If you have missed everything I have ever written & sent you just follow this and you will be moving in the right direction for optimal Healthspan & Lifespan!
TOP 10 THINGS YOU SHOULD DO ONLY ONCE A MONTH
In order of importance
Have less than 6 hours sleep on any night!
Drink more than 4 alcoholic drinks in any one sitting.
Drink soft drink, energy drink, fruit juice or sports drink of any kind.
Eat vegetable oil & fried food (fish & chips, schnitzel) & fast food (maccas, kfc, pie, hot dog etc)
Rush or feel out of control!
Not move your body in some way!
Eat starchy carbs - pizza, potato fries, pasta, cereal, white bread
Not clean & floss your teeth every day
Hit the snooze button!
Not get light in your eyes each day!
TOP 10 THINGS YOU SHOULD DO 6 OUT OF 7 DAYS EVERY WEEK!
Exercise or move with one of following: a) Strength train b) cardio c) walk fast d) Play a sport e) Yoga/Pilates f) hot & cold therapy
Be in bed for 7.5hrs (ideally at same time & hopefully sleep for 7hrs)
Go 12 hours without eating anything - intermittent fast
Eat 5 vegetables per day (hopefully different)
Drink 30ml of water per kilogram of body weight
Eat 1-2 gram of quality protein (seafood, organic meat, eggs, nuts, seeds) per kilogram of body weight
Eat 3 of the following foods per day: a) olive oil b) SMASH fish c) leafy greens d) mushrooms e) fermented foods f) eggs g) avocado h) herbs & spices i) garlic, onion, ginger
Talk, laugh or interact with friends, family & kids NOT about work or life!
Get out in sun and nature with no phones - meditate, breathe, solitude
Get up in the morning with purpose, gratitude, curiosity & positivity
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