WE ARE THE SHT ;)

I got this question recently, and it's a great question...

I'm all about taking collagen ever since you said it was important. But how much should I be taking?

 

You know the importance of collagen. Many of you take it religiously. But how much is optimal? I've got a number for you now.

 

My recommendation USED to be any amount! However, now based on current research and personal and client experience, here's my updated recommendations up front. Below I have more detail about why this is important and how I came to these numbers.

 

Ideal Collagen Per Day 20 grams of collagen for every 100 pounds of ideal bodyweight. OR, for an equation you can move the decimal point in your weight 2 spots to the left or multiply by .01:

(body weight) x (.01) x 20g = grams of collagen per day:

• At 150lbs body weight = 20 g x 1.5 = 30g of collagen.
• At 175lbs body weight = 20 g x 1.75 = 35g of collagen.
• At 200lbs body weight = 20 g x 2.0 = 40g of collagen.
• and so on.

And honestly, I would say the more the better.

 

This is the amount that is IDEAL. And yet, with this specific supplement, MORE IS ACTUALLY BETTER. So in some ways think of this as a MINIMUM.

 

BTW, when I say 20 grams I literally mean grams of protein when looking on the nutrition label:

 

 In this example (​which is the multi collagen I take​), to get my 40g of collagen, I'd need to take about 4 scoops  

 

 In this example (​Biotics collagen​), the scoop is way bigger, so to get my 40g of collagen, I only need 2 scoops.  

 

 In this example (​Vital Proteins collagen​), the scoop is also way bigger, so to get my 40g of collagen, I only need 2 scoops.  

 

What Are Best Types of Collagen? Collagen Types

There are 29 types of collagen that have been identified, but most supplements will contain 1 or more of the following:

• Type 1 — Collagen found in skin/hide, tendon, scales and bones of cows, pigs, chicken and fish
• Type 2 — Formed in cartilage and typically derived from poultry
• Type 3 — Fibrous protein found in bone, tendon, cartilage and connective tissues of cows, pigs, chicken and fish

Types 1, 2 and 3 comprise 90% of the collagen found in your body. So look for a "multi" collagen that has AT LEAST these 3. More types are even better.

 

Hydrolyzed May Be Best

Also, the "hydrolyzed" version may be the best way to go. Hydrolyzation refers to a processing technique that breaks the molecules down into smaller fragments, thereby enhancing intestinal absorption. It's pre-broken down and mixes easier in liquids, vs the gelatin which has to be mixed in a hot liquid. I recommend going with a hydrolyzed collagen for supplementation, and then gelatin for cooking.

 

Which Collagen to Buy

•  ​I love the hydrolyzed one I sell through Biotics which has types 1, 2, and 3.​ These are flavored (chocolate or vanilla) and are great for coffee and desserts.
• ​ This is a good unflavored hydrolyzed one off of Amazon.​ It contains types 1, 2, 3, 5, and 10.
• Or any hydrolyzed collagen with at least types 1, 2, and 3.

 

Here's HOW I do it:

• 10g of collagen for every cup of coffee. Throughout a day I get 30 to 40g of collagen just from drinking coffee.
• 10g of collagen after a workout. Because tendons and ligaments are NOT soft tissue like muscle, it takes much more effort and much more time to work collagen into joints, ligaments, tendons and cartilage. BUT if you have good blood flow to your joints and tendons (like after a workout), the collagen will make it's way into those areas easier.
• 1 scoop of collagen whenever I think about it!

 

Here's Why

Collagen is the most common and abundant protein in your body. It accounts for approximately 30% of the total protein in your body. One of its primary purposes is to provide structure to allow tissues to stretch and flex while maintaining tissue integrity. Because collagen is 1/3 of your body's protein, this is how I came to the number of 20g to 30g per 100 lbs of ideal bodyweight.

Collagen is found in every part of your body, but especially your skin, connective tissues like tendons, ligaments, and cartilage, your bones, organs, blood vessels (makes them elastic), hair and nails.

Collagen helps with wrinkles. Since most of us are in the 2nd half of our lives (the best half!), collagen can be the game changer that makes a difference with our skin. Even tho personally I feel like I see more wrinkles in the mirror, I do get compliments on my skin all the time!

Collagen is crucial for those of us that workout (which should be all of us ;) Since it's the main component of bones, ligaments, tendons, etc., supplementing with collagen regularly helps you recover from workouts better, helps with the adaptation that you're looking for, and helps prevention and recovery from injuries.

Collagen has been proven to be healthful on other levels. It can improve sleep, reduce joint pain, improve gut health, glucose tolerance and blood pressure, reduce cardiovascular damage, lower your risk of osteoporosis, and lower inflammation and oxidative damage from all sources.

Balance your meat with collagen. Our ancestors more than likely made use of every part of the animal, consuming everything that could be consumed, and finishing with simmering the bones to get every last bit of nutrition out of the carcass as possible. Our ancestors naturallly (and probably inadvertently) got a lot more collagen than we do in this modern world. The primary amino acids in collagen — glycine, proline and hydroxyproline — make up the matrix of connective tissue. Beef contains very little of these amino acids, so eating only muscle meat will not provide enough amino acids to allow you to build strong connective tissue and maintain bone strength. Supplementing with collagen is the key.

 

What do you think? Feel free to send me some feedback :)

 

Resources:

​Skin Pharmacology and Physiology 2014; 27: 47-55 (PDF)​

​Journal of Medical Nutrition & Nutraceuticals 2015; 4(1): 47-53​

​J Drugs Dermatol. 2019 Jan 1;18(1):9-16​

​Bone 2010 Mar;46(3):827-3​

​PLoS One 2014 Jun 13;9(6):e99920​

​J Agric Food Chem. 2010 Jan 27;58(2):835-41​

​J Pharmacol Sci 2012; 118: 145 – 148 (PDF)​

​Curr Med Res Opin. 2008 May;24(5):1485-96​

​Curr Med Res Opin. 2006 November; 22(11):2221-32​

​Am J Physiol 1982 February;242(2):G85-8​

​USA Today August 26, 2023​

​J Med Food. 2016 Sep;19(9):836-43​

​J Med Food. 2010 Apr;13(2):399-405​

​J Med Food. 2010 Apr;13(2):399-405​

​ABC15 August 21, 2023​

​Molecular Cell Biology, 4th Edition, Section 22.3. 2000​

​Amino Acids 2018 Jan;50(1):29-38​

​Science April 7, 2022; 376(6589): 188-192​

​National Natural Science Foundation of China, Chinese Scholars and Cooperators Achieved Progress in Bioprocessing-inspired Fabrication​

​Phys.org April 8, 2022​

​RayPeat.com Gelatin Stress and Longevity​

​USA Today August 26, 2023​

​ABC15 August 21, 2023​

​Nutraingredients.com March 19, 2015​

​Charlotte’s Book, Collagen Supplements​

​Amino-collagen.com, Types of Collagen​

​Woundresearch.com, A Review of Collagen and Collagen-Based Wound Dressings​

​Paleo Leap, Collagen Versus Gelatin​

​Rodale’s Organic Life May 19, 2017​

​Consumer Wellness Center October 5, 2017​

​Bonebroth.news October 5, 2017​

​NIH. Environ Health Perspect. 2001 Oct; 109(10): 983–994​

Here's What Can Happen When You Take Apple Cider Vinegar

Start adding Apple Cider Vinegar (ACV) to your daily protocol, and here's what will probably happen:

• Your digestion will get better. On all levels. Bowel movements will be more consistent. Constipation and diarrhea will improve. Heartburn will go away.
• Blood sugar levels will improve. You'll have less dramatic blood sugar spikes, less insulin secretion, which translates into feeling better, having an easier time sticking to your diet, and fat loss.
• You'll have slightly more energy. Because ACV activates the AMPK pathway. Which basically helps your body create energy endogenously.

 

I'm gonna explain HOW to add ACV to your daily routine in a progression based way... but first...

 

A Little More Context

When I went through Nutritional Therapy school over 12 years ago, one of the first things we learned to improve digestion and manage blood sugar handling was to take apple cider vinegar. I remember thinking, “This is ridiculous. How can taking apple cider vinegar be so good for you? It’s just vinegar?!”

 

But sure enough, when I put it into practice, my acid reflux improved, my digestion got better, my bowel movements got better… and every single client I had implement the same protocols experienced the same exact benefits.

 

Recently I had a client and friend reach out:

“I have acid reflux. It just started out of nowhere. What do I do?”

 

I told this person:

“Eat clean today. And take ACV just before meals. Get back to me when you notice some changes.”

The next day, his reflux was gone.

Why Apple Cider Vinegar is Good

Vinegar increases stomach acidity. Your stomach is meant to be acidic. This helps it activate a protein digesting enzyme called pepsin. It also helps it disinfect and neutralize pathogens. If you have acid reflux, it’s usually an indication of too little stomach acid. With too little stomach acid, your digestive system “backs up” into the esophagus. ACV before meals helps you digest proteins better. Check out my previous post and podcast on ​How to Support Digestion.​

Vinegar reduces blood sugar spikes and insulin spikes. The acetic acid helps make muscles more receptive to glucose, uptaking glucose more efficiently, and pulling excess glucose from the bloodstream. This will minimize your blood sugar spike and get you back into a fat burning state relatively faster after a meal. ACV before meals helps with blood sugar regulation.

Vinegar activates the AMPK pathway helping to create energy. The AMPK pathway is sensitive to low energy and low calories. When activated, it prompts your cells to make energy endogenously (internally) through stored glycogen and/or fat stores. ACV in the morning and/or before workouts can help with energy creation.

 

Benefits to Your Health Journey

Because of these improvements in digestion and blood sugar handling:

• Vinegar helps with satiety. The stronger your digestion, the more nutrients you get out of your food and the more your body gets what it needs. Your body will naturally give you signals of being satisfied, making you less hungry less often, and less susceptible to snacking and deviating from your nutrition.
• Vinegar helps with nutrient sufficiency. The stronger your digestion, the more nutrients you get out of the food and the more you become nutrient sufficient over time. This is crucial for long-term health.
• Vinegar can help with fat loss. Less blood sugar spikes means less storage of energy into fat stores. Less blood sugar spikes also means less cravings and urges, as mentioned before.

 

Apple Cider Vinegar progression.

Get yourself some organic apple cider vinegar. It can be Bragg’s but it doesn't have to be. I specify organic because apples are on the EWG’s Dirty Dozen Pesticides in Produce.

Also, keep in mind, you don't have to be perfect with this. If you just committed to the first step below, it would be a huge win, and you could stop there.

1. Start with 2 tbsp first thing in the morning with a glass of water (or you can shoot it). This will prime your digestive system for the rest of the entire day. It will also get your body creating energy internally for the rest of the day. If you did nothing else and just did this, you’d see some great improvements.
2. If that's easy, next go to before meals. To take your ACV support to the next level, take 2 tbsp just before each main meal.
3. As a bonus, take some ACC before workouts. Taking ACV in a fasted state reinforces your body's ability to create energy on its own.
4. If you really want to be neurotic, take ACV before snacks. If you have the ability to have ACV on hand at all times, take 1 tbsp just before snacks.
5. Finally, if you’re not ACV’d out by the end of the day, a little ACV before bed can help with blood sugar regulation during sleep, which will translate into better sleep.

 

Commit to what works for you. Do it for a while. Then build on it and add to it if you want. But you don't have to do everything all at once.

 

Keep it Real.

 

Resources:

Apple cider vinegar attenuates lipid profile ​https://pubmed.ncbi.nlm.nih.gov/19630216/​

Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels ​https://pubmed.ncbi.nlm.nih.gov/19661687/​

Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal ​https://pubmed.ncbi.nlm.nih.gov/7796781/​

The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle ​https://pubmed.ncbi.nlm.nih.gov/25626409/​

Acetic acid activates hepatic AMPK and reduces hyperglycemia ​https://pubmed.ncbi.nlm.nih.gov/16630552/​

AMP-activated protein kinase plays a role in the control of food intake ​https://pubmed.ncbi.nlm.nih.gov/14742438/​

Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation ​https://pubs.acs.org/doi/abs/10.1021/jf900470c​

AMPK activation—protean potential for boosting healthspan ​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4039279/

I get this question A LOT. I got it during a recent talk and guess what... I WAS ABLE TO ANSWER IT LIKE A CHAMP. And now you can too. 

Cow's can't catch a break!

First there was the nutritional attack using saturated fat and cholesterol. Now they are drinking too much water?!

 

What Cows Actually Do

TODAY cows and bison and other ruminants do pretty much the same thing that they have ever since they’ve been on this planet. Even in conventional farming situations they are raised on pastures for most of their lives:

• They move across the pasture, eating natural vegetation, transforming the vegetation into their flesh for food for omnivores and carnivores
• All the while adding back water, nutrients, and microbes back to the soil, fertilizing and rebuilding the soil.
• Most of their water comes from the water that naturally falls on the land. most ot their water comes from the vegetation they eat - just like it always has!

 

False Numbers

The numbers typically quoted FOR THE water consumption for cattle and beef are almost always exaggerated. 

The water amounts typically quoted are the estimated total amount of water consumed by the cattle over a lifetime.  

What you don't hear is that the majority of the water cows consume is water that would be there anyways, that falls on the land naturally through precipitation, absorbed by vegetation, without irrigation. Just like it always has!

A small % of the water is from what we would consider to be precious water resources and IRRIGATED water.

Cattle Water Consumption

• 95% of cow water consumption is green water!
• Less than 5% of water consumption by cows is blue water. 

 

Cattle Advantages

• Cattle occupy land in it’s pristine shape, the land does not have to be modified… In fact they occupy land that isn't fit for crops
• Cattle rebuild the soil.
• An estimated 30% of the water they consume is put back into the environment.
• Pound for pound, beef is one of the most nutritious foods you can consume. 

Crop Disadvantages

The way most crops are farmed, they are NOT rebuilding the soil… in fact they do the opposite. Through repetitive farming, most crops create hard impacted dirt, which does not hold water and contributes to runoff. 

In a lot of situations, YOU HAVE TO MANIPULATE THE LAND to make it fit for crops. make it flatter. which can contribute to runoff and soil depletion. 

Plants typically require massive amounts of fertilizer, glyphosophate, insecticides, and herbicides.

Nutritionally, there is no comparison! Pound for pound beef beats any crop there is in protein, vitamins, minerals… except carbohydrates!

NOW this isn’t an argument against crops! It’s an argument FOR beef! It’s an argument in defense of beef!

I truly believe there’s a push for you to NOT eat meat because makes you strong.

If you want to be strong, clear minded, vibrant, and resilient, EAT MEAT. As you’re doing it know that it isn’t just good for you, it’s good for all those around you and it’s good for the planet.

Let me know what you think of this information!

• "Buy me a coffee ;)" https://buymeacoffee.com/paulctijerina
• To support yourself and your health join my 21 Steps Masterclass https://bit.ly/SHT-21-Steps
• Get in touch with me through my linktree at https://linktree.com/paulctijerina or just shoot me an email at [email protected]

Recently, I received a question at a seminar:

 

"What is the best meat to consume on an animal-based diet?"

 

In other words, what is the best meat to consume overall?

 

 

To answer this question, I've created this short video.

 

 

Before diving into specifics, let's focus on the primary principle: eating real food and prioritizing animal foods in a way that suits your long-term dietary needs.

 

1. Initially, you can start with the meats you enjoy and that work well for you.

2. Once you've embraced animal foods fully, it's advisable to gravitate towards the best choices.

 

 

Monogastric Animals  

When it comes to animals with one stomach (known as monogastric animals), such as pigs, chickens, fish, and even humans, it's crucial to prioritize quality. Their simple digestive systems tend to retain the substances, including toxins, from the food they consume. Therefore, investing in high-quality pork, chicken, and fish is essential whenever possible.

 

 

Ruminant Animals  

On the other hand, ruminant animals, like cows and bison, have a multi-chambered digestive system that transforms plant matter into nutrient-rich flesh. This process results in essential amino acids, vitamins (such as B12 and iron), and minerals.

 

Ruminant meats also tend to have a more favorable fatty acid composition, with a better balance of omega-6 to omega-3 ratios. Additionally, ruminant animals detoxify plant toxins and environmental toxins, making their meat healthier overall.

 

Ruminant animals have a lower environmental footprint compared to monogastric animals. They graze on natural vegetation, require less water, and contribute to soil health through rotational grazing practices. Incorporating meats from ruminant animals into your diet can support regenerative farming systems, which aim to restore soil health and promote biodiversity. By making sustainable choices, you contribute to ecologically conscious food production.

 

 

Ancestral Wisdom

 

It is also worth noting that indigenous cultures historically thrived on diets that included a significant amount of herbivore and ruminant meat. These traditional diets have been associated with good health, robust physiques, and the absence of chronic diseases. By including these types of meats in your carnivore diet, you align with the dietary patterns that humans have followed for thousands of years.

 

 

Summary - Eat Meat.  

In summary, when it comes to the best meat to consume, animal foods in general are recommended as real food should be the priority. As you optimize your choices, beef, bison, and other ruminant meats are ideal and should comprise the majority of your meat consumption. Pork, chicken, eggs, fish, and seafood can make up a smaller part of your diet.

Caloric Compensation The more you exercise, the more you unconsciously and consciously compensate by being less active. (exercising more does not burn more calories)   The more you exercise, the more you unconsciously and consciously compensate by eating more. (exercising more does not burn more calories)       Constrained Energy Expenditure The more you train, the more you might be pulling away energy and resouces for other vital functions.   1 hour of power is enough! Plus being active all the time.     PRO TIP! It's NOT the more you do, it's the WHAT you do and HOW you do it!     Start to look at "cardio" and aerobic exercise as opportunities for fat-for-fuel training!   This episode gives you all the details!     To support me:

• get on my newsletter https://superhumantransformation.com
• check out all my links where you can connect with me on social media, schedule some time with me, and even buy me a coffee https://linktr.ee/paulctijerina

YO! This is a great interview with Bobby Baum of Baum Therapy out of Reno.      In my travels as I share my message of health, NOW from an off grid, over-landing, and boondocking perspective I call Operation Rewild, I had a chance to do some talks with BLM Fire up in Reno, and also connect with some other health professionals.     Bobby Baum is a sports massage therapist among many other things, and he shares his insights and tips for living a better, pain free life.   Thank you so much for listening! if you haven’t already, there’s a TON of great episodes, I’d start all the way at the beginning!     If you find this information useful, feel free to support me in whatever way feels right! Just following is enough, and sharing is even better! You can take a moment to leave a review because they really do help!     To take your support even further:   ☕️ to support me https://buymeacoffee.com/paulctijerina   👊🏽 to support yourself and your health while supporting me, the BEST and most efficient way to dial in your nutrition, sleep, fitness, mindfulness, and simplifying life is my 21 Steps Masterclass, which includes recipes, meal plans, workouts, live calls, and more https://bit.ly/SHT-21-Steps   ⏱ to schedule some time with me, or to apply for health coaching, visit my link tree https://linktree.com/paulctijerina     Big takeaways from this discussion:

• Pay attention to the things that inspire you and make you feel good. This could be a clue into what you could do as one of your passions! Bobby Baum started young watching his chiropractic mother work on and heal others. This planted a seed for him to want to do the same.
• Always evolve, don’t stay stagnant. Bobby is always seeking uncomfortableness to push his boundaries of learning and experience.
• Icing can be useful, in moderation.
• Seek mentors. Don’t be afraid to say you don’t know and have a network you can refer people to.
• Be a bridge to others. Be a bridge for the people you care about and work with to find the support they need.
• Keep moving. All day every day.
• Break up stagnant positions. Take breaks throughout the day. Set alarms! 
• Pay attention to how your body is stacking. Check-in with yourself from time to time.
• Exaggerate big chest and supinating palms. As often as you can remember.
• PVC pipe shoulder pass throughs are great.
• Psoas muscle. Learn to work it!
• Find good examples of  movement that you can "xerox."

This is just ONE of the reasons I love my online community. We get to have LIVE chats with each other pretty regularly!

 

In this LIVE chat we talk sleep, protein, Bitcoin, and more ;)

 

When you have time, watch this recording of one of our recent live chats. I'm also providing you with some resources that we mention below. Wanna get in on this community or at least check it out? I'd love to see you in there! Use this link for a 14-day free trial.

  Below, find some of our conversation's highlights 👇🏼 00:19 Christina's question about sleep...

Get early morning light! First thing! Probably the most powerful thing you can do. Here's Huberman's episode on morning routine.

Cathy recommends cold tart cherry juice before bed. Got it from Stacy Sims' book Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond

Lisa's husband Jesse recommends Dudley Evenson Meditations.

• Get the audio here on Amazon.
• Here's a Dudley Evenson sleep playlist on YouTube.

 

12:07 Jesse's protein testimonial.

FYI, protein and muscle is where it's at!

 

18:25 Here's where I talk about Satoshis for engagement.

• What is a Satoshi?
• Buy Bitcoin here https://www.swanbitcoin.com/paulctijerina/, my recommended place.
• This is the app you'll want to get for me to send you Satoshis https://www.walletofsatoshi.com/

 

21:01 Here's where I talk about that Bosnia prepper article.

• Read this article! "How I survived a year of SHTF in 90s Bosnia."
• I think i have knowledge now to smell trouble, you know when everybody is saying that everything is going to be fine you somehow know that is everything going to fall apart.

 

26:39 Operation Rewild!

https://www.operationrewild.com/

 

Work on the most important things! Eat real food. Prep for 14 days shelter in place. Buy weapons and ammo. Put some money in Bitcoin! part or most of savings in BITCOIN!

https://www.swanbitcoin.com/paulctijerina/

Learn a skill! Skills are valuable. Build a community! We got one here, and find a local one as well.

 

Things to buy that you can trade:

• pocket knives
• lighters
• batteries
• flints
• alcohol very good
• hygiene stuff
• coffee
• cigarettes

Now is the time! Focus on your health, animal based nutrition, ancestral health, and simplified living. I CAN HELP YOU, IT'S WHAT I DO.

 

THANK YOU FOR YOU!

💲 CONSIDER BITCOIN!!! If you don't understand it, take the time to understand it. I recommend this book The Bitcoin Standard.

• Use my referral link to buy Bitcoin here https://www.swanbitcoin.com/paulctijerina/.
• I have a talk on May 6th Bitcoin 101. Let me know if you'd like to attend by replying to this email.

☕️ Buy me a coffee and support the mission Operation Rewild.

🔗 connect with me and/or support me beyond what you already do here https://linktree.com/paulctijerina

Reject the Reset! I put this video together with a lot of love, because I care about you!

👉 Here's the video interview between Mercola and Jones (you may have to enter your email)

👉 Here is the interview on Apple Podcast

 

Now is the time! To focus on your health, animal based nutrition, ancestral health, and simplified living. If you need help, IT'S WHAT I DO. Schedule some time with me here https://calendly.com/paulctijerina

 

🔗 Connect with me and/or support me beyond what you already do here https://linktree.com/paulctijerina 

 

I was honored to be interviewed by Angie Peacock (of Medicating Normal documentary, and also one of our other LIVE recorded calls). Please take a moment to check out this conversation! Lots of great gems!

 

There is Hope! 

With health, anything is possible. EVERYTHING IS POSSIBLE.

100% of the time, when you improve your health, you improve how you feel.

 

Challenges and Trauma as Allies. 

Look at your challenges and trauma as allies in your journey.

They can be the catalyst for positive health changes, they give you skepticism, and they make you ask questions.

 

How to Make Health Change.

1. Vision for self and health. Connect with a vision for yourself and health. What changes do you want to experience? What is possible? 
2. List out the options. What are the things that you could work on to move in that direction? What are the things you know you need to work on? 
3. Start simple. Then start with just 1 thing. Something simple. That you can do most days if not every day.

 

Here’s the Good News:

You WILL experience changes. Look for them to show up. Then you know you’re on the right track.  

Once you start to notice the results, for most of these health habits, they may be subtle, but they are CUMULATIVE OVER TIME.

 

Consistency is Key.

PR TIP: Focus on your current habits, not your current results. 

Small habits over time add up to big changes. 

PR TIP: You get what you do consistently. 

 

Avoid Perfectionist Mindset! 

Avoid thinking you have to go to extremes, or go “all or nothing.”

Keep it simple and doable. 

 

Simple Things to do with Nutrition

• Learn how to read labels. 
• Embrace animal foods and protein. Protein is the most satiating of all the macro nutrients, and the most nutritious. 
• Get your first meal of the day spot on! That will give you momentum.

 

Simple Things you can do with Fitness

1. Start with a walk in the morning. Habit stack it with getting some natural light and fresh air. This is GREAT for some "own mind time."
2. Add a walk in the evening when you’re ready. 
3. Add movement breaks throughout the day.  

 

Simple things you can do for Sleep

• Get early morning natural light into your eyes, without sunglasses. 
• Get brightness throughout the day. 
• Minimize your exposure to brightness at night.

 

How to focus on brain health:

• Exercise! Walks are powerful.  
• Train your body to be metabolically flexible and use fat for fuel. Do this by
  1. eating real food
  2. keeping carbohydrates relatively smaller compared to other things 
  3. allowing natural space between your meals with no snacking. 
• Get natural light every day = great for mitochondria. 
• Prioritize your sleep. 
• Take a quality creatine monohydrate. 
  1. Buy this creatine, https://amzn.to/3LJ1ehB. 
  2. Here’s a great article on creatine https://chrismasterjohnphd.com/tools/2017/12/20/consuming-creatine-in-foods-and-supplements
• Get choline! Eat animal foods and egg yolks. 
• Minimize TV. DO build social connections and play games.

 

Why work with a coach?

• A good coach can be a shortcut to health. 
• A good coach supports you. 
• A good coach helps you hold yourself accountable.

 

How to find a good coach:

• It has to feel right. 
• It has to make sense. 
• The coach has to seem to care. 
• A good coach gives you autonomy and doesn’t just tell you what to do.

What is meditation? ✅ Meditation is awareness. It's practicing awareness.   ❌ Meditation is NOT about emptying the mind, or not thinking, or concentrating really hard.   ❌ You don't have to block out thoughts or create a special state of mind or be peaceful or calm.    How to meditate. ⦿ Find a spot that feels good and where you're relatively undistracted. ⦿ Determine how much time you want to sit. ⦿ Choose something to be aware of. Use current moment sensory experiences such as listening to sounds, feeling the body, or focusing on the breath. ⦿ Sit comfortably, but calm and assertive. ⦿ I recommend keeping your eyes open. ⦿ Start your timer. ⦿ Be aware of sounds by listening. ⦿ Notice yourself thinking. ⦿ Come back and listen. ⦿ Do this over and over.   Why meditate? • There are a TON of benefits that come from meditating regularly:  • Physical - destress, reduce aging, boost immune system   • Mental - calm mind, improve focus, productivity   • Emotional - intuition, creativity  • Which all lead to overall wellbeing and happiness    When to meditate?   • Mornings are ideal.   • Habit stack AFTER something you already do or   • BEFORE something you want to reward yourself with.    Where? • Anywhere conducive to some quiet time.  • Edge of bed.  • Patio.   • Dining room table.   • In your vehicle.    How long?  • Starting out 3 to 5 minutes.     To support me:

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