Confusing Health Advice? Start With These 3 Things.

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How often do you hear someone say that something is good for you, only to hear someone a week later tell you that it's the worst thing you could possibly do for your health. Unfortunately, there are many things about health that we are still figuring out. However, there are some core concepts that are generally regarded as healthy by everyone. They are typically simple and free things to do for your health and they have the greatest return on investment.

In this episode Evan covers the 3 things that he would tell his younger self to do to improve his health. Since Evan has dealt with gastrointestinal issues growing up, it has forced him to learn what were the most impactful health practices. In this episode he shares 3 of the health practices that he has found to be the most impactful. Be sure to stay tuned to the end of the episode to hear the actionable steps and a breakdown of the episode.

As always do everything with good intentions and connect to your elements.

DISCLAIMER:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

what's going on, everybody.

2

Welcome back to the

elemental Eben podcast.

3

This is your host, Evan Roberts.

4

And on this show, I break down complex

health topics from a holistic perspective

5

in today's podcast episode is going to

be revolving all around the conflicting

6

health advice that is out there.

7

Right.

8

A lot of the times you'll hear one

thing from one person and a completely

9

contradictory thing from another person.

10

And I'm here to really try to cut

through all of that and provide you

11

with some of the very basic health

practices that are going to have

12

the greatest return on investment.

13

They're going to really give

you the most, uh, benefit.

14

And realistically, I think they're

just the most important things

15

to focus on in terms of health.

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And so I'm going to kind of approach.

17

This from the perspective of, if I could

go back to when I was a kid, which I

18

dealt with a lot of gastrointestinal

issues and health issues growing up.

19

Uh, mainly regarding

around my digestive system.

20

So that's going to be the focus here.

21

I'm going to kind of break

it down and really, I'm just

22

going to provide you with.

23

Three of the major things that you

really should be focusing on for health.

24

There is a fourth one that I kind of

leave out, but I will mention it at the

25

end and really just trying to cover in.

26

Decent depth.

27

What these three are all about, but

also not getting too caught up in

28

the little minute details because

we could go on that trail forever.

29

Now I did want to just mention

one thing very quickly.

30

I know a lot of people have

been getting sick here recently.

31

Uh, and all the time people

are asking me what I do for my

32

personal practice for immunity.

33

And one of the things that I've

really been focusing on lately,

34

well, it's actually a few things.

35

Number one is I highly recommend

finding a really solid pro biotic.

36

And if you can get that probiotic

with a prebiotic in there as well,

37

and maybe even a post biotic.

38

That would be highly, highly recommendable

on, you know, coming from me.

39

So for myself personally,

I take rituals symbiotic.

40

It has a pre, a pro and a post biotic.

41

I really, really love

that specific probiotic.

42

It has.

43

I worked for me very well in the past.

44

Um, and still continues to, so

that is one that I've been using.

45

Um, there's a few others out there in,

you can feel free to browse and see which

46

one works best for you because obviously

all of our bodies are different, but that

47

is one that has really worked for me.

48

And then number two, I have been

consuming colostrum here recently, which.

49

Uh, colostrum is the very

first milk that is produced.

50

And it's only for a specific amount

of time that this milk is produced.

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So this milk is coming from cows.

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And it has.

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Just a slew of benefits, but one

of the really big ones being that

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it does help the digestive system.

55

It helps the gut.

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But it also helps to build your immune

system, which makes sense, because.

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70% of our immune system physically

resides in our gastrointestinal tract.

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So it is very important that

we take care of it, hence the

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probiotic and the colostrum.

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And then the other thing

I do on top of those two.

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Is I really love to find a, kind of like

a juice powder that I can drink that has

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a lot of immune boosting properties to it.

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So what I do is I personally love

organic they're a brand that

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I've worked with for a while.

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Uh, there's a reason I have worked with

him and continue to work with them.

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It's because they have really high

quality products and the juice that I'm

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speaking about right now, which there's

honestly, all of their juices are great

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and they're going to help your immunity.

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But the one I'm speaking about

specifically is the green juice.

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So I will typically.

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Kind of make my own style

green juice with Organifi.

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So I get the green juice from Organifi,

which already has a lot of really great,

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uh, immune boosting properties to it.

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Uh, but then I will go ahead and also add

in there a little bit of camu camu powder.

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So common camu Berry is I believe

the most vitamin C rich food

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that we know of in the world.

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Like there is no other plant or, uh, you

know, any kind of herbs out there that

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has more vitamin C concentrated in it.

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Then be camu, camu Berry.

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So I go ahead and I add a

little bit of com common.

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Berry powder into my green juice,

which has a little bit of a

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tartness, which I personally enjoy.

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Uh, so I'll go ahead and

throw that in to the mix.

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And I'll even sometimes throw in a

little bit of a mushroom powder blend.

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So own mushrooms does a.

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Um, master blend, where they just

put Turkey, tail and reishi and chaga

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and all the amazing medicinal bed.

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Uh, medicinal mushrooms

that you can think about.

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So I'm really creating this

potent green juice in the morning.

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And, uh, yeah.

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So I'll drink that.

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I'll take the glossary and I'll do

this in biotic, uh, the symbiotic

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I take daily and the claustrum.

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I also take daily, the green juice.

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I do not take daily.

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I will go ahead and stagger that.

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Um, only at maximum taking it, maybe

like once every other day and just.

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From one, trying to make it stretch,

but also tried to allow my body

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to build its own immunity and

not always rely on receiving this

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vitamin C and, uh, you know, from

this potent source in the morning.

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So kind of just try to mix

it up with my body, but.

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I wanted to throw that

little piece in there.

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Cause I know a lot of people are dealing

with, uh, getting sick at the moment.

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So those are my three things that

I kind of do to build my immunity,

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at least at this moment in time.

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And so if you want to get your

hands on any of those products,

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I'll try to link them now for

organic , you will get 20% off.

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Anything that you order from there

just for being a listener to this

109

show, there is a code that is in the

show notes right next to the link.

110

And if you use that at checkout, you

will get 20% off your entire order

111

from anything that Organifi carries.

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And that is my thank you to all of

you for being listeners to this show.

113

So definitely check them out.

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I love all of their products,

but their green juice is

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something I use specifically

for trying to build my immunity.

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Uh, especially with the stack of

the common camu Berry and some of

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the medicinal mushrooms as well.

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So now let's go ahead and jump in

to today's episode and really try

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to cut through all of the jargon.

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Regarding health and what

is truly good for you?

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So first off, I just want to start

off saying that, regardless of what.

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Dietary restrictions.

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You have whatever.

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Uh, style of eating that you are choosing

to follow whatever it is, honestly.

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Look, I have my own opinions,

but if we just look at it from

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a big picture view, Pretty much,

every diet has some benefit to it.

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I don't care if it's vegan or

carnivore or vegetarian or paleo

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or pescatarian, whatever it may be.

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There are benefits to it.

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And if you stick to that diet, you are

going to see benefits from that diet.

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Especially if you are moving from

eating the standard American diet to

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one of those, you will see benefits.

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So today is not about trying to tell

you what diet is best personally.

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I think you should find the

one that resonates best with

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you, which feels best for you.

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Right?

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When you're eating the foods.

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How do you feel after you eat them?

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Uh, these are very important

things for us to pay attention to.

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And so I will cover obviously some topics

on food, um, but just understand that

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whatever your dietary choices are, I fully

support you in moving in that direction.

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Um, I think the moment you make a

decision to actually be conscious

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about what you're eating, that's a win.

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So, uh, feel free to continue with

whatever diet you're going on.

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But I wanted to give a

little background on myself.

146

So for those of you who don't know

this already, When I was growing up, I

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had a lot of gastrointestinal issues.

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I went to the doctors, they told

me I was lactose intolerant.

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I had irritable bowel syndrome and I

had a parasite for who knows how long.

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So.

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Essentially, they told me to

stop drinking milk and eating

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any kind of dairy products.

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And then to also.

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Uh, take some pills for the

parasite to get rid of that,

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which is obviously a good idea.

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We need a.

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Make sure we are getting

rid of the parasites.

158

Uh, and yeah, but aside from that,

they pretty much just told me that,

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Hey, this is something you're going to

live with for the rest of your life.

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And, uh, you know, best of luck,

hopefully things work out for ya.

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I was like seven years old

when I heard this news.

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So it was pretty hard for me.

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Just kinda like accept that and

go forward and understand that I'm

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just gonna deal with these crazy.

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Stomach cramps and pains that

literally would wake me up

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in the middle of the night.

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And I would like send me

running to the bathroom.

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It was really, really hard stuff.

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And so.

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Moving forward.

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I learned a lot, obviously as I started

to grow up, um, I had a very awesome

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Spanish teacher who he taught me.

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A lot of the beginning knowledge

that I have in terms of health and

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wellness from a holistic perspective.

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And I thank him so much.

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That's Mr.

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Maya.

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And from there, I just kept developing my

understanding of what works for my body.

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And I've tried out tons of

different things to really

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find what works best for me.

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But if I could go back and

really just tell myself, Hey,

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follow this and you'll be fine.

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Uh, which by the way, I have

basically healed myself of all

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of my irritable bowel syndrome.

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Uh, issues.

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I now consume dairy and I do not

have issues with it, especially

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if I'm consuming the right kind.

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So just wanted to put that out there.

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I'm not really dealing with

those issues any longer.

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Uh, of course there are moments where it

will reoccur, but for the most part, I

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have taken care of it, which is awesome.

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So anyways, What I would tell myself

to do if I could go back in time and

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really just the layout here are the

few simple things to start doing.

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It would first start off with our food.

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And of course that's no surprise, right?

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If it comes to our health, Uh,

the thing that we do the most.

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As we eat, we eat multiple times a day.

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And what we're putting in our mouth is

going to have an effect on our bodies.

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It can either be poisoned.

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It can be medicine, right?

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Uh, The choice is kind of up to us.

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So.

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First off, I would say.

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That I would start off with

eliminating certain foods and the

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foods that I would really either

eliminate or dramatically reduce at

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least would be first off, fast food.

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So.

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Fast food.

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I mean, any time even

that you're eating out.

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Uh, it's, you don't really know what's

fully in the food in terms of ingredients

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and what they're cooking the food

with, like what oils and all of that.

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But we already know that when we're

eating fast food, it is not going

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to be of the highest quality, right.

214

It's cheap for a reason.

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It's fast.

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It's.

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You know, I mean, it's,

it's sustenance, right?

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I mean, there are calories and you know,

you have your ma macros in there and

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whatnot, but really there is just a whole

lot in there that is not good for us.

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So in terms of fast food, I would say,

if you cannot fully get it out of your

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diet, then dramatically reduce it to

like once a month or something like that.

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Um, there's just a lot of things that

can cause a lot of gut irritation.

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Um, that's something I definitely

experienced and, uh, yeah, it's just,

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it's going to be high in a lot of things

that you really do not want your food

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like sugars and, uh, just tons of sodium.

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Uh, not coming from the correct source.

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So.

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Trying to stay away from fast food.

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Uh, the other thing would be fried foods.

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And I know this sucks because trust me,

French fries are delicious and pretty

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much every fried food is pretty delicious.

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Right.

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But we do want to get

rid of the fried foods.

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And one of the main reasons for that is.

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When you are frying food, typically

people are using some form of a seed

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oil, which is a poly unsaturated fat.

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Don't worry.

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You don't need to know what that

is, but essentially what that

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means is it's an unstable fat.

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And when you're.

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Heating it up to these high

temperatures and you're just leaving

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it there, heating and heating

and heating and heating, which.

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I've heard that there is, you know, uh,

quote-unquote law in terms of how often

244

you're supposed to change that oil out.

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But I've heard from many people

who work in the food industry that,

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that law has not always followed.

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And sometimes the oil just stays

there cooking over and over and over

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and over again, which is essentially

just like mutating this oil into

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the most terrible thing that you

could possibly cook your food in.

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And then you are.

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Taking your food, dipping it in there,

cooking it, and then consuming that

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it is going to recap on your gut.

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Um, it's not going to

do any benefit for you.

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It's going to yeah, really

just cause a lot of harm.

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The fried foods are a big

one in terms of gut health.

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Uh, which is obviously something

that I focus heavily on.

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So getting rid of fast food fried foods.

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Uh, heavily processed foods as well.

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So these are going to be things

that are typically coming in a box.

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So think of things like Oreos for

roll-ups, you know, any kind of candy, um,

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and anything that has just really been.

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Through a large processing.

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Process.

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To get into your mouth.

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So, uh, process just basically means.

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If a whole food is something that you

pick off of a tree or essentially kill

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even a, well, that would be a whole food.

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And then the further you do

different things to it, which

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yes, technically cutting a fruit

would be called processing it.

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Um, and then let's say, if you

then cut that apple, right?

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So that's processing at once, but then

you go ahead and you boil those apples.

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So then that's a second one.

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And then you go ahead and you mash those

apples up with some cinnamon and sugar.

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Right now you have applesauce.

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Sauce.

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And, uh, that has now been processed

now of course, that there could be much

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worse, uh, processed foods out there.

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But technically that is what processing

is, is any time you essentially alter

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the food from its natural state.

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So we want to stay away from the ultra

processed foods, the things that are.

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You know, hot pockets, like just in a

freezer, in a box, like, yeah, they're,

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they're really not the best foods for us.

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Right.

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So we want to stay away from the heavily

processed foods and also added sugars.

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So added sugar is in a

ton of different things.

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It's, uh, specially big in our drinks.

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So if you think of.

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Sports drinks like Gatorade or sodas.

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These are the really easy ways

to consume added sugars without

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even knowing it, they can fit.

291

You know, 36 grams of sugar in a

bottle, and you would have no idea

292

that you're even consuming it.

293

And it's really just being

absorbed by your body so quickly

294

because it's just a liquid.

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So it's very quickly broken

down and accepted into the body.

296

So getting away from added sugar, which

yes, definitely comes from things.

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Uh, like juices and

sports, drinks and sodas.

298

Um, but it's also in other things

like even pasta sauce, marinara

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sauce has a lot of sugar in it.

300

So that is something you really

do want to watch out for.

301

Um, and then of course there's desserts,

which, I mean, I think kind of goes

302

without even stating it, but yes, uh,

cookies and ice cream and all that.

303

It's going to have a lot of sugar.

304

That is my weak spot,

personally, just a heads up.

305

So that is a place where every

now and again, I will indulge.

306

Uh, but it is something that I

have had to work out of my diet.

307

And then I would also really

be mindful of seed oils.

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Seed oils are things like cotton seed oil.

309

Uh, canola oil, soybean oil.

310

Pretty much all of the oils that

we actually cook with corn oil.

311

Uh, vegetable oil, all of those, those are

things you really want to watch out for.

312

They are.

313

Very heavily processed and honestly,

Just not good for you to consume.

314

They can cause a lot of issues with your

digestive system and they have with mine.

315

So watching out for those, um, moving

into using oils like avocado oil or

316

even coconut oil, or maybe even a

fat from an animal would be a much

317

wiser decision in terms of cooking.

318

Olive oil is great for you, but it's also

not really something we want to cook with.

319

Uh, that is something that we can

use as salad toppings, or, uh, you

320

know, maybe even topping a plate

after it's already been cooked.

321

Uh, we really don't want to heat that one

up because it is a poly unsaturated fat.

322

So cooking with it can

make it become a rancid.

323

So we don't want to do that.

324

So those are going to be the main

things I would stay away from.

325

Now, once again, we could go in to so many

more things like grains, like wheat and.

326

Uh, you know, all these other avenues,

but realistically at the core of it, I

327

would really stay away from these things.

328

So just going to cover it one more

time, eliminating fast food fried

329

foods, heavily processed foods.

330

Things with a lot of added sugar in them.

331

Uh, and then seed oils.

332

So those are going to be the things I

would tell myself to eliminate and in

333

terms of what I would add into my diet.

334

I mean, it's probably pretty

obvious, but I would add in

335

whole foods, real whole foods.

336

So fruits and vegetables.

337

Ideally they're organic, ideally

they're local or even grown yourself.

338

Um, that is going to be.

339

With, you know, the best top of the top

quality that you could possibly get.

340

Uh, but if you can't get that, then

yes, purchasing organic, at least

341

from your local grocery store is

going to be the next best thing.

342

Really just trying to.

343

Uh, you know, get as close

to the source as possible.

344

If you have any space at your home to

grow a garden, I highly recommend it.

345

It is so rewarding and the

food is super nutritious and

346

going to be incredible for you.

347

It's going to have the

best flavor as well.

348

Um, when you grow your own tomato,

as opposed to a store-bought

349

one, you will see the difference.

350

It is, it is crazy.

351

So highly recommend, uh, you

know, try to grow your own food,

352

but really focusing on yeah.

353

Fruits and vegetables.

354

Those are gonna be high on the list.

355

And then.

356

Once again, depending on what your

dietary allowance or restrictions are.

357

High quality meats.

358

So for myself personally,

I do consume meat.

359

I consume things like grass, fed

beef, all consume seafood, which I

360

think is very, very important one.

361

Uh, for those of you who do eat

meat, Including seafood is a

362

really, really big, uh, benefit.

363

So things like wild caught salmon,

sardines, oysters, uh, mostly

364

any kind of seafood, uh, but

really also wanting to focus on.

365

Wild caught sustainably caught.

366

Right.

367

Uh, we don't want to be causing

too much harm here, but the wild

368

caught forms are definitely going

to be the forms that I look for.

369

And then oysters.

370

I had to include that one in there

because they have the most zinc.

371

I think, of any food out there.

372

Uh, if you have two raw oysters, you will

have over the daily recommended amount

373

of zinc just from those two oysters.

374

So had include those and then

have their other meats as well.

375

You know, like chicken, if you're

going to buy chicken, try to get

376

organic pasture raised chicken.

377

Um, organ meats is another big one.

378

I would.

379

Really try to work on getting my

younger self to eat organ meats, which

380

probably wouldn't be easy, but there are

methods such as, uh, if you're cooking

381

ground beef, you can actually take a

little bit of liver and chop it up.

382

Uh, very fine and add it in with

the ground beef that actually

383

covers it up pretty well.

384

Especially if it's a chicken liver.

385

I found chicken liver has a

little bit of a more mild flavor.

386

Uh, beef liver is great as well, but

sometimes it can be a little strong.

387

Um, so you can really just add as much

as you want to the point where there's

388

hopefully no real flavor from the liver.

389

Uh, but yeah, having things like liver.

390

Uh, heart would be good as well.

391

Um, people even eat kidneys.

392

I've heard that kidneys do

have a bit of a strong flavor.

393

Uh, which would make sense, but

truthfully, these are meats that are going

394

to be very, very beneficial for the body.

395

And also you don't have

to eat a ton of them.

396

Uh, if you look at an animal.

397

You have way more muscle meat on an

animal than you do of the organ meats.

398

So the organ meats would have been

consumed in less lesser proportions

399

than the actual muscle meat, just

because there wasn't as much of them.

400

Uh, but that is in my opinion, probably

why they're so nutrient dense, you

401

don't need as much of them for liver.

402

For example, you only really need to

have a good small portion of liver maybe

403

once or twice a week, then you're good.

404

I mean, you're going to have so much.

405

Uh, high levels of vitamin a,

especially that's huge and liver.

406

Uh, but you're just going to have a ton of

nutrients packed into these Oregon meats.

407

So try to work them in every now

and again is going to be a benefit.

408

And then on top of all of those, I

would also add in fermented foods,

409

things like kimchi, sauerkraut.

410

Pickled foods.

411

These are all going to be

very beneficial for the gut.

412

You're going to get all the good

probiotics coming in from there as well.

413

Some prebiotic fiber, uh, it's just

honestly, something that we have

414

been doing for a very long time as a

civilization is fermenting our foods.

415

Not only to make them last longer,

but also because there is benefit.

416

Uh, in consuming them.

417

So adding in real food.

418

So that was the first topic is food.

419

We gotta, we gotta start there

if we're looking into our health.

420

Um, I think it's one of

the most important things.

421

And it's, like I said, it's

something that we do all the time.

422

Many of us do it more than, you know,

We eat more food than we really should.

423

And we all the time, uh, so really

understanding what we should be

424

eating is going to be important.

425

Um, also there's a topic I'm not

going to get into, but that would

426

be the times in which we eat.

427

So just as a general rule of

thumb, Try not to eat an hour.

428

Uh, Uh, sorry, an hour after

waking and then try not to eat.

429

At least one or two hours

before going to bed.

430

But I'm just going to

leave that one there.

431

And then the second topic we're

going to move into is exercise.

432

So exercise is actually something I had

a ton of as a kid, which is awesome.

433

Uh, I was in a lot of sports growing

up, so I definitely was not lacking

434

in the movement area of my life.

435

Now.

436

I will say it's probably the one

thing that really helped me out was

437

the fact that I was moving so much

because I definitely was not eating.

438

Uh, very healthy foods when I was young

and that's not my parents' fault at all.

439

My mom definitely tried to

cook a lot of veggies and get

440

me to eat them, but I get it.

441

Kids can be picky.

442

So exercise is one of the best

things I think I had growing up.

443

And there's so many reasons why it's

important for us to move our body.

444

So for example, when we move our

body in any form of exercise, I don't

445

care what kind of exercise it is.

446

I don't care if you're at a gym or if

you're playing a sport or if you're

447

actually even just cleaning your house.

448

Moving will literally move your

lymphatic system, which your

449

lymphatic system requires physical

movement for it to be moved.

450

If you are not moving your lymphatic

system is essentially not moving at

451

the proper rate that it's supposed to.

452

And for those of you who don't

know, the lymphatic system does a

453

lot of different things, but one of

the really big ones is it is very

454

important for your immune system.

455

And it can build up with toxins.

456

So we definitely want to make sure

that we aren't getting exercise

457

to move our lymphatic system.

458

The other thing is going to be that.

459

Exercise is incredible for your heart

health and your respiratory health.

460

Um, I think that's something most

people already know, but it just is

461

worth reiterating, uh, yeah, her.

462

Heart health and respiratory

health is so incredibly important.

463

And when you get out and get that heart

rate up and get your blood pumping, that

464

is going to really benefit your heart

and your respiratory system, it can

465

also help with your digestive system.

466

So when you get out and get moving.

467

Especially for people who tend to

be a little bit more on this side

468

of constipation, this is going

to help get everything moving.

469

So when you move, you get

everything else in your body.

470

Moving.

471

Uh, it can also benefit your brain.

472

Uh, I can help out with things

like anxiety and depression.

473

And it was going to obviously

maintain and build your muscles,

474

which many people actually would.

475

Regard your muscular system

as a sign of longevity.

476

So, uh, as we get older, of course,

you know, we don't move around as much.

477

We start to lose a lot of the muscle

that we once had and then people

478

are falling or they're not able

to get up or whatever it may be.

479

We do not have that same month

muscle density, which can play

480

a huge role in terms of our

longevity and how long we live.

481

So.

482

Movement aside from just

making you look good.

483

Does a lot of other great things

for the body and it is absolutely.

484

Something I would include in what I would

tell my younger self to start doing.

485

So the first one was food.

486

Second one was exercise.

487

And the third one, if you've

listened to this show, many times,

488

you already know where I'm headed

with this and that is sleep.

489

Sleep.

490

Is literally one of the most

potent medicines that our body has.

491

So when I was younger, I definitely.

492

Did not take sleep very seriously.

493

I never had really an issue with sleeping.

494

I actually always slept pretty well.

495

But I never prioritized it.

496

Right.

497

So I was staying up late.

498

I had weird schedule.

499

Sometimes I would, you know,

wake up later or wake up earlier

500

and go to bed late, you know?

501

And I never was just really prioritizing

it because I never really thought

502

of how important sleep actually is.

503

But when you think about it, What did

doctors tell you to do when you're sick?

504

They tell you probably

to drink a lot of fluids.

505

And to go get a lot of sleep.

506

And the reason they're doing that is

because when you go to sleep, your

507

body enters into a state of rest

and repair where your body literally

508

that your entire body benefits from

this process of rest and repair.

509

So when you go to sleep, It is

like medicine for your entire body,

510

literally everything from your.

511

Immune system to your brain, to your

muscles, sleep is going to benefit

512

every single portion of your body.

513

It is truly a medicine and it

needs to be treated as such, right?

514

I mean, I used to look at sleep as

something I had to do, as opposed

515

to something I can do for my health.

516

It is so beneficial.

517

And for those of you, whoever, uh, you

know, have been sick and then you go and

518

you get just an incredible night's rest.

519

Maybe you sleep over eight hours.

520

Maybe sleep 10 hours and you

wake up and it's like, you just

521

feel like a brand new person.

522

So.

523

Really trying to prioritize our

sleep is going to be so important.

524

And for those of you who haven't

listened to my episode on sleep,

525

go ahead and check it out.

526

Um, I talk about a guy who did not

sleep for 11 days straight and the

527

effects of it were really, really wild.

528

So go ahead and check that

out, but very quickly.

529

Uh, getting a bad night of sleep can

lead to you being slightly insulin

530

resistant, lower your cognitive functions,

meaning you're just not as smart.

531

Uh, poor recovery for your muscles

or injuries that you might have.

532

And also just not feeling at your

best level that next day, and being

533

able to capitalize on your day, right?

534

If you are going into your day

at 70% of what you could be,

535

people pick up on that, right?

536

When you're out there, maybe in your

job, and you're at 70%, as opposed

537

to a hundred percent, it's going to

show in your performance and you're

538

just not going to be performing

at your top level, which for me.

539

Uh, as I've gotten older, I definitely

have really started noticing this.

540

And it's a, you know, it's

really beneficial when you

541

can be at a hundred percent.

542

Every single day, and that really

truly starts with your sleep.

543

So.

544

Trying to really prioritize

our sleep is going to be huge.

545

Um, I have.

546

Many episodes on sleep, where I talk about

how to get good sleep, but essentially

547

just make sure that you're in a dark room.

548

Try to eliminate a lot of the

blue lights close to nighttime.

549

Don't eat too close to bedtime.

550

Like I said, at least like one

to two hours before bedtime.

551

Stop eating.

552

Um, you can take a hot shower, or if

you have a sauna go into that before

553

bedtime, that's going to help you

to drop your core body temperature.

554

And then when you wake up in the morning,

try to get some sunlight within the

555

first, like 10 minutes of your day, go

outside, get some sunlight on your skin.

556

And the ambient light will

naturally enter into your eyes.

557

And this is going to help

set the circadian rhythm.

558

So those are going to be the three things

focusing on food, exercise and sleep.

559

Those are the three really big things.

560

Now I did mention there was one

thing that I left out and that

561

is having healthy relationships.

562

I'm not going to go too deep

on this one, but it really

563

does need to be mentioned that.

564

The quality of our relationships in

our life and our social aspect, you

565

know, the social aspect of life plays

a massive role in how long we live.

566

So making sure you have

really good friends and you're

567

fostering those relationships,

you're spending time with them.

568

Is very important.

569

So make sure you're

doing that as well now.

570

At the end of each show.

571

I love to give a little recap as

well as some actionable steps.

572

So I'm going to go ahead and break it

down very quickly here so that you can

573

walk away from this episode and apply the

knowledge from this episode to your life.

574

And I'm just going to try to give

it to you in a very concise way.

575

So first off.

576

The three things I would be

focusing on are our foods, our

577

exercise, and our sleep in terms

of food, what you should be doing.

578

I don't care.

579

What diet you choose.

580

Just pick one and go for it.

581

Whatever one resonates with you and

whatever one feels good for you.

582

Make sure you're focusing on healthy

whole foods, fruits, vegetables.

583

Uh, if you are eating meats, then making

sure they're very high quality meats

584

and trying to include some seafood in

there is going to be very beneficial.

585

Number two is going to be the exercise.

586

I don't care.

587

What kind of exercise you do?

588

Just do some exercise.

589

Go walk, go run, go lift some

weights, go clean your house.

590

Go clean your car.

591

Uh, go play a sport with

someone play some pickleball.

592

I know that thing has been super

popular here recently, but really

593

I truly don't care what it is.

594

You can find a movement in

so many different forms.

595

Um, just basically do not be

sitting down on the couch though

596

up, go get up and move around.

597

That is all I'm asking you to do.

598

And if you can do 30

minutes of that a day.

599

You are literally going to be

above the average person in the

600

United States in terms of movement.

601

So 30 minutes a day for at least five days

a week, that is going to be incredible.

602

And then number three

is going to be sleep.

603

Sleep is like I said, one of the most

potent medicines that we have for

604

our bodies and making sure that we're

getting enough sleep and also getting

605

good quality sleep is going to be key.

606

So doing things like not looking at

your phone or TV too close to nighttime,

607

maybe just try reading a book.

608

Uh, if you have a lamp, try to have

a low lamp close to the ground.

609

Uh, that type of light is a little bit

better to have close to the ground as

610

opposed to high up like on a ceiling.

611

Uh, also making sure that we are

getting into a sauna or a hot bath

612

at night or a hot shower at night.

613

Uh, this is going to help us to

drop our core body temperatures.

614

Yes.

615

Drop our core body.

616

Temperatures not raise it because

your body, when you get hot, it

617

will try to cool itself down.

618

So when you get out of that

sauna or that shower, your body

619

temperature will continue to try

to drop, which is going to help.

620

Uh, initiate sleep.

621

So doing something that is going

to get you hot, and then that

622

way you can get into bed and

hopefully get into a restful sleep.

623

Uh, and then trying to keep

your room cool is going to be

624

another good thing you can do.

625

And when you wake up in the morning,

make sure you get some sunlight on your

626

skin and ambient light in your eyes.

627

So that just basically means

getting outside within the first

628

10 to 15 minutes of waking up to

help set your circadian rhythm.

629

Uh, what else?

630

And you know what, also, if you

haven't tried this before, try

631

a little bit of mouth taping.

632

When you sleep, this can also improve

your sleep by not breathing out of your

633

mouth, but rather through your nose,

this is going to really help so much.

634

And I actually have been doing this a lot

here recently and noticed the difference.

635

My sleep has been really, really

good when I take my mouth.

636

I know it sounds weird, but give it a try.

637

Okay.

638

And that is going to do it for today.

639

I hope you guys enjoyed that.

640

So those were the three things.

641

Hopefully you can take a few

of those things and implement

642

them into your life today.

643

But really, I just want him to cut

through all the jargon with people.

644

Telling you to do one thing and then

go do another, uh, really I think

645

some of the most important health

practices are the most basic things.

646

We just actually have to

stick to them and do them.

647

Uh, of course it's easier, more convenient

and it maybe even tastes better.

648

Uh, to just run through a fast food

drive-through, but when you go home

649

and you cook high quality foods,

which by the way, you can also

650

make, tastes really, really good.

651

Uh, that is going to be so much

more beneficial for our bodies.

652

And I know it might take a little

bit more time and a little more

653

effort, but the reward is going

to be incredibly beneficial.

654

So.

655

I know it might be not

the sexy thing to do.

656

Uh, but it is definitely the better thing.

657

So hopefully you found some benefit in

today's episode and you can take some

658

of these tips that I provide here in a.

659

Apply them to your life today.

660

That is the goal of this, uh, of not

only this episode, but this entire

661

show is to provide you with health

knowledge that you can actually

662

utilize and apply to your life.

663

That is my goal here with

all of these episodes.

664

And if you found any benefit in this

show, please, it only takes about

665

a minute or maybe even less to go

ahead and leave a rating or review.

666

Uh, you can leave a rating anywhere

and a review on apple podcast.

667

That really just helps people

find this show so much easier.

668

It helps to spread this message.

669

And also, I love to see the comments.

670

Um, or the reviews I love to read

those really appreciate it, but

671

truly it means the world to me.

672

And I would be super appreciative

of you if you all did that.

673

And as well, please share this with a

friend, family, or loved one that could

674

benefit from this episode or this show.

675

You can literally send it through the.

676

Podcast app that you're listening to.

677

Uh, it's pretty simple to do so now.

678

And if you want to go one step

further, which I'll love you so much

679

for doing this is go ahead and post

this on your Instagram or whatever

680

social media that you are using.

681

I personally am mainly just on Instagram.

682

So if you do post on there, please tag

me and I will be sure to reshare that,

683

so anyways, I hope you guys

have a great rest of your day.

684

I hope you receive benefit from this show.

685

And please feel free to reach out

if you have any questions or you

686

want to hear more about something

on this show, please reach out.

687

I love to hear from all of you.

688

And until then you guys already

know what the motto of the show is.

689

It's do everything with good intentions

and connect to your elements.

690

Y'all I hope you have a

beautiful rest of your day.

691

Thank you so much.

692

And I'll see you next week.

693

Peace.