Wellness Plus+

Healthy Lifestyle Regimens

Carnivore/Ketovore Diet | Intermittent Fasting | Nutritional Ketosis | Autophagy

Your health is partly determined by what you store in your body as a result of your diet. The good (e.g., protein, healthy fats, whole foods) and the bad (e.g., sugar, fructose, refined carbohydrates, high glycemic foods, starchy foods, processed foods, sweetened dairy products, vegetable oils, plant toxins and antinutrients in fruits, vegetables, and seeds; grains, beans, nuts).

The body makes energy from two fuel sources: ketones from fat and glucose from carbohydrates. We are born in a state of ketosis (fat burning) but shift to glucose metabolism (sugar burning) through diet and become carb dependent [by default]. Following a ketogenic diet trains the body to become fat adapted and metabolically flexible, which means it burns more fat.

Improve your metabolic health for the rest of your life. You will look younger, feel better, and shed visceral fat if you adhere to healthy dietary and lifestyle practices. You will improve your brain health, aka mental health. You can also wean yourself off medications. Sleep well. Fast overnight. Eat healthily. Gain muscle mass through dietary protein and resistance exercise.

Eating sugary and high-carb foods, living a sedentary lifestyle, and/or having inactive muscles will lead to poor metabolism.

Avoid eating refined carbohydrates and fatty foods at the same meal, snacking between meals, and being under-muscled.

Find out your numbers: Waist index (not BMI), HbA1c, HOMA-IR, Triglycerides/HDL-c ratio, OxLDL (not LDL), CAC score, etc.

Please consult your GP before making major changes to your diet and/or lifestyle, especially if you have medical conditions.

Prevention Is Better Than Cure

Focus on Keto Macros or Go Carnivore | Prevent Blood Sugar and Insulin Spikes

GPs (medical doctors) prescribe medications to treat the symptoms of dietary diseases but do not address the root causes.

Eating sugary snacks and processed foods can lead to abdominal obesity, type 2 diabetes, heart disease, and/or dementia.

These mentors educate their viewers on how to improve their health and quality of life through proper diet and nutrition.

YouTube: Sten Ekberg, Ken Berry, Jason Fung, Ben Bikman, Robert Cywes, Shawn Baker, Stephen Phinney, Eric Westman, Georgia Ede, Paul Mason, Dominic D'Agostino, Gabrielle Lyon, Robert Lustig, Anthony Chaffee, Mindy Pelz, Becky Gillaspy.

Radiant health requires harmonious thoughts. Practise "The Seven-Day Mental Diet: How to Change Your Life in a Week".

Set goals. Plan for success. Take consistent action. Focus on the process, step by step. Where attention goes, energy flows.

Make sure to transition to a well-formulated, low-carbohydrate, high-fat, keto diet or carnivore diet over a 6-8 week period.

Fasting & Eating Windows (Hours): 14/10 (eat three meals a day), 16/8, 18/6, or 20/4 (eat two meals a day), or 23/1 (OMAD).

Enjoy eating grass-fed beef, pasture-raised eggs, wild salmon, [mackerel, sardines, liver], cheese, ghee, butter, and sea salt.

If you get leg cramps (e.g., muscle cramps) during the night (disturbing your sleep) or after exercise, you may want to consider the following: Check your level of hydration and electrolytes. Drinking plain water to rehydrate can throw off your electrolyte and fluid balances. Try to drink still, natural spring [mineral] water, and add fluid-balancing electrolytes. Eating more whole foods containing essential minerals, e.g., sodium, magnesium, potassium, and calcium, will help your body perform its natural functions. It is much better to get your nutrients from whole foods and to prioritise nutrient-dense, animal-based foods. Sometimes diet isn’t enough, and supplementation is necessary to remedy mineral deficiencies. If you get delayed onset muscle soreness (DOMS) after a workout, apply transdermal magnesium directly to the area of discomfort. Topical magnesium applied to the skin can be absorbed directly into your cells, bypassing the digestive system. Alternatively, you may like to try out magnesium taurate (muscles), magnesium L-threonate (brain), and/or magnesium glycinate (sleep).

Test Actiph water. I take Viridian Sports Electrolyte Fix and Natural Stacks MagTech and PrizMag magnesium supplements.

Holistic Self-Care Practices

Sleep | Cold Water Immersion | Walking | Earthing | Resistance Training (HIRT)

Maintain healthy sleeping habits. Take cold baths. Get sunlight exposure. Walk after meals. Lift weights. Be physically active.

A Growth Mindset | A Can-Do Attitude | A Cheerful Mood | An Optimistic Outlook

Commit to lifelong learning. Your attitude, mood, and outlook influence your level of success, rewards, and happiness in life.

Affirmations (Positive Statements) and/or Afformations (Empowering Questions)

Your personal reality is co-created by the persistent, heartfelt thoughts and words you impress on your subconscious mind.

Prayer | Forgiveness, Gratitude, and Love | Meditation | Mindfulness | EFT Tapping

Meditate. Read books by Florence Scovel-Shinn. Try emotional freedom technique tapping. Read poems by Jalaluddin Rumi.