Meditate by simply taking time to be present and aware of your immediate surroundings, such as looking at a tree or listening to music, without thinking about past or future tasks.
Read “The Miracle of Mindfulness” to learn how to apply meditation to everyday life, such as washing dishes, by focusing entirely on the task at hand rather than multitasking mentally.
Eat mindfully by turning off distractions, focusing solely on the flavor, texture, and warmth of your food, and chewing and swallowing each bite before taking another, which enhances enjoyment and helps recognize satiety.
Before eating, look at and smell your food for 30-60 seconds, identify where hunger manifests in your body, and for the first few bites, eat very slowly with closed eyes to fully experience the texture, warmth, and flavor.
Pay attention to your body’s satiety signals and the internal “committee” of voices in your brain that might encourage overeating, consciously choosing to stop when you are full.
Chew each bite of food 20-50 times before swallowing to slow down eating, allowing satiety signals to reach your brain and naturally leading you to eat less and lose weight.
Prioritize eating real, whole foods and develop healthy habits around them, avoiding processed items like diet soda, protein bars, and slim fast, to naturally nourish your body and eliminate cravings and skin problems.
Learn to eat with the season to enjoy foods at their peak flavor and nutritional value, which also helps prevent boredom with your diet.
Establish a set of “home court recipes” (basic, go-to meals) and adapt them seasonally by swapping out vegetables using the same cooking techniques, ensuring variety and ease of preparation throughout the year.
Develop the instinct to cook without relying heavily on recipes, using available ingredients and basic flavor combinations, to lower the barrier to cooking and make it easier to prepare healthy meals, especially when tired.
Shop at farmer’s markets to ensure you are buying seasonal produce, as grocery stores often stock non-seasonal items that lack flavor.
Understand the natural cycles of seasonal produce—light greens in spring, sweet fruits in summer, robust vegetables in fall, and sweet root vegetables/citrus in winter—to guide your food choices and enjoy variety.
Consciously reduce your technology use by practicing “digital fasting,” potentially using gamified software to earn points for extended periods without phone use, blocking non-urgent messages, and avoiding multitasking on computers to improve focus and reduce distraction.
Be conscious of your phone use during social interactions, especially at dinner, and resist the urge to check your device during pauses in conversation, as it can be perceived as rude and detract from genuine connection.
Refrain from multitasking with technology, such as having too many browser tabs open, as it can hinder productivity and lead to forgotten tasks.
Engage in a 10-day silent meditation retreat, involving extensive daily seated and walking meditation, a vegetarian diet, and no eye contact, to experience profound personal transformation and improved well-being, despite initial difficulty.
Practice meditation to buffer the negative effects of chronic stress, as research suggests it can impact biomarkers of aging like telomere length.
Download and use the Headspace app, starting with its 10-day challenge of 10 minutes a day, as it provides guided meditations that are easy for beginners.
If you have a wandering mind, focus on your breathing during meditation to help anchor your attention.
Try movement-based meditations like qigong, which involve full-body breathing and embodying the meditation, to focus on breath and body simultaneously.
Engage in meditation to induce immediate changes in blood flow to the brain and brain activity, as well as long-term changes in gene expression, with up to a hundred different genes changing.
Engage in 16-hour intermittent fasting, ideally six days a month, to help get back into ketosis quickly and for potential benefits like weight loss and activating beneficial stress responses in the body.
Engage in fasting to induce a hormetic stress response in your body, which activates beneficial gene expression changes that enhance resilience and help your body deal with stress.
Implement a modified ketogenic diet by consuming 6-9 cups of blended, steamed vegetables daily, combined with extremely high amounts of fat from sources like dense coconut milk and coconut oil, to maintain ketosis while consuming more carbs.
When consuming carbohydrates, combine them with significant amounts of fat to slow down digestion and prevent large glucose spikes, which can help maintain ketosis.
For an energy boost and to aid ketosis, blend grass-fed butter and straight coconut oil into your morning coffee, similar to a bulletproof coffee, for an “insane” amount of energy.
Implement 16-hour intermittent fasting daily, as Hugh Jackman did for his Wolverine physique, to achieve weight loss and “shredded” body composition.
Conduct self-experiments by using a glucose and ketone monitor to test your blood levels before, 30 minutes after, and 60 minutes after eating, and keep detailed logs to understand how different foods and drinks affect your body.
Consume turmeric, which contains curcuminoids, to activate phase two detoxifying enzymes and anti-inflammatory genes, providing a hormetic stressor that helps the body process toxins and reduce inflammation.
Opt for whole turmeric or turmeric tea over isolated curcumin supplements, as whole turmeric contains aromatic tumerone, which has been shown to cross the blood-brain barrier and increase neural stem cell proliferation, potentially benefiting memory and performance.
Combine turmeric with black pepper (piperine) to inhibit enzymes in the liver that rapidly clear polyphenols, thereby extending the half-life and increasing the bioavailability of beneficial compounds from turmeric; however, avoid piperine if taking prescription drugs as it can extend their half-life.
Consume organ meats to obtain Vitamin K2, which is present in higher amounts compared to hard cheeses like Parmesan or Asiago.
Engage in home fermentation, such as making sauerkraut, to incorporate beneficial fermented foods into your diet.
Prepare your own almond milk at home, as it is a quick and easy process that takes only two seconds, and can be used in smoothies.
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