View pain (emotional, mental, or physical) as a signal to face a lesson and address underlying causes, rather than merely suppressing symptoms, to prevent recurrence and escalation.
When experiencing a moment of clarity or urgency about needed change, act decisively, swiftly, and specifically to prevent the opportunity from passing.
When implementing sweeping change, ensure actionable steps are clear and specific, as vague intentions like “eat better” or “go to the gym” may not be sufficient to drive significant transformation.
When making dietary changes, prioritize adding beneficial foods rather than solely focusing on what to eliminate, as this approach can naturally shift gut bacteria and subsequent cravings.
Ensure sufficient fiber intake to nourish gut cells, as fiber is metabolized into short-chain fatty acids, which are the preferred energy source for cells lining the intestine, promoting gut health.
Cultivate self-compassion and understanding, focusing on personal improvement rather than judging others’ choices, as this approach fosters a more positive and effective path forward.
Educate yourself about the origins, manufacturing, and distribution of your food, as understanding the food system can reveal profound ethical and environmental implications.
Take personal responsibility for your lifestyle decisions by conducting your own research, reading scientific studies directly, and forming your own conclusions rather than relying solely on headlines or others’ opinions.
Get regular blood tests to check nutrient levels, and supplement with vitamin D if living in a Northern climate or lacking sun exposure, always remembering that supplements should complement, not replace, a healthy diet.
Challenge age-related assumptions about physical capabilities and pursue activities that bring joy and connection to your body, regardless of age.
After experiencing a dramatic personal rebound, consider challenging yourself to test your ultimate physical and mental limits to explore your full human potential.
Keep your diet simple by focusing on consuming a large quantity of whole, plant-based foods as close to their natural state as possible, avoiding overcomplication with specific ratios.
Start your day with a Vitamix smoothie based on dark leafy greens (spinach, kale, chard), adding pre-workout beets/beet greens, high-antioxidant berries, and iron-rich seeds like hemp, flax, and pepitas to ensure nutrient intake.
For lunch, prepare a large salad with many raw vegetables, or opt for protein-rich plant-based foods like quinoa, various beans (e.g., black beans), and lentils.
For long training sessions, carry whole foods like bananas, dates, or almond butter sandwiches, and consider liquid nutrition like maltodextrin for concentrated calories.
Periodically re-evaluate your supplement regimen to determine if they are truly necessary and effective, as many may not be needed over time, including protein powder.
Supplement with vitamin B12, especially if following a plant-based diet, and also incorporate B12-fortified foods to ensure adequate levels.
Supplement with algae oil as a superior vegan source for marine omega-3 fatty acids, DHA and EPA, especially if relying on flaxseed oil or if genetic factors impair ALA conversion.
Consider genetic testing (e.g., 23andMe) and third-party interpretation tools (e.g., Prometheus) to understand gene polymorphisms that affect nutrient conversion, such as ALA to EPA/DHA.
Monitor your blood levels of EPA and DHA; if they remain low despite high ALA intake from foods like chia seeds, flax seeds, and walnuts, consider genetic testing to check for conversion inefficiencies.
Reduce your consumption of animal products, even by a small amount (e.g., one serving of chicken per week), to significantly lessen your environmental impact, equivalent to taking many cars off the road.
Avoid or significantly limit processed meats due to their high nitrite content, which can form carcinogenic nitrosamines in the colon and when cooked with water and heat, leading to DNA damage and potential cancer.
If consuming meat as an omnivore, prioritize a health-conscious approach by avoiding processed foods, refined carbohydrates, and processed meats, while ensuring high intake of plants, micronutrients, and fiber, alongside regular exercise, to minimize cellular damage and inflammation, thus mitigating potential issues from IGF-1.
Be critical of sensationalized headlines and clickbait journalism regarding scientific studies, as they often misrepresent actual findings and can lead to inaccurate conclusions.
Seek out reliable sources that accurately translate complex scientific information to the public, as this helps correct misinformation and provides a clearer understanding of health and lifestyle topics.
Become more conscious of your consumption of single-use items, like plastic water bottles, and consider alternatives like water filters to reduce waste and challenge the ‘autopilot’ habit of unconscious consumption.
Adopt clear, black-and-white dietary rules (e.g., ’no meat,’ ’no dairy’) to reduce decision fatigue and simplify the approach to food, making it easier to adhere to significant dietary changes.
If you experience a surge in energy or vitality, channel it into consistent outdoor exercise, as this can help burn off excess energy and foster a deeper connection to oneself.
Understand that while IGF-1 promotes growth and repair, high protein intake leading to elevated IGF-1 can be detrimental in the context of accumulated cellular damage (from unhealthy diets), potentially promoting the growth of damaged cells rather than allowing them to die.
Watch the documentary ‘Cowspiracy’ on Netflix to learn about the significant environmental and ethical impacts of animal agriculture.
Consider a short-term, dramatic dietary shift like a vegetable juice cleanse to severely alter perspective and energy, as it can quickly demonstrate the profound impact of food on vitality and well-being.