High energy levels throughout the day, a sharp mind, the excellent physical state of your body are so crucial if you want to succeed in your entrepreneurship journey. How do you feel about it? On scale 1 to 10, how would you score your mind and your body today?
There are so many books, products, programs and apps about how to live healthier, lose weight, improve your energy levels but it seems still is not enough. We see more and more people struggle with different deceases.
Look, in the United States alone, two-thirds of the people are overweight, 25 million suffer from diabetes and half of the population is on some type of prescription drug for health problems. The average American man has a body mass index (BMI) just underneath what the medical community considers obese, with additional research suggesting that less than three percent of Americans qualify as living a healthy lifestyle.
Worldwide according to test results we see that 95% of the population already is in a precondition or already has some health issues. Heart and cardiovascular disease, cancers, and diabetes are the top causes of death worldwide and all of them can be prevented with knowledge first, some habit changes second and proper diet.
So, it is clear that to live a quality life on the best we need to educate ourselves on how to have a healthy body and mind.
My studies started with a number of books and experiments with physical activities when I realized I’m also in danger zone with my high blood pressure. I started to follow a health concept by Dr. Paul Clayton, clinical pharmacologist and pharmaco-nutritionist. A former Chair of the Forum on Food & Health (UK), and Senior Scientific Advisor to the UK government’s Committee on the Safety of Medicines, he is currently a Fellow of the Institute of Food, Brain & Behaviour (Oxford). He works with leading doctors and clinical scientists at centers of clinical expertise in many countries, designing and supervising pre-clinical and clinical trials of pharmaco-nutritional interventions. Dr. Clayton’s books and e-books include Health Defence, After Atkins, Natural Defences, Out of the Fire and Let Your Food be Your Pharmaco-nutrition. Learn more about Dr. Paul Clayton here: https://paulclayton.eu
Recently I found similar ideas has shared also Tony Robbins in his blog. Tony Robbins is an entrepreneur, best-selling author, philanthropist and the nation’s #1 Life and Business Strategist. A recognized authority on the psychology of leadership, negotiations, and organizational turnaround, he has served as an advisor to leaders around the world for more than 38 years. The author of five internationally bestselling books, including the recent New York Times #1 best-seller MONEY: MASTER THE GAME, Mr. Robbins has empowered more than 50 million people from 100 countries through his audio, video, and life training programs. He created the #1 personal and professional development program of all time, and more than 4 million people have attended his live seminars. Learn more about Tony Robbins here: https://www.tonyrobbins.com
Both are talking about principles that should be incorporated into the daily regime, that can lift up energy levels, bring back the joy in life and improved physical and mental health. These principles are more than another healthy diet and exercise plan. By incorporating those principles you are holding yourself to a higher standard. You will discover and learn new habits, new sense of purpose in life, joy and new possibilities. Further, I will share those principles I learned from Tony Robbins and Dr.Paul Clayton.
15 principles to ensure a healthy mind and body
Principle 1 – Vital breathing and lymphasizing
Oxygen is picked up by the hemoglobin in the blood and distributed to all of the body’s trillions of cells, where it is then used to fuel the cells and release energy (ATP). In addition, the body is largely composed of the element oxygen. This is why the optimal oxygenation of your cells through proper nutrition, fluid intake, exercise and stress management is a crucial step in how to have a healthy body and create a vital life.
One of the best ways to help oxygenate your body is to learn how to breathe correctly. Every day, take 10 Power Breaths 3 times a day in the ratio 1-4-2 (i.e., inhale for 8 seconds, hold for 32 seconds and exhale for 16 seconds).
Your lymphatic system is a network of tissues and organs that is responsible for cleansing and nourishing your body. But unlike your cardiovascular system, your lymphatic system has no circulatory pump of its own, so it depends on physical exercise and movement to propel lymph fluids throughout your body.
Lymphasizing is all about stimulating and improving your lymphatic circulation. Research shows that exercise that involves opposing gravity does the most for your lymphatic system, resulting in a healthy mind and body. This is why 20-30 minutes of rebounding, or bouncing, preferably on a “rebounder,” will help provide the ideal conditions for cleansing your cells.
Rebounding has innumerable benefits, which include providing the stimulus for a free-flowing lymphatic drainage system, which helps rid your body of toxins, cancer cells, wastes, trapped protein, bacteria, viruses and other waste the cells cast off.
Given the role lymphasizing plays in developing a healthy mind and body, it’s no wonder that breathwork is a pivotal concept not only in physiology but also in numerous spiritual traditions that recognize the mind-body connection. The process of harmonizing the mind, body, and heart through physiological techniques is also at the heart of Tony’s philosophy on a state; you can use physical exercise to nurture a beautiful, peaceful state, no matter what your current state is. As Tony Robbins says, motion creates emotion.
Principle 2 – Water and live foods
Water is an essential and major component of all living matter. It is the largest single component of the body: Our brains are 76% water, our lungs are 90% water, our blood is 84% water and blood plasma is 98% water. No healthy diet and exercise plan can succeed without adequate water intake. Critical bodily functions such as digestion, circulation, and excretion cannot occur without it. It carries nutrients, plays a crucial role in maintaining temperature and serves as a building material for growth and repair of the body.
Every day, drink half of your body weight in ounces. Also, strive for at least 70% of your diet to consist of water-rich foods. This will allow your body to cleanse itself. You will find that something like drinking enough water is actually a central component in learning how to have a healthy mind and body.
Principle 3 – Essential oils
Given the rise and fall of various diet fads over the years, it is no wonder that many people mistakenly believe that cutting essential oils (fats) out of their diet is necessary to lose weight. However, completely eliminating fat from your diet does not nurture a healthy mind and body; it is actually one of the worst things you can do. The truth is that fats are very important to our diets and overall health. Every cell in your body requires essential fatty acids to function, particularly your brain, which is made up of 60% fat. The secret to a healthy mind and body is to know which fats are healthy and which fats are damaging.
These good fats consist of the essential fatty acids: Omega-3 and Omega-6. Your body must consume these fats to survive. Without them, the lipid membrane around your cells starts to break down. More to it it is crucial that fatty acids are balanced so it is important to know your fatty acids level in your body. Learn here – How much Omega-3 do people need per day.
TO SUPPLEMENT YOUR DIET WITH THE ESSENTIAL FATTY ACIDS, TRY THE FOLLOWING OPTIONS:
1. Consume foods that contain unprocessed fats in their natural state: nuts such as almonds, hazelnuts, pumpkin and sunflower seeds, oils such as flaxseed, olive oil, fish oil and avocado
2. Test yourself to measure the status of your Omega-6 and Omega-3 fatty acid intake. Learn more here
3. Start using ZinZino Balance Oil: 0,15 ml per kilo body weight. Adjust serving size based on body weight. Adults with body weight 50 kg: 7,5 ml daily. Adults with body weight 80 kg: 12 ml daily
4. After 120 days test yourself again
Principle 4 – Alkalinity — Go green!
Balanced body chemistry and maintaining a proper ratio between acid and alkaline foods in your diet are of vital importance to maintaining your health. Too much acidity in the body’s tissues is the cause of many types of health challenges ranging from lethargy and fatigue to obesity, and ultimately too much bigger health issues and disease.
One of the highest priorities for your body is to make sure that the alkalinity remains at a level supporting cellular life.
TO HELP PROMOTE AN ALKALINE STATE TO SUPPORT CELLULAR LIFE THAT RESULTS IN A HEALTHY MIND AND BODY, FOLLOW THESE RULES:
1. Consume 70-80% foods that are alkaline-forming and life-giving (green vegetables, almonds, avocados, lemons, limes, etc.)
2. Avoid acid-forming foods that are not “live,” such as animal meats, dairy products, refined white foods, sugars, caffeine, etc.
3. Supplement your diet with vitamins such as ZinZino X-tend and Zinobiotic
4. Keep it easy: Add fresh lemon to your water daily!
Principle 5 – Aerobic energy!
The term “aerobic” means “with oxygen,” and refers to moderate exercise sustained over a period of time. Your aerobic system gives you your endurance, and it encompasses the heart, lungs, blood vessels and aerobic muscles. If you condition your metabolism to operate aerobically and supply it with proper diet and exercise, you burn fat as your primary fuel.
While exercise is a vital part of your weight loss efforts, it is important to understand that the benefits of exercise impact your mind and emotions as well. In one study on sedentary adults with major depression, the participants were split into four groups. The first group exercised under supervision, the second exercised without supervision, the third took antidepressant drugs without exercising and the fourth took a placebo medication without exercising. The results were revealing: Patients in the exercise and antidepressant groups enjoyed higher rates of remission than participants in the placebo group. The study concluded that exercise therapy is generally as beneficial as antidepressant therapy for major depression and is clearly vital in learning how to have a healthy body.
FOLLOW THESE GUIDELINES FOR AEROBIC EXERCISE:
1. Build your base by doing 30 minutes of quality exercise 3-5 times per week (walk, run, swim, bike, take a high-intensity interval training (HIIT) or spinning class, etc.)
2. Understand your ideal aerobic training heart rate: 180 minus your age
3. Create a training plan: Once you have a base established, craft a regimen that will take your health to the next level
4. Make it fun: Add elements to your routine (music, friends, a change of environment, a compelling race, etc.) to motivate you to follow through
Principle 6 – Maximum nourishment
TO ACHIEVE MAXIMUM NOURISHMENT, FOLLOW THESE GUIDELINES:
1. Adhere to the previously stated rules of healthy eating (water-based foods, alkaline foods, and essential oils)
2. Drink water before or after your meals, not during
3. Properly combine your foods (eat fruit only on an empty stomach; do not eat carbs and proteins together; eat green vegetables/salad with proteins or with carbs; do not combine fats with proteins)
4. Eat-in a relaxed state
5. Eat comfortable amounts of food (eat less so you can live longer to eat more!)
6. Eat organic (foods free of pesticides, antibiotics, growth hormones)
7. Watch the “Flash Flood Sugar Effect”
8. Keep your Glycemic Index below 55
9. Create your Ideal Food Pyramid: 70% of your diet must be live foods, 10% plant-based proteins or quality fish, 10% carbohydrates and 10% quality oils
10. Use Supplements
11. Create the base: Use Balance Oil daily and create a balanced foundation
12. Challenge and grow: Complete a periodic cleanse of your internal organs and body
13. Celebrate and reward: Supplement for specific conditions and maximize your results
Principle 7 – Structural alignment and maximum strength
The human body was designed for motion, yet few of us actually use the full range of movement. This gift – the power of structural alignment and maximum strength – is designed to take charge of the motion-powered musculoskeletal system, one of the primary foundations and frameworks for human health and the systems that support it.
Dr. Paul Clayton in his book describes a mid-Victorian civilization that was one of the most healthier civilizations ever lived. Their core element was a lot of physical activity on the fresh air and mid-Victorian diet.
START FOCUSING ON THE FOLLOWING:
1. Move! Avoid living in a box: Take the stairs, stay active and move as many muscles in your body as you can daily! Remember, a healthy mind and body are connected.
2. Implement an effective regimen of stretches and exercises that are balanced through bilateral symmetry and working opposing muscle groups.
3. 30 min a day sweating not for stress or fear but physical activity
Principle 8 – A directed mind and heart
For thousands of years, alternative forms of medicine have focused on a natural, internal ability of the body to raise its resistance, fight disease and create health. One of the most potent biological mechanisms that promote this type of health and healing is found directly in the mind. If utilized and directed effectively, our thoughts, emotions, and mindset can be one of the most potent allies toward mitigating disease and manifesting energy and vitality.
FOR A HEALTHY MIND AND BODY, MAKE A CONCERTED EFFORT TO PRACTICE THESE PRINCIPLES:
1. Stand guard at the door of your mind: Condition empowering emotions such as gratitude, courage, faith, determination, compassion, and love. Break your pattern and avoid emotions that create stress.
2. Utilize the healing power of the heart: Three times a day, stop what you are doing and shift your focus (mind, breath, emotion) to the area around your heart.
3. Flood yourself with positive memories and future visions 10 minutes a day
Principle 9 – Eliminate or reduce processed fats
The major kinds of fats in the foods we eat are saturated, polyunsaturated, monounsaturated and trans fatty acids. We have a study in Europe that shows how much Ultraprocessed foods are in household purchases. It is growing each year.
A nation-wide analysis of U.S. grocery purchases reveals that highly processed foods make up more than 60 percent of the calories in the food we buy, and these items tend to have more fat, sugar, and salt than less-processed foods.
On average, Americans consume 35-40% of our total calories in fat. The dangers of bad fats (or processed fats) include poor circulation (leading to high blood pressure), poor elimination, excess congestion and toxicity in the body. In addition, the body is not able to perform the functions that good fats (or unprocessed fats) provide.
This is why it is critical to:
- Eliminate or dramatically reduce your consumption of processed fats, trans fats, and hydrogenated fats
- Keep your total daily fat intake below 25% (i.e., fewer than 25% of the calories you ingest must be fat, ideally less)
Principle 10 – Eliminate or reduce animal flesh
Countless studies and innumerable amounts of research have shown a direct relationship between an animal-based diet and such chronic illnesses as heart disease, diabetes, and cancer. Even small amounts of animal-based foods can cause adverse effects. Focus on:
- Eliminating or dramatically reducing your consumption of animal flesh
- Total protein intake must be 5-6% per day and must come from plant-based sources, which are more efficient and have more antioxidants, fiber, and minerals
- If you still decide you must consume animal flesh, follow the rules: eat it once a day, combine it with green vegetables/salad, eat it in the middle of the day and choose a source that is free-range, antibiotic-free and organic.
Principle 11 – Eliminate or reduce dairy products
Recent studies have shown that dairy has a significant correlation with osteoporosis, kidney problems and even certain forms of cancer. In one of the most prominent and comprehensive nutritional studies to date, The China Study, lead researcher Dr. T. Colin Campbell and his team found that cancer was consistently promoted by casein, which makes up 87% of cow’s milk protein. Additionally, women who eat diets rich in animal foods excrete more calcium in their urine, providing a negative calcium balance. This is why it is advised to:
- Eliminate or dramatically reduce your consumption of dairy products
- Ensure that your daily calcium intake is about 400 milligrams per day and comes from plant-based sources that are calcium-rich
- Try other alternatives (in moderation) such as rice milk, soy milk or almond milk when you desire the texture or taste
As you would with any strategy to eliminate or reduce food consumption, you must be mindful of how dairy lurks in a variety of foods. While you’re shopping for groceries, study the labels for phrases like caseinate or lactate solids, which indicate the presence of dairy in a product. Be aware that certain types of dairy products can also be found in less obvious items like powdered guacamole mix.
Principle 12 – Eliminate or reduce acid addictions
A diet that promotes over-acidification of the blood and tissues creates a terrain that is conducive to the growth of viruses, bacteria, yeast, and fungus – the great decomposers of cells and tissues in the human body.
To reduce and eliminate acid you need a diet consisting of live alkaline foods: dark green and yellow vegetables, soybeans, sprouted nuts, seeds, grains, and essential fatty acids. This diet lowers the over-acidification of the blood and tissues with its abundance of bases and alkaline salts.
TRY THE FOLLOWING:
1. Eliminate or dramatically reduce your consumption of acid addiction.
2. Use your common sense. Say no to the following addictions: caffeine, sugar, whites, vinegar, alcohol, nicotine and drugs. Learn about the consequences and break your pattern.
3. Alkalize! When you are consuming at least 70-80% alkaline, life-giving foods, your body will naturally decrease its desire for these addictions. Don’t return to your old food choices when you start to feel the cravings go away.
Principle 13: Add these anti-aging ingredients into your meal
From smashed avocado toast with salmon to blueberry-topped acai bowls, get your diet in sync with nature’s powerful ‘wrinkle remedies.’
- Olive Oil – If you haven’t already, switch to cooking with olive oil. A daily splash of this naturally robust oil will help with that youthful, alluring glow. It’s packed with antioxidants and nourishing Omega-3’s (the good kind). Instead of your guilty pleasure, mayo salad dressing, douse your dishes in olive oil. Your taste buds (and heart) will love you.
- Salmon – Brimming with nutrients and healthy fats, salmon is a wonderfully lean protein choice. It’s rich in omega-3 fatty acids, which aid your nervous system health and illuminate your skin… like a day at the beach. Salmon is helpful for building muscles, keeping hair shiny, and wow, is it delicious – what an anti-aging ingredient! Whether you’re grilling a piece on the barbeque, enjoying sushi or on a bed of avocado, this tasty treat will make you look (and feel) great.
- Blueberries & Yogurt – Move over ice-cream, there’s a new guilt-free anti-aging ingredient delight in town. Natural yogurt and blueberries are the ideal all-day sweet treat. The healthy bacteria in yogurt maintains a healthy intestinal system, for radiant skin (as we know the gut is our ‘second brain’). And blueberries! These tiny antioxidant powerhouses reduce adventurous free radicals in the body, which cause premature aging.
- Green Tea and… wait for it. CHOCOLATE! – Cozy up on the couch, wrapping your hands around a steaming green tea. A natural heart and circulatory system aid, the healthy compounds in this post-meal, stomach-settler also help reduce skin discoloration. This tasty brew also naturally battles hyperpigmentation – a major cause of aging. Sweet tooths, finish off your cup of nirvana with a few pieces of dark chocolate. Fight aging (and sugar cravings) with chocolate’s flavanols that keep your blood vessels healthy, the best anti-aging ingredient!
- Red Wine – Just in case you thought it couldn’t get better than chocolate, there are heart disease and diabetes-fighting red wine. A glass or two of red at night can help slow cellular aging. Not a drinker? Cook off the alcohol and retain the anti-aging ingredient benefits.
Principle 14 – Sugar Sugar Sugar
You can see the damaging impact of the sugar industry in many places. These range from the truly appalling state of American public health and the body shape of the average American consumer, to the environmental destruction in sugar cane country (Florida, Louisiana, Texas and Hawaii) and, worst of all, the composition of American processed and ultra-processed foods.
A can of sugar-sweetened soda contains roughly 40 grams or 10 teaspoons of sugar, but the sugar content of pasta sauces, ketchup, and many other ‘savory’ foods is not far behind, rendering them almost inedible to the unsuspecting European.
American white bread, for example, is now as sweet as brioche, sans the textural subtlety of its continental cousin; ‘fruit’ yogurts are as sweet as ice cream, and pasta sauces contain as much sugar as cookies.
Sugar is a key component in the ultra-processed diet, and when consumed in large amounts, and in these foods, it is extremely unhealthy.
There is evidence that as the sugar industry has pushed more and more sugar into processed foods the American palate has shifted and now requires more sugar to experience the same level of sweetness (7). The food engineers admit as much.
The American Heart Association (AHA) recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, that’s no more than 100 calories per day or about 6 teaspoons of sugar. For men, it’s 150 calories per day or about 9 teaspoons.
Principle 15 – Fight Stress and low mood
An estimated 350 million suffer from depression worldwide, ie roughly 1 in 22 of the global population. 1 European in 15 experiences an episode of major depressive illness every year, as do 1 in every 12 North Americans (3). In the USA, one large study (3) found that depression increased significantly from 2005 to 2015, from 6.6 percent to 7.3 percent. The rise was most rapid among those ages 12 to 17, increasing from 8.7 percent in 2005 to 12.7 percent in 2015. The age of onset fell remarkably. In 1988 the average age of the first onset of depression was 30, but by 2018 this had fallen to 14!
Should society do something about these trends, and if so, what should be done?
Interesting research has focused on a set of genes that predispose to happiness, depression, and neuroticism, but it is not easy to see how these findings can be translated into praxis.
It would be easier to change our diets. A new New Zealand study showed that increasing fruit and vegetable consumption by as little as 2 servings more per day, can improve psychological well-being within 2 weeks.
It was a small-scale trial but well designed, and I believe it because there are compounds in plant foods, specifically polyphenols, and carotenoids, which damp down the inflammation in the brain that creates depression.
The spice saffron has the best database, with 24 clinical trials showing that it is as effective as an anti-depressant drug in treating all kinds of depression, backed up by several good meta-analyses and a host of excellent mechanistic studies.
The actives in saffron are a couple of atypical carotenoids, and (probably) a polyphenol. Zeaxanthin and lutein, two carotenoids that accumulate in the macula densa, appear to have similar effects; with some evidence for various polyphenols also.
DR. Paul Clayton’s preference at this time is for the standardized saffron extract used in Viva, which is extremely effective in treating both depression and low mood states. It is at least as effective as any pharmaceutical product and has an unblemished safety record. Unlike the drugs, it is effective within an hour or so of taking the first pill; because unlike the drugs, it targets the main cause of depression, ie neuroinflammation in the hippocampus.
If you are not sure how to adapt the practices above into your daily life, the best strategy is to start with a concrete action plan. Adapting all the key principles at once will overwhelm your body and your mind. If you already practice one or more of these principles, ensure you stay on track with them. This gives you the discipline you need to incorporate more principles in your life.
Don’t be afraid to challenge yourself to keep and follow up with your health goals. You have the power to choose what a life with a healthy mind and body looks like.