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Healthy plan

  1. Drink filtered or mineral water (30ml per 1Kg of body weight per day). 250ml of water immediately after waking, then 250ml 5 minutes later. Avoid large water intake 2-3 hours before bed. Always check your urine colour throughout the day (it should be pale straw like colour). If urine is clear, reduce the water intake.
  2. Keto diet fans, check out my homepage at www.notjustphysio.com.au. Head to the new research section, scroll to the bottom, and find the Complete Keto food list. The keto healthy eating plan is one of the best diets to follow, but it really shines when combined with fasting to boost your results.
  3. The fasting plan starts with 12 meals a week—five days of two meals and two days of just one meal, making sure the one-meal days aren’t consecutive. Once you’re comfortable with this, move on to a 2-day fast, then return to the 12-meal routine. After that week, try a 3-day fast, then back to the routine, followed by a 4-day fast, back again to the routine, and finally a 5-day fast. Stay hydrated and keep up with electrolytes and supplements during fasting, with the list available in section 8 of this article. VERY IMPORTANT THAT THIS IS ONLY PERFORMED ONCE A YEAR. THROUGHOUT THE YEAR JUST MAINTAINING 12 MEALS A WEEK IS A GOOD HABIT TO MAINTAIN.
  4. Deep breathing exercises involve inhaling through your nose for 5 seconds, then exhaling through your mouth for 7 seconds, repeating this cycle five more times. Try to practice this exercise two to ten times a day. Deep breathing helps lower blood pressure, slow your heart rate, and reduce cortisol levels.
  5. Have 1-2 coffee per day, only 60 to 90 minutes after waking up and avoid them for eight hours before bedtime. I recommend drinking 2 green tea per day (Organic Sencha green tea – loose leaf) is the found on iherb website.
  6. No alcohol.
  7. 2 pieces of fruit per day (variation is the key).
  8. Head to iherb.com and search for the brand NOW. The first supplement is NOW Mega D-3 and MK-7, 120 tablets, priced at $47.52–$52.80 (take 1 tablet at 10am with your first electrolyte drink). The second is Omega-3 Fish Oil softgels, 200 count for $31.20 (take 2 tablets upon waking and another 2 at 10am with the Mega D-3 and MK-7). The third is Potassium Citrate pure powder, 340g, 2 bottles, priced at $48.20–$53.56 (add 1/4 teaspoons to drinks twice daily—if you have kidney issues, limit to 1 drink per day). The fourth is Magnesium Glycinate, 180 tablets for $36.51 (take 2 upon waking and 2 about 30 minutes before bed—don’t combine magnesium with calcium as they compete for absorption). The fifth is NOW Calcium Citrate pure powder, 227g for $24.55 (1.5 teaspoons in a drink twice daily). The sixth is NOW Liposomal Vitamin C, 120 veggie capsules for $33.57 (take at lunch with the Adam multivitamin). Don’t take Vitamin C if your DR has implicated Liver issues. The seventh is Life Extension Mega Benfotiamine, 250mg, 120 veggie capsules for $34.93 (take in the morning upon waking). The eighth is Natural Factors BioCoenzymated™ B2 Riboflavin 5′-Phosphate, 50mg, 30 vegetarian capsules for $27.44 (take in the morning upon waking). The ninth is Methyl Folate, 1,000mcg, 90 tablets for $25.32 (take in the morning upon waking). Finally, Eve for women or Adam for men, 180 softgels, take 1 upon waking and 1 at lunch.
  9. Once you have the full list of supplements and vitamins, stick to these amounts and timing: In the morning when you wake up, take 2 fish oil tablets, 1 multivitamin (Adam or Eve), 1 Mega Benfotiamine tablet, 1 Natural Factors B2 tablet, 1 Methyl Folate tablet, and 2 magnesium glycinate tablets. At 10 a.m., take 1.5 teaspoons of calcium citrate powder, 1/4 teaspoon salt, 1 teaspoon creatine monohydrate, and 1/4 teaspoon potassium citrate powder. Also include 1 Mega D3 and K2 tablet, 1 cod liver oil tablet (optional), and 2 more fish oil tablets. At lunch, take 1 multivitamin and 1 vitamin C liposomal tablet. For the 2 p.m. drink, have 1.5 teaspoons calcium citrate powder, 1/4 teaspoon salt, 1 teaspoon creatine monohydrate (optional), and 1/4 teaspoons potassium citrate powder. VERY IMPORTANT THAT YOU ONLY TAKE THE SUPPLEMENT STACK AND ELECTROLYTES FOR 1-2 MONTHS, THEN RETURN TO YOUR DR AND GET BLOOD TESTS. WHEN YOU HAVE THE BLOOD TESTS, ONLY TAKE THE ELCTROLYTES AND SUPPLEMENTS THAT ARE DEPLETED. REPEAT BLOOD TESTS EVERY 6 MONTHS.
  10. Eat three eggs a day for choline or reduce to two if your cholesterol is high.
  11. Take a walk outdoors for more than 25 minutes every day.
  12. High Intensity Interval Training (HIIT) alternates 30 seconds of high-intensity effort with 30 seconds of low-intensity recovery to improve both strength and endurance. Aiming for 45 minutes a week—like 15-minute sessions on Monday, Wednesday, and Friday—is a great approach. Workouts can mix cardio, weights, bodyweight moves (push-ups, planks), and compound exercises (squat with overhead press or lunges with bicep curl) for a well-rounded routine.
  13. Set the air conditioner to 17–19 degrees Celsius about 30 minutes before going to bed.
  14. Avoid eating for five hours before going to bed.
  15. Always start your meal with vegetables like leafy greens, broccoli, carrots, capsicum, zucchini, and cucumbers. The fiber from these veggies coats the intestines and helps slow the absorption of glucose into the bloodstream, which in turn reduces glucose spikes.
  16. Aim for six hours and 15 minutes to nine hours of sleep each night. Wear a sleep monitor to assess accurately. Most importantly, the best factor that predicts a good sleep is consistent going to bed and waking times.
  17. A savory meal is super important—start with vegetables, then move on to protein like meats and eggs, followed by fats such as avocado, butter, nuts, and oils. Next comes starches like potatoes, hash browns, bread, pasta, or rice, and finish with sugars like juice, danish, or croissant. A perfect breakfast example could be fried tomato, spinach, and mushrooms first, then bacon and eggs, followed by avocado with extra virgin olive oil, and finally bread with butter or a hash brown. Skip juices, oats, and cereals. Your breakfast should keep you full for only about four hours.
  18. Never eat starch or sugar on its own—always pair them with a protein or fat. This helps slow the absorption of glucose into the bloodstream and reduces glucose spikes. Pair bread with eggs, avocado, or butter. Pair rice with chicken or olive oil. Pair pasta with meatballs, cheese, or olive oil. Pair potatoes with salmon, eggs, or butter. Pair fruit with nuts or yoghurt.
  19. Whole foods are best, so try to avoid blending them into smoothies. Blending can break down the fiber in fruit, which increases how quickly glucose is absorbed into the bloodstream and can cause higher blood sugar spikes. A good idea is to eat fiber-rich whole foods like apples, celery, cucumber, or carrots before having a smoothie. You can also pair your smoothie with protein or healthy fats like Greek yogurt, nuts, seeds, or avocado.

ALL 19 FACTORS MUST BE ADHERED TO. THIS WILL MAXIMISE THE RESULTS. IT WILL ALSO MAKE YOU FEEL AMAZING. GOOD LUCK.