Cook your own food – cheapest, healthiest, tastiest path to looking & feeling better.

90 % whole-food rule – mostly meat, poultry, fish, eggs, raw milk/cheese, honey, fruit, veggies.

Limit the big saboteurs – alcohol, added sugar, processed/seed-oil-heavy foods, liquid calories.

Ancestral fats – butter, ghee, tallow, coconut or olive oil; dump industrial seed oils.

Protein-forward eating – anchor every meal with quality protein for muscle, satiety, blood-sugar control.

Precision hydration & minerals – use high-quality salt + magnesium with meals and water.

Fasting as a tool – strategic fasts for metabolic flexibility and gut rest.

Cheat-code bedtime nutrition – eating finishes 2-3 h before lights-out (see sleep section).

Daily baseline: walk ≥ 10 000 steps – the more you walk, the better you feel.

Lift ≥ 4× per week – the more you lift, the more muscle you build; prioritize compound moves.

Movement micro-wins – walk after meals, take the stairs, stretch while on calls.

Outdoor > indoor – sunlight + fresh air amplify the mood boost.

Do hard things – deliberate discomfort (heavy lifts, hill sprints, cold dips) makes the rest of life easier.

Mini-metric goals – work toward: 10 pull-ups, 25 push-ups, 30 crunches, 1-mile run < 7 min (top 1 % but attainable).

Active recovery – gentle walks, mobility flows, breath-work between intense sessions.

Golden bedtime – the earlier you sleep, the better you feel; 9 p.m. lights-out is a weight-loss & energy cheat code.

7 + hours every night – non-negotiable for hormones, immunity, cognition.

Calm mind priorities – gratitude, meditation, prayer, earthing, laughter, breath-work.

Nature therapy – sun, grass, water, trees: free antidepressants.

Purpose & passion stack

• Fit body

• Calm mind

• Loving family

• Exciting hobby

• Respect for nature

• Rewarding purpose

• Supportive life partner

Stress is not a badge of honor – schedule rest like workouts; low-stim routines > chronic hustle.

Design a life you love – work that lights you up, movement built into the day, joyful relationships.

Reject the modern “normal” – daily Starbucks, cubicle confinement, 40-year job you hate, multiple meds, no sunlight, no exercise → not the path.

Embrace the real normal – fulfilling work, outdoor time, strong body, vibrant health, thriving relationships.

Foundational stack – magnesium, creatine, collagen (DiNic’s “never-skip” trio).

Targeted add-ons – electrolytes, high-quality multi/mineral, vitamin D/K, omega-3s as labs dictate.

Sleep hygiene – dark room, cool temp, magnesium + glycine in the evening, zero blue light last hour.

Underrated “medical tools”

• Sunlight ☀️

• Sleep 😴

• Nature & earthing 🌳

• Real food 🥦

• Exercise & walking 🚶‍♀️

• Hot/cold exposure (sauna, cold plunges) 🔥🧊

• Salt & magnesium 🧂

• Meditation & laughter 🧘‍♂️😄

Active recovery tech – red-light, compression, massage, mobility, breath-work.

Lab-first mindset – annual bloodwork, CGM, body-comp scans; tweak before problems arise.

Body-transformation quick-start (90 days)

• Limit alcohol

• 10 k steps daily

• Lift ≥ 4× weekly

• Sleep 7 + h

• 90 % whole foods

• Ditch liquid calories

• Prioritize protein + quality fats

Rule of compounding – small, relentless wins in movement, food, sleep, mindset snowball into radical change.