Happy Tolkien Reading Day! 
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.
