Simplify Your Health With These 3 Tips

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In this week's Wellness Wednesday episode, Evan keeps health simple. With so much conflicting health information out there, it can be difficult to know what is truly good for your health. For this reason, Evan brings health back to the basics and shares 3 easy health tips that will make a massive impact in your health and wellness. These were 3 tips that Evan would share with all of his health clients when he was health coaching, and they always made the biggest impacts. If you feel overwhelmed with health or maybe you don't know where to start, then start with these 3 health tips to receive the biggest return on investment.

Do everything with good intentions and connect to your elements. Also, be sure to catch this episode in video format on YouTube.

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.

Welcome back to the elemental oven show.

Thank you so much for tuning in.

Once again on this wellness Wednesday, as you know, wellness, Wednesdays are

the days when I release these episodes.

And today I'm super excited to release this episode because it's really

taking health back to the basics and simplifying it down, uh, and really.

Just cutting through all of the.

Confusing information, I guess is the best way to say it.

That's out there on, uh, everything, health and wellness, um, really

quickly before I jump into the episode, though, I did want to mention, uh,

if you are on YouTube frequently, or you want to see this, uh, Podcasts

in the video format, then go ahead and check out my YouTube page.

I will have this.

Uh, video up there as well.

So you can go ahead and see me talking live as well.

If that's the format you prefer.

Otherwise, you can obviously just tune into the podcast.

Uh, episode and I appreciate it either way.

So thank you all very much.

I really appreciate your listenership.

So-so much.

It means a lot to me now, in terms of today's episode.

You know, really, if you look on any social media platform, if

you go onto Google and you look up, you know, what's better.

Vegan or a carnivore diet, or what's better a hit workout or a traditional

strength training, workout, whatever it is that you're looking up,

you're going to find information that is going to support it.

And you're also going to find information that goes against it.

Uh, personally, I have experienced as many times where you hear one

piece of information and you think like, oh wow, that's amazing.

And then you kind of go, go forward with it.

Like maybe someone comes out and says, coffee is good for you.

And then like a year later, A new study comes out and says, coffee's bad for you.

And so I feel like there's so much conflicting information in the health

and wellness world, which can really be to a detriment, I think, to the

average person, because you know, it's really hard to cut through.

You know, what is really the research what's correct.

What's wrong.

What's, you know, working for your body and not working for your body.

So I think what's really important is for us to take a step back

and just look at the basics.

So while I was health coaching, uh, you know, clients one-on-one, there

were a few things that I really focused on that were very basic,

but they made the biggest impact.

And I think they're also really just the most important things to focus on.

And then, you know, the rest of the little details, those are the things

that might be just very specific and maybe they do pertain to you, but really.

Focusing on these core.

Topics is going to be really key.

So.

The very first thing that we're going to simplify and break down is going to be.

Our diet, right?

Like, obviously we're here talking about health.

So we're going to talk about, uh, food.

So if you don't like the term diet, that's fine.

I don't really care for it either.

Um, just whatever your daily food intake is, whatever it is that you eat.

Uh, really the best way to look at this.

Uh, I don't care if you're a vegan or a carnivore or a

vegetarian or a pescatarian.

Whatever label you have on it, maybe you're nothing and that's fine as well.

I personally fall somewhere in the middle as well, myself.

Um, so really.

The first thing I want you to do is regardless of what diet it is.

Make sure that that diet feels good when you're on it or the food that you're

eating feels good when you eat it.

Right?

Because that is really going to be the best indicator you should

be tapping in with your body.

And sit down, eat a meal.

Um, maybe just focus on two or three food items at a time and see what

it feels like when you eat those.

Those foods, like, is it making you lethargic?

Is it making you feel energized?

Is it making you feel sleepy and, and, uh, foggy like brain fog or is it, you

know, giving you clarity of thought and making you want to get up and

go and do something like really pay attention to how it feels in your body?

Is it causing stomach cramps?

You know, that's one thing I really focused on having dealt with a lot of

stomach issues is did it cause pain in my stomach and my gastrointestinal area, you

know, as, as I'm processing that food.

So.

Really the first thing is whatever your diet is.

I don't care.

It's totally fine.

Whatever your diet is, do it.

That's fine.

As long as it feels good for you.

So pay attention to how the field, the food feels when you eat it.

Now the second part portion of that is going to be really focusing on minimally

processed foods, otherwise known as whole foods or foods from the earth.

So we really want to focus on.

Foods that are literally pretty much something that you could

recognize in nature, at least to the best of our ability.

Right?

So vegetables, fruits, meats, nuts.

Any of those, you know, those are all technically whole foods or from

the earth they're very recognizable.

You could go outside and find an apple on an apple tree steak from a cow.

Right.

Obviously you have to cut it out, but like it's still very close to the earth.

Right?

So that is really what we want to focus on is minimally processed processing is

basically anytime you process something, it's altering that food in some way.

So even cooking is technically processing food.

Uh, so that's why I like to say minimally processed because.

Uh, you know, A lot of people obviously cook all of their

food or most of their foods.

So, uh, we are all technically eating some degree of processed food.

If you want to look at it in that nature.

Uh, but nonetheless, we want to look at stuff that is, or we want to eat

stuff that is minimally processed.

So really just trying to stay away from the things that come in boxes, you

know, like, uh, people always say, shop the outside of a grocery store, right.

Stick to the outsides.

Cause what's on the outside, you have vegetables and fruit, right.

You always go through the produce area, then you get to the meat.

And then so now you have fresh meat there as well.

And if you just stick to the outside, you mainly are going to just get

foods that are going to be more push.

Whole foods or minimally processed foods, as opposed to, if you go into

the center of the grocery store, that's where you find cereals, like

stuff that comes in boxes, right?

Like cereal.

Um, you're going to find maybe like Oreos and stickers and

you know, all the, all the.

Tasty but bad stuff.

Right.

Um, that's the stuff that we really want to stay away from because not

only is it very heavily or ultra processed, which is really, really bad

for us, but it's also going to have more preservatives, more added sugar.

A lot of the times they're going to have really terrible oils in

their seed oils, canola oil, um,

What else, like, uh, I'm blanking right now, but soybean oil, corn oil,

vegetable oil, all those, all those oils are things that we want to avoid.

And those are definitely going to be in those packaged foods.

So really trying to stay on the outside of the grocery store and shop

whole foods or minimally processed.

So.

Those are going to be the two things.

I don't care what diet you do, but make sure it feels good

when you're on it or the food.

Sorry, I'm trying to move away from the term diet here, but,

um, whatever food you're eating, make sure it feels good for you.

So really pay attention to how it feels in your body.

And if it works with you, then that's all I really care about.

And then also really focusing on eating.

Minimally processed foods.

Okay.

Uh, one last little piece on there is, you know, people will kind of talk

about overeating, like, oh, well, what about overeating with, uh, with, you

know, eating these whole foods, don't worry necessarily about overeating.

You know, like whether it's fruit or vegetables, like eat as much as

you want go until you feel satiated.

Uh, because at the end of the day, it's usually the ultra

processed foods that are so.

Tasty and, you know, might have MSG in it as well.

So they trick your brain into wanting to eat more of that food.

So if we, for example, took like two potatoes and we peeled them and

boiled them and then ate them just like that, just boiled potatoes, but

then you took those same two potatoes and then you fried them up and made

French fries and put some salt on them.

It's going to be much easier to eat.

The French fries than it is just the boiled potatoes,

because it's going to taste.

You know, so much better, it's going to excite the brain.

And that's not to say that you can't eat tasty food, but just in

general, when we, you know, continue processing the food more and more and

more, you know, frying it, adding.

Uh, different flavors to a, all these different things.

That's going to make it.

You know, more.

Uh, desirable as well.

The texture is going to be more desirable.

So when we keep our foods a little bit more simple and a little bit

more whole, we're going to be less likely to overeat those foods,

you know, um, even for example,

We can talk about like juicing, for example, if you're, uh, juicing

vegetables, that's one thing.

Uh, but juicing fruit, you're going to get a lot of the sugar in there.

And so they always say like, if you were to.

Juice eight oranges.

You could easily drink orange juice, but if you were to eat eight

oranges, it would be very difficult.

You'd probably want to stop somewhere around two or three oranges maximum, and

then you would be done because you have all of the fiber and everything else.

That's coming with the orange, aside from just the juice.

So, uh, really focusing on just sticking to whole foods and,

you know, keeping it simple.

Don't overly do your food, right?

Like keep it very simple and you're going to be less likely to overeat.

Um, also prior to prioritizing.

Protein can help to, uh, help you feel satiated and full, uh, faster and longer.

Okay.

So that's going to be our topic for dieting now, uh, moving

in to two more topics here.

Uh, so I'm giving you three today with a couple of little extras at the end.

Uh, but the second one is going to be exercise now, literally.

I don't care.

What kind of exercise you do, right?

I'm trying to keep this as simple as possible and just

sticking to the core values here.

So exercise, I don't care if you're going out for a walk.

I don't care if you're going out for a bike ride, going to a yoga

class, lifting, hit workout.

I don't care what it is.

If you are getting outside or going and moving, it could be inside as well.

Um, but if you were just moving your body, you are literally going to be

doing so much benefit to your body.

Right?

So exercise actually comes.

Comes from the term of like exorcism.

And so you're like removing from your body toxins and all these different

things that accumulate in the body because your lymphatic system does

not, uh, actually move on its own.

It needs movement from the body to actually cycle through the body.

And, uh, this is very important because you can get a lot of toxins built up in

the limps, uh, in the lymphatic system.

And so when you exercise, you were actually moving your lymphatic

system and you were clearing out.

So.

For one, you were clearing out your body and then number two, it is very

good for an overall mood booster.

I mean, incredible.

You cannot.

You almost can't work out and, and then feel like depressed at the same time.

I don't, I don't know if you've ever experienced that, but like, if you're

feeling depressed and you go out and do some form of physical exercise,

Very likely you are not going to still be depressed while

you're doing that exercise.

And even a little bit after that.

Uh, so it's very good for your mental and emotional wellbeing.

And then on top of it, it's going to obviously preserve muscle, right?

So, uh, really focusing on preserving muscle for longterm.

This is going to be huge for longevity, right?

We want to move our body and put a load on our muscles because that's

telling our muscles that they need to be maintained for the longterm.

Right?

The second we stop using our muscles, that's when they

atrophy that's when they go away.

So we want to make sure that we're using them and letting them

know, Hey, we need these muscles.

For daily activities, you know what I mean?

So we can go be grandparents and play with our grandkids and lift

them up without our backbreaking.

And.

You know, our, our, our arms giving out or our legs not

being strong enough to lift up.

So a really preserving muscles is going to be going to be huge.

And our body is so intelligent that muscles are very, uh, cost expensive.

So if you are not using your muscles, they are going to go away because they

are more expensive to have on the body in terms of, uh, energy and calories

then, uh, for example, like fat.

So we really want to make sure that we are using the muscles and

showing our body, Hey, we need these.

Uh, you know, they're, we're, we're putting a load on our body and

we need to respond to that load.

Um, so literally I don't care what kind of exercise you do, but just

make it a goal to try to do 30 minutes of exercise every single day.

Uh, if you want to do more, that's even better.

Um, if you want to exercise in the morning time, it's been shown that that

is better than opposed to the evening time, but literally I don't care.

Just work out, just do some form of exercise.

Go on a 30 minute walk, go for a 30 minute run.

Go.

Uh, do a little run and lift a little weights, like whatever it is, just

do something, put a load on your body and show that, you know, there is a

reason for you to maintain that muscle and maintain it for the longterm.

Uh, it's going to be massively, massively beneficial, especially

when you get into your later years.

So if you are older and you're listening to this, um, you know,

let's just say 50, 60 plus.

Then absolutely do some form of movement, maybe a little bit of weight bearing.

So lift something kind of heavy, nothing too heavy, but something heavy.

That's going to put a demand on your muscles so that you can preserve

those for as long as possible.

And it's going to benefit you in so many ways, especially as you get older, um,

literally falling is one of the worst things that can happen when you get older.

Um, I forget the statistics on it right now, but it is a leading cause of injury

for elderly people, as well as even death.

So, uh, being sure that we have the ability to catch ourselves, you know,

find the right balance or even pick ourselves back up is going to be very,

very important for our later years.

Okay.

So that was the food we eat the exercise we do.

So keeping it simple, right?

Just eat whole foods.

I don't care what diet.

Um, and also doing exercise 30 minutes a day, whatever exercise you choose.

The next one, number three is going to be extremely, extremely important as well.

And that is your sleep.

So you need to make sure that you are getting good sleep every single night.

Um, I really love this.

I've heard this broken down.

Uh, once before.

And I just really loved how it was said.

And they said like, if you went, for example, one day without food, You

know, you would be quite hungry at the end of the day, but you'd be fine

if you want one day without water.

You would definitely be thirsty at the end of the day, but you know, it'd be okay.

You would be a little dehydrated and then you could rehydrate at the end of the day.

But for example, if you went 24 hours without sleep, or, uh, let's say even a

little bit longer, like yeah, basically you just miss one night of sleep.

That is going to be so detrimental.

You're going to be out of it mentally.

You're not going to be able to focus very well.

You're going to want to sleep.

You're just going to be like a zombie basically.

Uh, so it just goes to show how important sleep is.

It is so, so necessary.

For example, when you go to a gym and exercise, if you're lifting some weights,

You actually leave that gym in worse shape than you were when you first entered,

because you've caused damage to your body.

It's not until you actually go to sleep that your body recovers and

is able to repair those muscles.

So it's when you sleep that you actually gain the benefit of your workout.

So really focusing on sleep is going to be massive.

It's also a time where we clean house.

Our brain get, literally gets like washed, uh, by, I believe

it's a cerebral spinal fluid.

Uh, it goes in there and cleans out the brain.

We're really clearing everything up.

We're repairing things in our body.

Storing memories.

It just does so many important things.

Like literally, if it wasn't important, then we would not go

unconscious for eight hours a day.

Right.

Uh, so it is extremely important.

Now on that note, if you are not sure how much you should be

sleeping, honestly, the goal that you could shoot for is eight hours.

But everyone's body is going to be different.

Some people might only need seven hours.

Some people might need nine hours.

It just depends on who you are, your body type, where you're at in life.

Um, how sleep deprived you are.

So really.

The best thing to do is, uh, to give your S you know, to get to bed at a good time.

So you can wake up for whatever it is you need to do the next day.

But, you know, really give your body the adequate amount of time

to feel how much sleep it needs.

So if you're able to maybe not set an alarm clock for a couple of days and

just see when you naturally wake up, that'll give you a good idea of how

much sleep you would need for your body.

Personally I shoot for about eight hours.

Um, I keep it traditional, I guess, but nonetheless, my body, you know, if, uh,

If I feel that I need to sleep a little bit longer or wake up earlier than I

try to give myself the time to do so.

Uh, but yeah, usually it is about eight hours.

I think that's a good time to really shoot for and, um, you

know, really prioritizing sleep.

So making sure that we're getting to bed at a good hour so that, you know, we don't

have to wake up extra early or something.

If you've got to wake up at five or six in the morning, then you need to be in bed

by 10 or nine o'clock, you know, you need to be really patting yourself so that you

have enough time to get to bed as well.

We want to make sure that obviously we are.

You know, not sleeping in a room with a lot of lights on.

We want it very, very dark as dark as possible.

Um, cool.

If possible as well, our, the body really likes a cool

temperature when it's going to bed.

Um, and you know, just making sure that we're really taking time to

wind down and ease our way into bed as opposed to, um, I don't know.

Being up in and watching a bunch of movies and just being excited.

Essentially.

We really want to take time to really wind down and ease into bed.

And that is going to be massive.

Uh, sleep is going to do so much for your health.

It's also going to bolster your immune system and just keep you

feeling your best and, and really being the most productive possible.

So those are going to be the three things.

Those are literally the top three.

Things that you need to focus on.

I'm just keeping it super simple here.

You want to eat whole foods like the minimal minimally processed foods.

You want to exercise for 30 minutes a day and you want to get good sleep eight.

Uh, let's say seven to nine hours, right?

Wherever you fall in that area, do those three things.

And I promise you, you will see.

Massive massive benefits in your life, from how your PR, uh, how you're

performing from mentally to physically, um, how you look physically, how you,

uh, yeah, just basically your digestion and everything is going to work.

So, so much better if you just do these three things.

Now on top of that, I have a few things that I'm going to add in there.

Because they are very beneficial as well.

And a lot of these are, um, actually three of these things are going to

be kind of like my morning routine.

So the first of the extras is going to be to get outside.

Literally just go outside every morning, get some sunlight on your

skin, get your feet on the grass or soil or whatever it may be.

And really get connected to the earth and, you know, feel cold, feel warm, whatever

it is, uh, that day be exposed to the elements and allow your body to adjust and

adapt to whatever the elements may bring.

This is going to be very beneficial for the body.

Um, grounding literally reduces inflammation, getting early sunlight

on your skin and in your eyes is going to help set your circadian rhythms.

So it's going to help set you up for a better night's sleep.

Uh, it just is so, so beneficial, you know, getting outside,

getting clean air in your lungs.

This is going to be massively beneficial as well.

And it's something that I like to do early in the morning.

And also just throughout the day, I like to get outside, obviously.

Uh, the second thing is going to be to learn.

So let's use our brains, right?

Like often we can get stuck in a pattern of maybe just waking

up, going to work, coming home.

Cooking watching something going to bed.

Right.

And we get stuck in this routine.

It's very important for us to kind of break that up a little bit, maybe read

a book, learn a new language, just do something to activate the brain and

get it out of its normal, uh, routine.

Get it to have to think a little bit differently and, uh, and use it right.

Like we want to use our brain.

We want to make it so that it's constantly learning and growing.

We don't want to stagnate and just kind of.

Stay in one place.

Right.

So always make sure you're trying to learn and grow in some way.

So for, for myself personally, I do practice a second language as well

as read a book, uh, pretty much every single day and try to learn from it.

So the.

Third thing is also going to be.

To meditate now.

Uh, for those of you who don't care to practice meditation, that's fine as well.

You could say a prayer.

You could take a time to just sit there and ponder.

You can literally just do what's called a.

Um, a practice of presence.

So you can be here in the moment.

You can literally just maybe go sit outside and just pay attention to

things that you are hearing, seeing, and feeling, smelling and tasting, right.

Using all five senses and really bring awareness to it.

So you can bring yourself into the moment, focus on your breath a little bit and,

uh, yeah, whatever works for you best.

If you do like a traditional meditation, where you sit down, cross-legged close the

eyes and go deep, then do that as well.

But either way, do.

Do some practice of that, it's going to really benefit your

mind and also just help you to.

Choose your response better to people and, uh, really put your

best foot forward in your day.

Uh, I definitely notice a difference when I'm not meditating

as opposed to when I am.

And I'm definitely a much better person when I am meditating.

So, uh, highly recommend that as well.

And then the last thing is going to be to foster and build a community.

If you do not already have a community, I highly recommend that you find one

and really foster that community.

It doesn't need to be a ton of people.

It can be just 1, 2, 3, 4, 5 people.

Uh, but nonetheless have a community, have people that you can turn to, that you can

rely on, that you can spend time with.

And these are people that truly care about you and you care about them.

Uh, this is very beneficial and we see this being a really big thing, especially

in blue zones where people live.

You know, to a hundred and a hundred years and over.

Um, very, it's like very common for them to do that more common

than anywhere else in the world.

Uh, and so in these areas, we see that they definitely prioritize having

strong community ties with each other.

And it is something that definitely definitely plays a role in our longevity

and living a long and happy life.

So, um, while it may seem very minimal, it is actually very, very important.

So.

Those are just the extras.

I'm definitely focused on those first three and really, really, you know, hammer

those things home and just keep it simple.

Simple is always best.

If you were hearing all these different topics about this, that blah, blah,

blah, it's okay to learn about those and maybe apply them to your life,

but really always stick to the basics.

Like come back to those.

Three basic things.

And if you focus on those, I promise you, you're going to experience so

much benefit and really you will see benefits in your health massively.

Uh, those are literally the three things that I really try to always

focus on and come back to, uh, anytime I start straying, so that's

going to do it for today's episode.

I wanted to just.

Give you some simple health tips.

Um, it was some questions that I was getting here recently from a

lot of people was, you know what, like what is a simple plate of food

look like that's actually healthy for you, you know, things like this.

So I really wanted to just provide some basic material

that is really of massive value.

And like I said, it's something I would teach to all of my clients at the time.

So.

Uh, really focusing on those is going to be huge and it's going

to provide a lot about you.

So that's going to do it for today's show.

Um, if you enjoyed this episode and you want to support the show in some

way, Uh, for one, you can leave a review on apple podcasts, make sure

you're subscribed on whatever platform it is that you're listening to.

And beyond that, if you want to help support monetarily.

Then you can go ahead and check out any of the, uh, affiliate programs

that I have in the show notes.

I have a couple, uh, that I usually talk about on this show that I really, really

love that's energy, bits and Organifi.

There are some of my favorite supplements that I take.

Um, I don't even know if I would fully call them supplements because

they are really just whole food based supplements like spirulina and chlorella.

Those are the energy bits are incredible.

I take them every single day.

They're an allergy and they do so much good stuff in the body.

I have an episode with the founder on that company and she really dives deep onto it.

It's Kathryn Arnstein.

If you want to go watch that episode and then with organic they as

well have just incredible tasting.

Uh, juice powders, and you know, they have one for energy.

They have one for detoxing in the morning.

They have one for sleep.

Uh, and they're all absolutely delicious packed with really, really

beneficial herbs and, , functional mushrooms, which you already know,

I'm a huge, huge proponent of those.

So definitely go ahead and check those out.

And, I promise you will love both of those companies and everything that they are

pumping out and uh yeah that's definitely going to do it for today's show so thank

you so much for tuning in today means the world to me i hope you've received some

benefit from this episode and are able to apply Some of this information to your

life today i think this is information that everyone can use so hopefully it

has benefited you in some way and once again just thank you so much for tuning

in you know the motto of the show it's do everything with good intentions

and connect to your elements Rdo much love have a great amazing day Peace.