LIFESTYLE TIPS:

• Get regular exercise that combines: 

  • Weight-bearing activities for muscle development, bone health, and raising metabolic rate, 3 to 4 times/week 

  • Low Intensity Sustained Training (LIST) if you want to improve cognitive functioning (no more than 30 minutes) 1 to 2 times/week 

  • High-Intensity Interval Training (HIIT) to lose or maintain an ideal weight.  No more than 20 minutes, 3 to 4 times/week. 

  • Pulse training – using 4 sets of 5-minute exercises in which you push until you can’t, and rest until you can.

• Get plenty of restorative rest. 

  • Do not use electronics in bed.  Charge your phone in another room.  Do not work in your bed.  The bed should be for resting and sleeping, ONLY.  Sleep in a dark room.  Cover any LED lights or get them out of your bedroom.  If you cannot do that, try a sleep mask.  It changed my sleeping life ☺

  • Try to go to bed as much before midnight as possible (8 or 9 p.m.)  and rise with the sun (5 or 6 a.m.) if possible.  As soon as you get up, expose yourself to bright light.  It will help you fall asleep that night.

• Relax 

  • Practice some form of meditation or attend a religious service regularly

  • Take yoga classes or long leisurely walks

  • Practice Emotional Freedom Taping

• Laugh, a lot. If you need help, watch funny movies, go see a comedian or hang out with a little kid and do the things that they like to do.

• Keep your teeth clean – Flossing with a water pik, using an electric toothbrush twice a day, and swish with coconut oil at least once a week.

• Cook with ceramic cookware.

• Organic and toxin-free body and hair care products and cosmetics.

• Take your vitamins and supplements

THINGS TO AVOID:

• Avoid Heavy metals:

  • Mercury

  • Aluminum

  • Cadmium

• Teflon, aluminum, copper, iron, and stainless steel cookware.

• Supplements containing:

  • soy or any derivative of soy (soy lecithin, hydrolyzed soy, etc)

  • GMOs

  • magnesium stearate

  • gelatin

  • silicone dioxide.

• Body and hair care products and cosmetics containing toxins.