Simple plan to get healthy

My attempt to summarize what I think are the best approaches to improve health and become stronger physically and mentally

It is important to not force these changes. Enjoy the process and do not stress because of these rules! Even small changes, if made daily, will result in huge progress soon enough.

1.    Make good food choices, do not go on short diets

a.     Do not eat factory made “food” (avoid all processed foods)

b.    Avoid ALL sugar and refined carbs 

c.     Eat variety of vegetables

d.    Try to eat organic and seasonal

e.    Try to eat sustainably raised meat and wild caught seafood

f.      Limit dairy (fermented dairy like yoghurt is best)
g.    Hydrate well (best to start the day with a glass of water)

2.    Do not eat often, give your body time without food

a.    Ideally, fast at least 12 hours every day (for example from 8pm to 8am), 16 hours is better

b.    Occasionally fast for 2-5 days

3.    Be physically active

a.     Walk a lot

b.    Do not sit for long periods. Move around in different ways. Functional mobility is great (chores etc.)

c.  Short strenuous activity every day - resistance training, HIIT, etc.

d. Balance exercises - yoga, tai chi, martial arts, dancing etc. 

4.    Expose yourself to cold

a.     Start with a regular warm shower, finish with cold water

b. Let your body warm itself up   

c. Start slow, soon you will enjoy it

d. Gradually  

5.    Learn to breathe well

Yoga (pranayama), Qigong, Wim Hof method, etc.

6.    Meditate every day

                    a. Even a few minutes every day may be life-changing

7.    Reduce stress

                    a. Be mindful about digital content

                    b. Connect with family, friends, and strangers

                    c. Live generously, donate your time, money, experience, etc. to help others

8.    Sleep well every night

9.    Spend time outside throughout the day

                    a. Try to be in nature as often as possible

                    b. Get plenty of natural sunlight

10.  Play a lot. Learn new fun things (like juggling or playing a musical instrument). In fact, approach most things in life, the above list included, as play!