Wellness Plus+

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".


Diet and Lifestyle

Lifestyle Medicine for Longevity

Your health is partly determined by what you store in your body as a result of your diet. The good: protein and healthy fats from whole foods; the bad: sugars, fructose, lactose, refined carbohydrates, high glycaemic index (GI) foods, starchy 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.

Please make sure to consult your doctor before making any changes to your diet and lifestyle if you have health conditions.


Prevention Is Better Than Cure

Control Blood Sugar (Glucose) Levels | Maintain a Low Insulin to Glucagon Ratio

The carbohydrates in food impact your blood sugar levels. Net carbs equal total grams of carbs minus total grams of fibre.

Omit these foods from your diet: bread, cereals, potatoes, chips, pasta, rice, lunch meats, seed oils, and vegetable spreads.

A diet of sugar, sweeteners, baked goods, hybrid fruits, fruit juices, fruit smoothies, and milkshakes is a recipe for ill health.

Eating highly processed foods, living a sedentary lifestyle, and having inactive muscles lead to unhealthy body composition.


Metabolic & Mental Health

Mainstream Medicine vs. Nutritional Therapy

Carbohydrates, protein, and fat have vastly different effects on blood sugar, insulin, satiety, metabolism, and brain health.

Many people have an addiction to carbohydrates. Over time, it can lead to abdominal obesity, hypertension, and diabetes.

GPs follow dogma-based medicine, not evidence-based nutrition, so they medicate patients and mitigate dietary diseases.

MDs follow protocol and prescribe medications to treat the symptoms of diet-related diseases but ignore the root causes.

Ketogenic regimens help people lose weight and reverse prediabetes, type 2 diabetes, NAFLD, and other chronic diseases.

Check your waist index rather than your BMI. Know your numbers, such as HbA1c, HOMA-IR, triglycerides, HDL-C, TG/HDL ratio, sdLDL-C and OxLDL instead of LDL-C, hsCRP, 3D CAC score, Kraft Insulin Assay. Seek medical advice from a specialist.


Human Nutrition (Biochemistry & Physiology)

Eat Real Food: Beef, Eggs, Wild Salmon, Mackerel, Sardines, Chicken, Turkey, etc.

Dairy: Butter, Ghee, Parmigiano Reggiano, Feta, Goat & Sheep Milk Yoghurt, Kefir.

At mealtimes, try to eat animal protein and fat, not starchy and sugary foods. Eat to satiety. Avoid snacking between meals.

Always buy fresh, locally sourced meats. Avoid buying foods with added ingredients, e.g., sugar, vegetable oils, sauces, etc.

Support regenerative, not extractive agriculture. Regenetarians who eat a carnivorous diet optimise their dietary nutrition.

Grass-fed meat is nutritionally superior and has a healthier omega-3 to omega-6 fatty acid ratio than grain-fed alternatives.

It is the toxic additives in processed meats (chemical-laden foods), not red meat in general, that are harmful to your health.

Unprocessed fatty red meat, such as grass-fed beef, is beneficial for your health. Ignore the anti-meat rhetoric in the media. Corporations increase profits by sponsoring KOLs to sway people to eat frankenfoods and take medications as a way of life.


Healthy Lifestyle Regimens

Carnivore Diet (Ketovore) | Intermittent Fasting | Nutritional Ketosis | Autophagy

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

Transition to an ultra low-carb (fewer than 20 total grams per day), moderate-protein, high-fat diet over a 4-6 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 high-satiety foods such as grass-fed beef, chicken, turkey, wild salmon, mackerel, sardines, and pastured eggs.


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 outer world is co-created by, and a reflection of, the heartfelt thoughts, words, and imaginings you habitually dwell on.


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.