“The key is not to prioritize what’s on your schedule, but to schedule your priorities.”
“We do more before 9 a.m. than most people do all day.”
U.S. Military Slogan
Vitality is not your purpose in life, it’s what allows you to fulfill your purpose in life.
I looked in the mirror and didn’t recognize the fat man looking back at me. My first job after college required a lot more business brunches, dinners, and drinks than I was used to having. It also involved a lot of travel and awful airport food. As a result, I gained 20 pounds and was forced to wear larger dress shirts and pants. Eventually, I learned how to avoid belly fat while traveling for work and I was able to get back down to my fighting weight before Graduate school. However, after Graduate school, I started traveling even more for work. I also started working on a computer 8-10 hours a day, testing medical software, preparing presentations, consulting, and writing for my blog. This meant I was sitting, compressing my body, and being sedentary for most of the day. Once again, I started having trouble staying fit. I needed to figure out a way to boost vitality while getting a massive amount of work done.
It’s Hard To Change The World From A Hospital Bed
You only go around once, which is why you keep yourself healthy and vital enough to go around hard. It’s easy to gloss over the simple fact that you need your health to increase happiness, generate influence, and fulfill your purpose in life. You cannot enjoy any of your past achievements without your health. You cannot build, create, connect, give, or love without your health. No matter what you are driving towards, achieving your goal requires vitality. Everyone ignores this law of nature until they get too sick to function or have their first brush with death. Anyone who has had a bad bout with the flu knows that one tiny virus can turn your brain to mush and render your body completely useless. If you want to leave a dent in the universe, you have to make your health and vitality a priority.
Boost Vitality In 50 Minutes A Day
Life gets extremely busy once you leave school and enter the real world. Wether you’re job searching, starting a career in business and entrepreneurship, or firmly established in an executive position, time is scarce. It is very hard to find ways to eat healthy and boost vitality on the go. Consequently, most people sacrifice their health in hopes of making money during their 30’s, 40’s, and 50’s. Then, these same people, spend the money they’ve made trying to boost vitality and regian their youth.
You can have both. You can build something significant in this life while maintaining your mental vigor and physical robustness. Likewise, you can be a sexual Tyrannosaurus rex while establishing leadership influence and making a name for yourself in business and entrepreneurship. The key is learning how to batch numerous tips on healthy living into one daily routine. Too many people are weighed down by the idea that you have to eat perfectly every meal, workout for hours a day, track your pulse, log every exercise, and take a picture of every meal. The truth is, figuring out how to avoid belly fat is not rocket science. You can easily batch all the physical activity you need, as well as more than a dozen ways to eat healthy, into one 50 minute daily routine. The best way to do this is to make a list of all the tips on healthy living that you want to fit into your daily life and then figure out a way batch them for maximum impact. This is the exact same process effective business people use to bang out a list of errands or catch up on their correspondence in less than an hour a day.
15 Tips On Healthy Living
Kale is the healthiest food you can put in your body. This vegetable plays a leading role in the avoidance of chronic inflammation and oxidative stress. Kale lowers the risk of at least five different types of cancer, including bladder, breast, colon, ovary, and prostate cancer. Isothiocyanates made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits. Studies show that kale provides comprehensive support for the body’s detoxification system. Isothiocyanates made from kale’s glucosinolates regulate detox at a genetic level. There are over 45 different flavonoids in kale, including kaempferol and quercetin, which provide antioxidant and anti-inflammatory benefits in ways that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress. Per calorie, kale has more iron than beef. Kale is also high in Vitamin A, Vitamin C, and Vitamin K. Eating a few servings of kale a day is a great way to boost vitality while staying focused on the importance of a healthy diet.
Avocados have wide-ranging health benefits. The ability of avocado to help prevent unwanted inflammation is absolutely unquestionable. Research shows that avocado consumers have significantly higher levels of important vitamins and minerals, including Vitamin E, Vitamin K, potassium, and magnesium. Avocados also contain large amounts of phytosterols, carotenoid antioxidants, omega-3 fatty acids, and polyhydroxylated fatty alcohols. These nutrients are critical to promoting heart health, regulating blood sugar levels, and preventing autoimmune diseases such as rheumatoid arthritis. Several studies have shown that avocados protect against cancers in the mouth, skin, breast, and prostate gland. The method you use to peel an avocado can make a difference to your health. The greatest concentration of carotenoids in avocado occurs in the dark green flesh that lies just beneath the skin. Rather than slicing and scooping the center out with a knife, nick the end of the fruit and peel off the skin in the same way you would peel a banana.
Beets are a unique source of phytonutrients called betalains. The concentration of betalains in the peel and flesh of beets is otherworldly. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Betanin pigments from beets have been shown to boost vitality and lessening tumor cell growth. Specifically, this pigment inhibits the pro-inflammatory enzyme cyclooxygenase. It’s best to eat beets raw as betalains are easily degraded by heat. If you must steam your beets, only do so for 5-10 minutes.
Garlic is an antibiotic. This vegetable prevents infection by bacteria and viruses, as well as infection by yeasts and other fungi. Garlic has a unique set of sulfur-containing compounds that protect you against these foreign invaders, including alliin, allicin, allixin, allyl polysulfides, diallyl sulfide, N-acetylcysteine, S-allylcysteine (SAC), and thiacremonone. These compounds also protect against oxidative stress and unwanted inflammation, thereby preventing damage to blood vessel linings caused by highly reactive oxygen molecules. Daily intake of garlic has been found to lower risk of virtually all cancer types except cancer of the prostate and breast. You can increase the health benefits you receive from garlic by letting it sit after you’ve chopped or crushed it. This allows alliinase enzymes in garlic to achieve their full potency.
Eggs are packed with choline. One study showed that 90% of Americans are choline deficient. Choline is a key component of fat-containing structures in cell membranes, particularly those associated with the brain, making them particularly important for brain function and health. Eggs are packed with selenium, which helps prevent prostate cancer, as well as lutein and zeaxanthin, which help maintain eye health. Finally, the high sulfur content in eggs has been shown to promote healthy hair and nails. The Harvard School of Public Health published a study showing that eggs do not increase your risk for cardiovascular disease. The study concluded that regular egg consumption prevents blood clots, strokes, and heart attacks. Daily egg consumption will help you avoid heard disease while learning how to avoid belly fat.
Fat doesn’t make you fat. Fat is the body’s preferred and most reliable form of energy, which is why we store excess energy as fat on our bodies. New research shows that saturated fat, like the kind found naturally in bacon and other meats, is more stable and better for you than vegetable fats. Many vegetable oils oxidize (destabilize) under high heat and turn rancid quickly if stored in warm, brightly lit rooms. Bacon is a great item to eat for breakfast because you can cook it more quickly than other meats. Consumption of fatty foods such as bacon and eggs first thing in the morning sets up your metabolism for the rest of the day, making it easier to burn off other meals and snacks. One U.S. study showed that mice fed a high fat meal after waking remained healthy, while those given a carbohydrate-rich breakfast had trouble processing sugar. Further testing showed that the second group of mice raised their risk of diabetes, heart disease, and strokes.
Coffee protects your liver and brain. Coffee drinkers are 35% less likely to develop type-2 diabetes and are less likely to have a heart attack or stroke. Coffee consumption also reduces your risk of Parkinson’s disease, Alzheimer’s disease, and dementia. Finally, drinking coffee has been shown to reduce your chances of developing liver cirrhosis and liver cancer. In fact, consuming one cup of coffee each day reduces your risk of liver cirrhosis by 22%. Drinking two cups of coffee a day reduces it by up to 44%. Coffee consumption is another tip that will help you boost vitality while staying focused on the importance of a healthy diet.
8. Coconut Oil
Coconut oil is a miracle food that provides a myriad of benefits. Coconut oil has potent antiviral, antibacterial, and anti-fungal properties. It has also been shown to normalize blood lipid levels and improve blood sugar and insulin control. Coconut oil prevents kidney and gall bladders diseases while protecting your liver against alcohol-induced damage. This oil also enhances mineral absorption and improves the condition and appearance of your bones, teeth, scalp, hair, and skin. Coconut oil is made up of medium-chain fatty acids, which are burned off quickly in the liver, providing a surge of energy similar to the boost received after eating a carbohydrate-heavy meal (without the crash). This oil is also less sensitive to heat and will not destabilize under high temperatures.
9. Fish Oil
Optimal health involves more than finding new ways to eat healthy. To fully boost vitality, you also have to supplement your diet and work out. Fish oil is derived from the tissues of oily fish and contains the omega-3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These two fatty acids are precursors of certain eicosanoids that are known to reduce inflammation throughout the body. Omega-3 fatty acids improve concentration and overall mental health while drastically lowering the risk of chronic diseases such as breast and prostate cancer, heart and kidney disease, and arthritis. Fish oil also raises dopamine levels in the brain. Dopamine is a neurotransmitter that has been shown to combat depression, improve self-confidence, and enhance motivation.
10. Vitamin D3
Vitamin D3 is a fat-soluble secosteroid and the only vitamin that the body manufactures from sunlight (UVB). Deficiency of Vitamin D3 has been linked to an increased risk of over 20 different types of cancer, as well as insulin resistance, depression, and back pain. Over 80% of individuals living north of the Tropic of Cancer (almost everyone in the U.S.) are deficient. Vitamin D3 is a cofactor involved in dozens of immune functions, assisting T-cells in targeting the destruction of bacteria and other pathogens. It also boosts sperm count, increases testosterone, and improves libido in men. In women, it balances sex hormones by increasing progesterone and oestrogen levels.
Iodine is important for the production of the thyroid hormones thyroxine (T4) and triiodothyronine (T3), which are responsible for regulation of metabolism. Iodine deficiency leads to decreased production of T3 and T4, which results in enlargement of the thyroid tissue (a condition known as goiter), infertility, decreased sex drive, autoimmune disease and thyroid cancer. More and more people are becoming deficient of the critical nutrient because fewer and fewer people are adding iodized salt to their foods.
12. Intermittent Fasting
Eating larger meals more infrequently will help you dramatically boost vitality. Over the past 15 years, numerous studies have shown that periodic fasting can have substantial results not only in areas of weight loss, but also in your overall health and longevity. These benefits include decreases in blood pressure, improvement in insulin sensitivity, and decreases in oxidative damage to DNA, protein, and lipids. The latter results in a reduction of spontaneous cancers. The sweet spot for intermittent fasting is about 16 hours, which can easily be achieved by eating the last meal of the day around 3-4pm and then eating again at 7-8am in the morning. This regimen works well because the human body is designed to eat twice a day. Most food stays in the stomach for 6-7 hours, which means the time gap between your first and second meal should be about 8 hours. Eating twice a day is also optimal for increasing leptin sensitivity. Leptin is a protein produced by fatty body tissue and plays a role in regulating fat storage. Many obese people are resistant to the effects of leptin the same way type-2 diabetics are resistant to the effects of insulin. Studies show that you need at least 3 hours of fasting before bed to reset your leptin levels. You also need at least 5 hours between meals to reset your leptin levels.
13. Fasting Exercise
Exercising on an empty stomach has been shown to turn on DNA repair machinery that prevents the development of cancerous cells. Fasting exercise has also been shown to increase both insulin sensitivity and glucose uptake, while enhancing long-term oxidative fatty acid turnover. A study from Belgium compared two groups of people, one who ate a high calorie breakfast before a morning workout and one who completed the same workout at the same time on an empty stomach. The second group made up for their abstinence with the same high calorie breakfast later that morning. After 6 weeks, the men who ate breakfast before exercising gained weight, became more insulin-resistant, and started storing a greater amount of fat in their muscles. Conversely, the second group that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. This group also started burning fat more efficiently. If you’re one of many people asking yourself how to avoid belly fat, start exercising before breakfast.
14. Interval Workout
Intensity trumps extensity. People who exercise as little as 15 minutes a day have a 14% lower mortality risk than people who don’t exercise at all. This statistic covers all causes of death and translates to a 3 year increase in life expectancy by age 30. If you exercise vigorously 3 days a week for 30 minutes, your risk of dying from any cause decreases by over 30%. Recent research also shows that your body burns more fat and increases its muscular endurance more rapidly through interval training at 90-100% of your maximum effort for short periods of time (20-30 second bursts, 4-6 intervals, 3x per week) than through classical cardio conditioning at 60-70% effort (1-2 hours session, 3x per week). Likewise, lifting heavy weights at low repetitions (3-5 reps of multiple joint exercises) increases ligament strength and bone density better than lifting lighter weights at higher reps. These kinds of interval workouts spike your testosterone and human growth hormone (HGH) levels, thereby upregulating your fat metabolism and muscle growth.
Not all tips on healthy living require activity. People who meditate daily maintain higher levels of the neurotransmitter gamma aminobutyric acid (GABA), which stabilizes the central nervous system, preventing anxiety, tension and insomnia. Meditation has also been shown to increase alpha waves in the brain, much more so than simple relaxation. Alpha waves are reduced with open eyes, drowsiness, and sleep. In the past, these waves were thought to measure the activity of the visual cortex, with more waves correlating to less visual activity. Recent research suggests that alpha waves play an active role in network coordination and communication throughout the entire brain. If you have ever remembered something really important, or experienced an “Ah-ha!” moment as you fell asleep or woke up, then you’ve experienced the benefits of alpha waves. Meditation is great way to boost vitality while increasing your focus.
Batch Your Way To A Better Life
I was able to batch all of the above items into my daily routine simply by waking up 50 minutes earlier. Starting a routine immediately after rising is a great way to establish a new habit because waking up is a strong trigger. In the past, I would shoot out of bed like a cannonball after waking up. I always have a thousand ideas and action plans running through my mind first thing in the morning. However, to fit Meditation into my daily routine, I started forcing myself to lay in bed and empty my mind for the first 5 minutes of the day. This had profound effects and helped relax and focus on the most important tasks for the day. Now, after meditating, I get up, put on my training shoes and exercise gear, and immediately head out the door to do an Interval Workout. I complete a Crossfit workout, a heavy lifting routine in my home gym, or a sprint-jog interval run, all on an empty stomach. On rest days, I go for a walk or light jog.
After 30 minutes of Fasting Exercise, I drink 1-2 liters of water and throw 6-8 slices of Bacon into a frying pan and 2-tablespoons of Coconut Oil and 5-teaspoons (5 cloves) of Garlic into a separate pot. After the bacon is done frying, I remove the bacon and cook 5-6 Eggs in the leftover grease. At the same time, I throw 4-6 cups of Kale into the pot with the coconut oil and garlic. While the eggs finish cooking, I peel one whole Avocado and cut one raw Beet into bite-size pieces. Once the eggs and kale are cooked, I pile everything onto one plate and start eating. I eat the bacon and eggs first to get my body used to burning fat and then I take 3 large Fish Oil pills (2-3 grams of EPA/DHA), 4,000 IU of Vitamin D3 , and one kelp table (225 mcg Iodine) with water. These three supplements are absorbed best when taken with a fatty meal early in the morning. Finally, I eat the kale, avocado, and beat while drinking a fresh cup of black Coffee. Afterwards, I am free to spend the rest of my day working, building, creating, and connecting, while Intermittent Fasting until the late evening or early morning. When traveling, I do my best to maintain this routine by eating at Whole Foods or buying my own groceries to supplement the hotel’s eggs, bacon, and coffee.