Health is often overcomplicated by trends, conflicting advice, and temporary fixes. In reality, only a few core principles determine long-term health, and they are based on scientific fundamentals. This guide lays out the essential elements of health, providing specific details and an exact plan to follow for optimal well-being.
1. Nutrition: What to Eat and How Much
A. The Essentials of Nutrition
- Protein – Supports muscle repair, immune function, and metabolic health.
- Daily target: 1.2–2.2g of protein per kg of body weight (0.54–1g per pound).
- Best sources: Beef, chicken, fish, eggs, Greek yogurt, cottage cheese.
- Fats – Essential for hormones, brain function, and energy.
- Daily target: 70–150g per day (adjusted for calorie needs).
- Best sources: Avocados, olive oil, butter, fatty fish, eggs, nuts.
- Carbohydrates – Fuel for activity and brain function.
- Daily target: Adjust based on activity level (50-300g per day).
- Best sources: Rice, potatoes, oats, fruit, honey.
- Water – Supports digestion, circulation, and metabolism.
- Daily target: 3–4 liters (100–135 oz) per day.
- Best sources: Plain water, mineral water, herbal tea.
B. Foods to Avoid Completely
- Seed oils (canola, soybean, corn oil) – High in inflammatory omega-6.
- Refined sugars – Cause insulin spikes, fat gain, and inflammation.
- Processed grains (white flour, cereal, pastries) – Nutrient-poor and cause blood sugar fluctuations.
- Artificial additives (aspartame, MSG, preservatives) – Linked to metabolic issues and inflammation.
C. Meal Plan (Example)
| Meal | Food |
|---|---|
| Breakfast | 4 eggs, avocado, Greek yogurt, black coffee |
| Lunch | 6 oz grilled steak, steamed broccoli, white rice |
| Dinner | 6 oz salmon, baked sweet potato, olive oil drizzle |
| Snack | 2 boiled eggs, handful of almonds, cheese cube |
2. Sleep: The Foundation of Recovery and Longevity
A. Sleep Requirements
- 7-9 hours per night is mandatory for optimal hormone function and brain health.
- Consistency is key: Sleep and wake up at the same time daily.
B. How to Optimize Sleep
- Avoid screens (blue light) 1-2 hours before bed.
- Sleep in a cold room (60-67°F or 15-19°C).
- No caffeine past noon.
- Use blackout curtains for total darkness.
- Follow a wind-down routine: Reading, stretching, deep breathing.
C. Exact Nighttime Routine
- 9:00 PM – No screens, dim lights.
- 9:30 PM – Herbal tea, magnesium supplement.
- 10:00 PM – Reading or journaling.
- 10:30 PM – Sleep in a completely dark room.
3. Strength and Physical Activity
A. Strength Training (Essential for Longevity)
- 3-5 sessions per week of resistance training.
- Focus on compound lifts (squat, deadlift, press, pull-ups).
Workout Example (3 Days Per Week, Full-Body Routine):
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 6-8 |
| Bench Press | 4 | 6-8 |
| Deadlifts | 3 | 5-6 |
| Pull-Ups | 3 | 8-12 |
| Planks | 3 | 60 sec |
B. Cardiovascular Health
- Daily goal: 7,000–10,000 steps.
- Weekly goal: 2–3 sessions of low-intensity steady-state (LISS) cardio (walking, cycling) and 1–2 high-intensity interval training (HIIT) sessions.
4. Sunlight and Natural Elements
- Sun exposure: 20-30 minutes daily for vitamin D and circadian rhythm regulation.
- Cold exposure: Occasional cold showers or ice baths to improve metabolism.
- Grounding: Walking barefoot on grass or sand for stress reduction.
5. Mental Clarity and Stress Management
- Meditation: 5-10 minutes daily to reduce cortisol.
- Journaling: Write down goals and gratitude daily.
- Social connection: Interact meaningfully with family and friends.
Exact Daily Mental Routine
- Morning – 5 minutes of deep breathing.
- Midday – Step outside for sunlight exposure.
- Evening – Reflect on daily wins in a journal.
6. Elimination of Toxins
A. Cut These Out Completely
- Alcohol – Increases estrogen, disrupts sleep, damages the liver.
- Smoking & Vaping – Damages lungs, accelerates aging.
- Excess screen time – Leads to mental fatigue, eye strain, and dopamine desensitization.
B. Detoxification Strategy
- Drink 2-3 liters of water daily.
- Consume leafy greens, cruciferous vegetables, and lemon water to support liver detoxification.
7. Hormone Optimization
Testosterone & Estrogen Balance:
- Eat cholesterol-rich foods (eggs, red meat) for hormone production.
- Get 8 hours of sleep and avoid excessive stress.
- Strength train 3-5 times per week.
Cortisol Management:
- Eliminate excess caffeine.
- Prioritize deep breathing and meditation.
8. Exact Daily Health Routine (Follow to the Letter)
Morning Routine (6:00 AM – 9:00 AM)
- Wake up and get sunlight exposure within 10 minutes.
- Drink 500ml of water with sea salt.
- Do 5-10 minutes of stretching or deep breathing.
- Eat a protein-rich breakfast.
- Train or walk (strength training or light cardio).
Midday Routine (12:00 PM – 3:00 PM)
- Eat a balanced meal (protein, fats, carbs).
- Spend time outdoors (sunlight + grounding).
- Work on mental clarity activities (deep work, learning, journaling).
Evening Routine (6:00 PM – 10:30 PM)
- Eat a final meal high in protein and healthy fats.
- No screens after 9:00 PM.
- Cold shower or bath before bed.
- Sleep at 10:30 PM in total darkness.
Conclusion: The Only Things That Matter for Health
If you follow this guide exactly, you will:
✔ Build muscle and strength.
✔ Optimize hormones and metabolism.
✔ Improve energy, focus, and mental clarity.
✔ Reduce disease risk and extend lifespan.
There are no shortcuts or gimmicks—this is the blueprint for long-term health. Stick to it without deviation, and the results will follow.
