Sleep, Eat, Quality of Life, and Fitness
At a minimum this should consist of 7-10 hours of quality sleep in a COMPLETELY dark room. The more the better, especially in the months of late fall to early spring.
A solid nutritional foundation consists of a high consumption of protein and quality fats with the majority of your carbohydrates coming from vegetables.
Eat protein at every meal – eat a variety of wild caught, grass-fed, free range, organic, and as fresh as possible
Eat your FAT! – nuts, seeds, olive and coconut oil, olives, grass-fed butter, organic cream, and avocados
Vegetables should make up the majority of your carbohydrates
- Try to consume veggies that are fresh and in season. Organic choices are wise, especially for children, due to the decreased risk for pesticide exposure.
- Fruits and starchy veggies should be kept to a minimum. If you are trying to lose weight leave these out of your diet completely. There is no nutrient in fruit that can’t be found in a colorful vegetable.
- Avoid foods that are produced from grains, pastas, corns, or any other related products.
- Avoid foods that contain fake sweeteners or are labeled “low or no fat”
- Drink plenty of water
- Drink 1-2 cups of coffee each day
- Drink some wine now and then
- Limit your dairy and make it whole milk products for any dairy you do consume.
- Limit the intake of legumes, these foods can be just as inflammatory as grains.
- A few supplements to consider: Fish Oil, Vitamin D, Probiotics, Zinc and/or Magnesium, and Protein Powder
Modern American Diet
Quality of Life:
- Ask yourself a few questions:
How well are your needs being satisfied?
How well are you able to balance everyday stressors on your way to reaching a high level of self-actualization?
- Maslow’s Hierarchy of Needs
- 3-5 hours of low intensity movement
walk, jog, hike, bike, swim, and play – think of this as if you were gathering your food for the day. Be active, especially before meals and first thing in the morning.
- Lift heavy things
3-5 times per week using multi-joint functional movements. 10-60 minutes at a variety of loads and intensities.
- Sprint and go all out
Once every 7-10 days get after it with short bursts of all-out effort followed by optimal recovery. 5-10 sets of 10-60 seconds of high effort