justin, Author at Not Just Physio

Purchase a hydrogen water bottle from www.dicksmith.com.au ($35 – $40). Recommendation is to use mineral or filtered water inside the hydrogen water bottle (2 bottles per day – 900ml).
Purchase mineral water (Perrier or Pelegrino from Woolworths). One litre is $4. Recommendation is 1 litre per day.
KETO diet. Visit my homepage on www.notjustphysio.com.au, go to new research, scroll all the way down to the bottom and find the keto food list. The keto healthy eating plan is the best overall diet to follow.
Fasting. 12 meals per week (5 days of 2 meals per day and 2 days of 1 meal per day). Do not perform two days in a row of only one meal. When you are comfortable with the 12 meals a week type of fasting, then move to 3 days of fasting (maintaining very good hydration and supplements during the fast), recommendation is twice a year for the 3 days fast. Progress to once a year 7 day fast. The supplement list is mentioned in 12 of this article.
One tablespoon of apple cider vinegar and one tablespoon of fresh lemon juice with approximately 250ml of water. Recommendation is 1-3 times a day. Drink 10 minutes before every big meal.
Have cold showers only just before bed. Start at 10 seconds and work up to 3 minutes.
Hot and cold contrast showers or baths throughout the day. Start at 10 seconds and work up to 3 minutes. 10-15 degrees Celsius is ideal cold temperature. Attempt 1:1 ratio contrast bathing (10 seconds hot, 10 seconds cold, 10 seconds heat, 10 seconds cold etc).
Deep breathing exercises (inhale for 5 seconds through your nose and then 5 seconds through your mouth, repeat 6 more times). Repeat this exercise 4-10 times a day.
Only consume coffee or tea 1.5 hours after waking.
No coffee or tea 8 hours before bed.
No alcohol.
Go to iherb.com. The brand NOW is what you are looking for. First supplement is mega d-3 and MK-7, 120 tabs, $53.41 (take 1 tablet between 10am to 2pm). Second supplement is Omega-3 Fish oil, softgels, $32 (take 1 tablet when wake up, the other one between 10am to 2pm with the mega d3 and k7 tablet. The third supplement is potassium citrate pure powder, $27.06 (take 1/4 teaspoon in your drinks twice a day). The fourth supplement is magnesium glycinate powder, $31.38 (take 1/2 teaspoon in your drinks twice a day). The last supplement is Eve for women and Adam for men 180 tablets (not the softgels), take 1 when you wake up, 1 for lunch and 1 for dinner. Approximately $217.26.
1/2 cup Kefir milk just before bed.
Electrolyte powder throughout the day. Recommendation www.DrHydrate.com.au – 3 bottles for $129 – 90 days supply. Make sure there is plenty of Calcium, Magnesium, Potassium, B3, B12, Sodium and Chloride in your electrolyte powder.
Greater than 25-minute walk outdoors every day.
HIIT. Your strength and endurance training should follow the basic principle of high intensity for 30 seconds and low intensity for 30 seconds. Total of 45 minutes per week is ideal – E.g. 15-minute session Monday, Wednesday and Friday.
Open windows in bedroom to allow more oxygen in.
Live plants in room to increase oxygen and decrease carbon dioxide. The snake plant is perfect.
Air con set at 19-20 degrees Celsius.
Avoid blue light and ceiling lights just before bed. Go out and look at the moon and stars for a few minutes (triggers melatonin).
No food 5 hrs before bed.
Always start the meal with vegetables. The fiber from veggies coats the intestines and allows slower abortion of the glucose into the bloodstream. Therefore, slows down glucose spikes.
6.5 to 8 hours of sleep per night
A Savoury breakfast is super important – vegetables first, protein (meats and eggs) second, fats (avocado, butter, nuts and oils) third, starch (potato, bread, pasta, rice) and sugars last. Perfect example of breakfast would include (tomato, spinach and mushroom – fried), then eat the bacon & eggs, then eat the avocado with extra virgin olive oil, then the bread with butter or hashbrown. Avoid juices, oats and cereals. Your breakfast should make you feel full for 4 hours only.
Never eat a starch or sugar by itself, always eat them with a protein or fat. This process once again reduces absorption of glucose into the bloodstream and minimizes glucose spikes.
Moving (doesn’t have to stressful) for 10 minutes (walking, calf raises) after eating is important to slow the glucose absorption into the bloodstream and minimize the glucose spike. Muscles are great absorbers of glucose.
Whole foods are best, avoid blending foods (smoothies). The blending process destroys the fibre in the fruit and as a result increases the absorption of the glucose into the bloodstream and allows for higher spikes in blood sugar levels. recommendation is to eat fibre rich whole foods before drinking the smoothie like apples or carrots.