Actively love yourself and cultivate an inner sense of self-worth, as this foundation is crucial for naturally making healthier choices and achieving long-term health success.
Start each day by recalling your top three personal values (e.g., love, integrity, family) to remember what’s important and guide your actions and behavior throughout the day.
Engage in gratitude by noticing the present moment and emotions without judgment, and focus on compassion for yourself and others, as this positively impacts your biology, hormones, and immune system.
Shift your focus from solely weight loss to embracing healthy habits for overall well-being and how you feel about yourself, allowing weight loss to be a beneficial side effect rather than the primary goal.
Prioritize a whole foods plant-based diet rich in fruits, vegetables, whole grains, pulses, nuts, and seeds to improve energy, satiety, and long-term health, including managing chronic diseases.
Consume fiber-rich plant foods, introducing them gradually like lifting weights, to feed your gut bugs and build a healthy microbial environment for long-term health and better tolerance.
Incorporate regular physical movement, recognizing its profound benefits for brain health, thoughts, self-perception, hormones, and endorphins, extending beyond mere calorie burning.
Prioritize sufficient sleep, as it is crucial for supporting gut health, immune function, and overall physical and mental well-being, including the circadian rhythm of your gut bugs.
Boost your fiber intake to prevent constipation, which helps the body excrete unwanted hormones like estrogen and supports overall hormonal balance.
Reduce excess body fat, as fat cells act as hormone factories, and decreasing their size can lead to a reduction in exposure to excess hormones, improving hormonal health.
Decrease consumption of foods high in omega-6s, oily processed items, and animal products, which can increase prostaglandin levels and contribute to more painful or heavier periods.
Minimize exposure to environmental plastics by avoiding microwaving food in plastic and opting for non-plastic water bottles, as phthalates can disrupt hormonal balance.
When adopting new eating habits, make gradual switches and consider doing so privately initially to reduce pressure and increase the likelihood of sustained success.
Replace favorite dishes with healthier, plant-based alternatives (e.g., lentil bolognese, three-bean chili) to easily change your dietary repertoire without feeling deprived.
Prepare meals or components on the weekend and freeze them to simplify healthy eating during the week, reducing decision fatigue and time constraints.
Begin your plant-based journey by incorporating just one plant-based meal per week, focusing on enjoyment and gradually expanding as you feel comfortable.
Pay attention to feelings of exhaustion and lack of energy, as these can be crucial signals indicating a need to make lifestyle changes for better health and well-being.
Define clear and specific health goals to provide direction and motivation, helping you to stay on track and avoid inconsistent progress in your health journey.
Actively nurture loving relationships, as having even one close connection can significantly improve long-term health, stability, and happiness outcomes.
Engage in conversations about death and what constitutes a ’life well-lived,’ aiming to reduce fear and foster a focus on legacy and connection.