Let’s talk about how to order healthy at any restaurant and what are the right questions to ask, to get a delish but also good for you meal.  Now, up front I want to be clear that I am all about loving what you eat, and having the special experiences and endulging- for sure!   But for the majority of the time - I think we all feel the best when we fuel our bodys with whole foods and limit sugars, refined carbs and seeds oils.  I’m going to give you tips if you are an easy order-er when you’re out- and also if you’re like me and have no problems being the person with the complicated order - so many tips for you too.  In fact, if there’s ever a viral video of someone with like their wildly complicated order, 5 different friends will send me the same video. I laugh too because it’s accurate but hey I’ve learned what makes me body feel crappy and what makes it feel great and if my order has a few turns to get there, it’s worth it. TIPS!  Research where you’re going ahead of time - pick places with healthier options.  As you get into doing this, call and ask the questions before you go- that way you can order easier when you get there.  Tips for the… Easy order-er -focus on protein  -sauce on the side  -extra veggies instead of a starch  -lettece wrapped instead of a bun  Complicated order-er  -Cook with olive oil or avocado oil  -Drinks - no refined sugar- ask for what fresh fruits they have  -Fish - wild caught  -Chicken - organic  -Beef - grass fed beef or steak  For dessert - bowl of berries - anything on top on the side please  See if you can get something from breakfast menu like greek yogurt and fruit with granola on the side.  And if you’re at a place that isn’t an experience- bring your own glass container! No shame in bringing your own yummy food if they don’t have the right thing for you!  CHEERS to loving the healthy foods you are ordering out!

Today we are going through 20 things that I think we can all do- to become the super human version of ourselves.

Some are biohacking strategies, others are mindset and some are the way we move and what we eat. 

They are all so good and backed by science done by actual experts on the topic. 

I just did a re-read of 3 of my favorite books on longevity and health 

Outlive, Lifespan & Superhuman and I’m bringing you what I think are the best habits we can all do, to feel great now and function the best as we age. 

There is so much information to sort through when it comes to this topic, my goal in this episode is to clear the waters and give you a cheat sheet for the best ways to get closer to the super human version of you and feel awesome! 

These things will not only help you to feel AWESOME!

They are the natural medicine for…stress, exhaustion, constipation, low muscle mass, inflammation, headaches, trouble sleeping, brain fog, negative thoughts and feelings of wanting more out of life.

Treat the cause, not the symptom!

Click here to download and print your Super Human Cheat Sheet!

(Emily is putting it as a blog on the site - please add in that blog link) 

Here are the Super Human Habits!

1. Get Sunlight

2.  Lift Heavy Weights

3.  Take Daily Vitamin, Creatine, Magnesium & Collagen

4.  Get 7-8 Hours Of Good Sleep

5.  Consume A High Protein Diet (eat more protein and bigger meals, eat less often and have less cravings)

6.  Prioritize Hydration With Electrolytes

7.  Stretch Daily (for recovery, longevity and flexibility)

8.  Take A Cold Shower / Cold Plunge

9.  Take A Hot Bath / Sauna

10.  Protect Your Happy Headspace

11.  Eliminate Everything Negative & Lean Into Positive

12.  Do Some Grounding / Feel The Earth

13.  No Screens Before Bed, No Screens At Wake Up & No Screens In Bed

14.  No Food 2-3 Hours Before Sleep

15.  Careful Of Your Liquid Calories (coffee drinks, juices, soda & booze)

16.  Reduce Or Eliminate Refined Sugar And Carbs (fruit is the best alternative)

17.  10k Steps Per Day (movement throughout the day is key)

18.  Get Uncomfortable Often & Do Hard Things (train to be tough & anti-fragile)

19.  Create & Live By Your Own Definition Of Success

20.  Have Fun & Laugh & Celebrate! (Invest time in building your tribe)

I’m finishing up the the book The Coddling Of The American Mind and it’s SO interesting.

• Do hard things because adversities make you grow  
• Go through life as a flaneur
• Adopt an anti fragile life philosophy 
• Make a plan for yourself and then stick to it. 
• Build in redundancy and layers (no single point of failure)
• Resist the urge to suppress randomness
• Make sure that you have your soul in the game
• Experiment and tinker — take lots of small risks
• Avoid risks that, if lost, would wipe you out completely
• Don’t get consumed by data
• Keep your options open
• Focus more on avoiding things that don’t work than trying to find out what does work
• Respect the old — look for habits and rules that have been around for a long time

You have to be willing to look wrong/do the thing everyone else isn’t in the short term to look like a genius in the long term. 

As the old adage goes, when you do what everyone else does, don’t be surprised when you get the same results everyone else does.

I do quite a few podcast topics around living in the most positive headspace possible. This one takes it to the next level. I’m sharing specific action steps for completely deleting something negative from your life.  I’ve been trying to get to this point for years and something happened recently that made me realize. I’m there. Quick story…  another mom friend and I were working on a project for a group with our kids and another mom came in blazing with all this negativity and opinions and it was just ridiculous. My friend and I were the ones doing all the work and she came in hot and I had all these opinions about how we were doing it wrong and was offended. It didn’t involve her. The whole thing just made no sense.  But it was jarring at the time because she sent emails and CCed other people, on and on . OK, so fast-forward to last week my friend and I are talking and the other mom who had tried to make our life miserable joined in and we all had a nice chat. Afterwards, my friend reminded me who she was and I was like oh my gosh, you know it’s so crazy. I had physically deleted that experience from my mind. I had no idea, that was the woman because it just didn’t exist anymore. A big part of this is focusing on what you can control. I can’t control her crazy so I deleted it.  Today we’re going to go through exactly how to do that.  Let’s define some terms - what are we deleting?  Negativity, judgment, drama, anything that makes you feel crappy or bad about yourself or upset or stressed or insecure.  We don’t need it.  So we aren’t just going to try to ignore it, we are going to completely erase it from our headspace so it’s not taking up our precious bandwidth.  ACTION STEPS  -Realize what it is  -Take the fire out of it  -Focus on what you can control  -Journal am and pm to clear your mind  -Think of something SO important to you and realize that time you spend thinking/talking/stressing about the thing- is time away from that something important.  Like bike riding or playing with your toddler or calling your mom. -Control your thoughts  -Control your words- if you don’t let it grow, it can’t get bigger!  -Don’t respond to crazy!  Tell yourself - I don't negotiate with terrorists!!! I’m telling you, the clarity you will feel from not carrying around all this weight that isn’t needed is crazy!!! Focus on what you can control - let go of the rest.  When you think about protecting your happy headspace at all costs - when thats an actual priority of yours, all of this gets easier.  CHEERS to hitting the DELETE button on anything that doesn’t bring you JOY!

I am recording this on our 15 year wedding anniversary!  On this day 15 years ago Craig and I got married in Cabo, and we started dating 5 years before that. So 20 years in, what have we learned… what have we done awesome and where did we struggle… I’m sharing a bit of our journey and what we know now that been awesome to know from the start. 

I hesitate on doing podcast episodes on marriage and also raising kids because it’s all so evolving and just when you think you have part of it totally figured out, there’s a curve ball.

But, I do have some awesome take-aways that I think will be valuable for anyone in a relationship or looking to be, plus some funny (and painful) stories about how we got here.

Preparing to do the thing isn't doing the thing.

Scheduling time to do the thing isn't doing the thing.

Making a to-do list for the thing isn't doing the thing.

Telling people you're going to do the thing isn't doing the thing.

Messaging friends who may or may not be doing the thing isn't doing the thing.

Writing a banger tweet about how you're going to do the thing isn't doing the thing.

Hating on yourself for not doing the thing isn't doing the thing. Hating on other people who have done the thing isn't doing the thing. Hating on the obstacles in the way of doing the thing isn't doing the thing.

Fantasizing about all of the adoration you'll receive once you do the thing isn't doing the thing.

Reading about how to do the thing isn't doing the thing. Reading about how other people did the thing isn't doing the thing. Reading this essay isn't doing the thing.

The only thing that is doing the thing is doing the thing.