and a proper ratio of acid to alkaline foods in your diet is crucial for overall health. Excessive acidity in the body's tissues can lead to various health problems, including fatigue, obesity, and more serious diseases.
One of the top priorities for your body is to maintain an optimal level of alkalinity to support cellular life and proper functioning.
TO HELP PROMOTE AN ALKALINE STATE TO SUPPORT CELLULAR LIFE THAT RESULTS IN A HEALTHY MIND AND BODY, FOLLOW THESE RULES:
Consume 70-80% foods that are alkaline-forming and life-giving (green vegetables, almonds, avocados, lemons, limes, etc.)
Avoid acid-forming foods that are not “live,” such as animal meats, dairy products, refined white foods, sugars, caffeine, etc.
Supplement your diet with quality greens.
Test your pH
Keep it easy: Add fresh lemon to your water daily!
PRINCIPLE FIVE: AEROBIC ENERGY
The term “aerobic” means “with oxygen,” and refers to moderate exercise sustained over a period of time. Your aerobic system gives you your endurance, and it encompasses the heart, lungs, blood vessels and aerobic muscles. If you condition your metabolism to operate aerobically, and supply it with proper diet and exercise, you burn fat as your primary fuel.
While exercise is a vital part of your weight loss efforts, it is important to understand that the benefits of exercise impact your mind and emotions as well. In one study on sedentary adults with major depression, the participants were split into four groups. The first group exercised under supervision, the second exercised without supervision, the third took antidepressant drugs without exercising and the fourth took a placebo medication without exercising. The results were revealing.
Patients in the exercise and antidepressant groups enjoyed higher rates of remission than participants in the placebo group. The study concluded that exercise therapy is generally as beneficial as antidepressant therapy for major depression and is clearly vital in learning how to have a healthy body.
FOLLOW THESE GUIDELINES FOR AEROBIC EXERCISE:
Build your base by doing 30 minutes of quality exercise 3-5 times per week (walk, run, swim, bike, take a high-intensity interval training (HIIT) or spinning class, etc.)
Understand your ideal aerobic training heart rate: 180 minus your age
Create a training plan: Once you have a base established, craft a regimen that will take your health to the next level
Make it fun: Add elements to your routine (music, friends, a change of environment, a compelling race, etc.) to motivate you to follow through
PRINCIPLE SIX: MAXIMUM NOURISHMENT
Prioritize consuming foods that support and nourish your body, rather than letting your body be dictated by the foods you consume. Nourishment plays a critical role in maintaining a healthy mind and body.
TO ACHIEVE MAXIMUM NOURISHMENT, FOLLOW THESE GUIDELINES:
Adhere to the previously stated rules of healthy eating (water-based foods, alkaline foods and essential oils)
Drink water before or after your meals, not during
Properly combine your foods (eat fruit only on an empty stomach; do not eat carbs and proteins together; eat green vegetables/salad with proteins or with carbs; do not combine fats with proteins)
Eat in a relaxed state
Eat comfortable amounts of food (eat less so you can live longer to eat more!)
Eat organic (foods free of pesticides, antibiotics, growth hormones)
Watch the “Flash Flood Sugar Effect”
Keep your Glycemic Index below 55
Create your Ideal Food Pyramid: 70% of your diet must be live foods, 10% plant-based proteins or quality fish, 10% carbohydrates and 10% quality oils
Use Supplements
Create the base: Follow a daily regimen with the 7 Vital Nutrients for a foundation of health
Challenge and grow: Complete a periodic cleanse of your internal organs and body
Celebrate and reward: Supplement for specific conditions and maximize your results
PRINCIPLE SEVEN: STRUCTURAL ALIGNMENT & MAXIMUM STRENGTH
The human body is inherently designed for movement, yet many of us fail to utilize its full range of motion. This remarkable ability, characterized by optimal structural alignment and strength, empowers us to take control of our musculoskeletal system, which serves as a fundamental foundation for human health and the interconnected systems that sustain it.
START FOCUSING ON THE FOLLOWING:
Move! Avoid living in a box: Take the stairs, stay active and move as many muscles in your body as you can daily! Remember, a healthy mind and body are connected.
Implement an effective regimen of stretches and exercises that are balanced through bilateral symmetry and working opposing muscle groups. (Get an evaluation and personalized program from Pete Egoscue)
PRINCIPLE EIGHT: A DIRECTED MIND AND HEART
For thousands of years, alternative forms of medicine have focused on a natural, internal ability of the body to raise its resistance, fight disease and create health. One of the most potent biological mechanisms that promotes this type of health and healing is found directly in the mind. If utilized and directed effectively, our thoughts, emotions and mindset can be one of the most potent allies toward mitigating disease and manifesting energy and vitality.
FOR A HEALTHY MIND AND BODY, MAKE A CONCERTED EFFORT TO PRACTICE THESE PRINCIPLES:
Stand guard at the door of your mind: Condition empowering emotions such as gratitude, courage, faith, determination, compassion and love. Break your pattern and avoid emotions that create stress.
Utilize the healing power of the heart: Three times a day, stop what you are doing and shift your focus (mind, breath, emotion) to the area around your heart.
Flood yourself with positive memories and future visions 10 minutes a day
PRINCIPLE NINE: ELIMINATE OR REDUCE PROCESSED FOODS
The major kinds of fats in the foods we eat are saturated, polyunsaturated, monounsaturated and trans fatty acids. On average, Americans consume 35-40% of our total calories in fat. The dangers of bad fats (or processed fats) include poor circulation (leading to high blood pressure), poor elimination, excess congestion and toxicity in the body. In addition, the body is not able to perform the functions that good fats (or unprocessed fats) provide.
This is why it is critical to:
Eliminate or dramatically reduce your consumption of processed fats, trans fats and hydrogenated fats.
Keep your total daily fat intake below 25% (i.e., fewer than 25% of the calories you ingest must be fat, ideally less)
PRINCIPLE TEN: ELIMINATE OR REDUCE ANIMAL FLESH
Countless studies and innumerable amounts of research have shown a direct relationship between an animal-based diet and such chronic illnesses as heart disease, diabetes and cancer. Even small amounts of animal-based foods can cause adverse effects.
Focus on:
Eliminating or dramatically reducing your consumption of animal flesh
Total protein intake must be 5-6% per day and must come from plant-based sources, which are more efficient and have more antioxidants, fiber and minerals
If you still decide you must consume animal flesh, follow the rules: eat it once a day, combine it with green vegetables/salad, eat it in the middle of the day and choose a source that is free range, antibiotic free and organic.
PRINCIPLE 11: ELIMINATE OR REDUCE DAIRY PRODUCTS
Recent studies have shown that dairy has a significant correlation with osteoporosis, kidney problems and even certain forms of cancer. In one of the most prominent and comprehensive nutritional studies to date, The China Study, lead researcher Dr. T. Colin Campbell and his team found that cancer was consistently promoted by casein, which makes up 87% of cow’s milk protein.
Additionally, women who eat diets rich in animal foods excrete more calcium in their urine, providing a negative calcium balance. This is why it is advised to:
Eliminate or dramatically reduce your consumption of dairy products
Ensure that your daily calcium intake is about 400 milligrams per day and comes from plant-based sources that are calcium rich.
Try other alternatives (in moderation) such as rice milk, soy milk or almond milk when you desire the texture or taste.
As you would with any strategy to eliminate or reduce food consumption, you must be mindful of how dairy lurks in a variety of foods. While you’re shopping for groceries, study the labels for phrases like caseinate or lactate solids, which indicate the presence of dairy in a product. Be aware that certain types of dairy products can also be found in less obvious items like powdered guacamole mix.
PRINCIPLE 12: ELIMINATE OR REDUCE ACID ADDITIONS
A diet that promotes over-acidification of the blood and tissues creates a terrain that is conducive to the growth of virus, bacteria, yeast and fungus – the great decomposers of cells and tissues in the human body.
To reduce and eliminate acid you need a diet consisting of live alkaline foods: dark green and yellow vegetables, soybeans, sprouted nuts, seeds, grains and essential fatty acids. This diet lowers the over-acidification of the blood and tissues with its abundance of bases and alkaline salts.
TRY THE FOLLOWING:
Eliminate or dramatically reduce your consumption of acid addiction.
Use your common sense. Say no to the following addictions: caffeine, sugar, whites, vinegar, alcohol, nicotine and drugs. Learn about the consequences and break your pattern.
Alkalize! When you are consuming at least 70-80% alkaline, life-giving foods, your body will naturally decrease its desire for these addictions. Don’t return to your old food choices when you start to feel the cravings go away.
HOW TO ACHIEVE A HEALTHY MIND AND BODY
If you are not sure how to adapt the practices above into your daily life, the best strategy is to start with a concrete action plan.
Adopting all the key principles at once will overwhelm your body and your mind. If you already practice one or more of these principles, ensure you stay on track with them. This gives you the discipline you need to incorporate more principles in your life.
Once you know which principles you want to incorporate into your life next, set SMART goals for your health. SMART stands for specific, measurable, attainable, realistic goals set within a time frame, and applying the acronym to your efforts will help you break down specific action steps so you have a clear path to follow.
If your goal is to exercise more by walking or biking to work, the SMART way to go about it is to set miniature milestones for yourself. Give yourself a few months to walk or bike to work full-time. Your first step toward that goal will be to research the routes you can take and how long they are. Your next step will be to set one day a week aside to do so. Once you feel comfortable and get into a good routine, then you progress to two days per week and keep building until you reach your goal of reaching work without using your car.
SMART goal setting is effective because it prompts you to set hard deadlines that keep you accountable and makes it easy for you to see your progress.
Don’t be afraid to challenge yourself to keep and follow up with your health goals.
You have the power to choose what a life with a healthy mind and body looks like.
START TODAY!
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