BEFORE
|
AFTER
|
|
Fasting blood sugar
|
100
|
75-95
|
Percentage body fat
|
25
|
10
|
Waist circumference in
inches
|
40
|
31
|
Blood pressure
|
130/85
|
110/70
|
LDL
|
113
|
88
|
HDL
|
31
|
67
|
Triglycerides
|
152
|
22
|
Insulin sensitivity
|
Increased by more than
400 percent
|
- Proper Food Choices. For a complete guide about which
foods to eat and which to avoid, see my comprehensive nutrition plan. Generally speaking, you
should focus your diet on whole, ideally organic, unprocessed foods that
come from healthy, sustainable and preferably local sources. For the
highest nutritional benefit, eat a good portion of your food raw. This type of diet will naturally
optimize your insulin signaling.
- Comprehensive Exercise
Program, Including High-Intensity Exercise. Even if you’re eating the best
diet in the world, you still need to exercise—and exercise effectively—if
you wish to optimize your health. You should include core-strengthening
exercises, strength training, and the right kind of stretching, as well as
high-intensity “burst” type activities. Consider combining this with intermittent fasting to supercharge
your metabolism.
- Reduce Your Stress. Your emotional state plays a role
in nearly every physical disease, from heart disease to depression to
cancer, and yet it’s the factor most often neglected. Stress has a direct
impact on inflammation, which underlies many of the chronic diseases that
kill people prematurely every day. Meditation, prayer, energy psychology
tools such as Emotional Freedom Techniques (EFT), and yoga
are all viable options that can help you relieve stress and clear out
hidden emotional blocks.
- Optimize Your Vitamin D. The important factor when it comes
to vitamin D is your serum level, which should ideally be between 50-70
ng/ml year-round, and the only way to determine this is with a blood test.
Sun exposure or a safe tanning bed is the preferred method, but a vitamin
D3 supplement can be used when necessary. Most adults need about 8,000
IU’s of vitamin D per day to achieve optimal serum levels.
- Avoid as Many Chemicals,
Toxins, and Pollutants as Possible. This includes tossing out your toxic household cleaners, soaps, personal
hygiene products, air fresheners, bug sprays, pesticides and insecticides,
just to name a few, and replacing them with non-toxic alternatives. Avoid prescription
drugs in favor of more natural approaches, whenever possible.