It’s vital to understand the strong link between Body care and Mind care. 

Don’t allow your joy to be consumed by physical exhaustion, tiredness, low energy, fatigue, lack of focus or low libido.

Instead, develop tools that support the body’s ability to self-regulate and heal, rather than using chemicals to try and override the effect of bad habits. Optimize your physical health with strategy. Practice simple and easy habits to make you feel healthier, fitter and more productive.

10 + 1
healthy body habits!

Feeling fit and healthy is more than just about what you eat and how often you exercise. It is about the energy to fully live the game of life. The higher your energy level, the more efficient your Body is.

Equip yourself with these 10+1 Body habits to increase your energy, to feel better and to fully own your day.

#1 HYDRATION & MINERAL WATER

Adult human body is about 60% water. Fill up these reserves continuously.
Wake up and hydrate first (and not with coffee). 

Start your day with a lemon water enriched with minerals (ingredients: water, fresh squeezed lemon, sea salt, optionally add glutamine powder, fiber or apple cider vinegar). This will hydrate, detoxify, and replenish minerals in your body and crash your cravings. Drinking lemon juice 30 minutes before a meal will lower your blood sugar response to a meal.

Additionally, try out and enjoy the health benefits of bulletproof coffee (ingredients: coffee, grass-fed butter, MCT oil), matcha tea (powdered green tea containing more caffeine than black tea, but less than a cup of coffee) or dry red wine. Remember, everything in moderation.

Avoid these 4 major drinking mistakes: Do not drink coffee on an empty stomach (caffeine dehydrates and can increase stress hormones). Do not drink when you eat or within an hour after the meal (liquid can dilute stomach enzymes and prevent protein digestion). Avoid soft drinks including diet or light sodas (soft drinks contain a lot of sugar and no nutrients. Artificially sweetened beverages trick taste buds into craving more sweet things and cause weight gain). Avoid fruit juices such as apple or orange juice (juices are full of fructose which is the same as sugar).

#2 CLEAN NUTRITIOUS FOOD

Do not sacrifice yummy foods. Eat clean and lean to fuel your body.
Fat is your friend, sugar is your enemy.

Don’t get overwhelmed with food trends or the next best diets. Just eat clean and lean, following universal nutrition principles. Balanced meal plans will switch off the hunger hormones, create steady, sustained energy and burn fat for fuel. If you are eating all the right foods and still not feeling your best, your body might not tolerate certain foods which may result in a chronic inflammation. In which case – get a food intolerance test.

The perfect plate contains 4 food groups: lean protein, healthy saturated fats, fiber and green veggies. Protein sources can be grass-fed beef, wild-caught fish, bone broth, quinoa, legumes, beans and eggs (if not intolerant).

Healthy fat sources are avocado, walnuts, wild salmon, grass-fed ghee butter, coconut or MCT oil. Fiber sources are chia, flaxseeds, sunflower seeds, wild rice, quinoa. Good green veggie sources are spinach, kale, cabbage and cucumber.

It’s also good to take a break from food in order to give your body time to burn fat for fuel. Eat a balanced meal every 4 – 6 hours and don’t snack in between the meals. Aim for 12 – 16 hour overnight fast, meaning if you had a dinner at 8pm, have your breakfast at 8am the earliest.

#3 ESSENTIAL SUPPLEMENTS

Even the most clean and lean diet can use some help.
Essential supplements can bridge the gap between deficient and optimal, and boost your performance.

Supplements are not a substitute for solid food or physical activity. But they can enhance and complete our diet in order to remedy potential deficiencies and to gain access to some hard-to-find nutrients.

The 5 key things to consider supplementing are probiotics, krill oil, B vitamins, vitamin D and additional minerals. Probiotics stimulate gut health; the gut is our second brain and it is where 80% of our immune functions live. Krill oil balances the omega-3 to omega-6 ratio, reducing systematic inflammations, joint and menstrual pains. Vitamin D (best intake with K2) supports everything from optimal mood to bone health.

B vitamins (mainly B12) support the nervous system, they give us more energy and more resilience. Multinutrients (green blend is better absorbed than multivitamins) support relaxation, they strengthen bones, heal wounds and boost our immune system.

Supplement your lifestyle in the most natural way possible. Get more sunlight and fresh air. Hug some trees, eat spinach, wild fish, dark chocolate. Breathe deeply, laugh a lot, have sex and sleep. Use essentials oils (e.g. lavender, sandalwood) or take magnesium sulfate baths to relax and recover.

#4 SUNLIGHT & NATURE

Make use of free natural doctors as the first line of defense.
Go out to nature, breathe in the fresh air and get some sun on your skin.

Vitamin D is critical to our health. Adequate vitamin D is required for bone synthesis, calcium balance, hormone production and immune function. If prolonged, vitamin D deficiency can lead to bone mineralization and depression. The main source of vitamin D is the sun, free and very effective way to self-medicate and boost happiness. So try to get a daily dose of this natural energy boost.

Minerals (e.g. calcium, iron, magnesium, potassium) come from soil and water, and are essential for mental and physical health, and your daily performance. Swim in the sea, hug some trees, walk barefoot in a park, do some gardening or walk in the rain. Safe exposure to natural sunlight and to green spaces will calm your mind, elevate mood and improve your self-esteem.

“Nature does not hurry, yet everything is accomplished.”
-Lao Tzu-

Ground yourself in nature. Observe nature and yourself. Not all grounds are equally fertile, neither for a flower nor for you. In garden design it is important to care for the individual nature of the flowers if you want them to reach full bloom. There is no shame involved for a shadow flower not to blossom in the full sun, there are just different plants with different needs. The same goes for people. You are responsible for looking out for yourself and for catering to your own well-being. Find soil that makes you root down, makes your leaves happy and that allows you the space to come to a full bloom.

#5 MOVEMENT & EXERCISE

Your physical body is a reflection of your standards and the identity you have for yourself.
How do you feel about your body today?

“What if I told you there was an actual miracle drug? It could make you skinny. It could make you sexier. It could build your muscles. It could relieve stress. It helps you live longer. It helps you sleep. It relieves depression. It alleviates pain. It can even help you remember things better. It’s totally free. It’s called exercise.”
-Aubrey Marcus-

Exercise for a healthy, strong and happy body. Train for a calm, controlled mind and high energy. For optimal fitness results try to always choose movement (stretch, take the stairs instead of the elevator, bicycle instead of taking the tram). Do exercises your body needs and likes.

Train 3 – 4 times per week in a well-rounded manner (include mobility, flexibility, cardio, endurance, strength and power exercises), and allow post-workout windows to recover and build strength.

You don’t get stronger by working out only, you get stronger recovering from the workout. Here are some hacks to optimize your post-workout recovery: drink coconut water, eat protein (it builds muscle mass) and slow carbs (which are the muscles’ main source of energy during exercise), expose yourself to contrast temperatures (take hot and cold showers or combine hot sauna with cold pool), stretch, practice low-key activities like moderate-intensity walking or yoga, rest and sleep.

#6 COLD SHOWER & CRYOTHERAPY

Step into a freezing cold shower, lake, or cryo cabin (below 100 degrees Celsius).
Choose cold over cozy, intentional over known default, progress over stagnation.

Chronic stress is ever present. Traditional medicine tends to numb it rather than teaching us how to deal with it. Counter-intuitively, the best way to deal with chronic stress is to face it, adapt to it and become stronger. Cold exposure is one of the main sources of acute stress. It is another free natural doctor that boosts your mental and physical performance. Cold can be accessed in showers, cold tubs, cold lakes and via cryotherapy.

Facing the cold shock by entering freezing water or a liquid nitrogen cabin for two or three minutes a day is the best practice to overcome mental resistance and to increase your tolerance to stress. It “thickens your skin”, creates a habit of making yourself do what you don’t find easy or comfortable and it disciplines you to make choices which are in your best interest.

Cold as a stressor increases the concentration of stress hormones in the blood circulation. In this process, the production of inflammatory proteins decelerates and inflammations in the body significantly decrease. It activates the immune system, releases pain, improves skin condition and longevity. It lessens body fat by boosting metabolism, suppresses appetite and the increased oxygen in your body will let your cells make better use of the nutrition. It is used to heal depression, improve sleep quality and elevate mood and energy.

#7 BREATH & MEDITATION

Follow your breath. Find your own version of yoga or meditation that grounds you
and supports a feeling of clarity, freshness and lightness.

Whatever you want to accomplish in life, it starts with you being able to clearly see what is important to you and what it takes to get there. Living in permanent state of busyness, social pressure, limiting beliefs and related stress does not allow much space for clarity and conscious creation.

You can clear your mind and focus your energy simply by learning to breathe better. The same way stress can deregulate the breath (triggering shallow rushed breathing), the same way deep breathing can regulate and neutralize the stress symptoms.

“Iceman” Wim Hof recommends the intentional deep breathing method that can be practiced at home at any time, by yourself, best on an empty stomach.

Sit comfortably, inhale through your nose and exhale through your mouth. Use deep and powerful bursts. Repeat 30 times. You can become light-headed or experience a tingling sensation, which is normal. After 30 power breaths, fill your lungs to maximum capacity, then exhale and hold for as long as you can. Hold your breath without forcing it, until you experience the gasp reflex. Adrenaline will kick in, then take a deep recovery breath in, repeat another session of 30 breaths or return to normal breathing.

This intentional deep breathing method brings effects similar to meditation.

#8 LAUGHTER & FUN

“We do not stop playing because we grow old; we grow old because we stop playing.”
-George Bernard Shaw-

Laugh when you are happy and laugh when things go wrong. Laugh off your worries, insecurities, ego and your belly fat. Choose joy, passion, liveliness, impact and radiate magnetic, happy energy.

Laughter is a big deal and it has many beneficial effects on the human body. When you laugh, your brain releases endorphins and serotonin that create a feeling of joy. This can have a long lasting effects on your mood and levels of happiness.

Laughter reduces the level of stress hormones, such as cortisol, leaving you with a nice, relaxed feeling. It provides a full-scale workout for your muscles, stimulates blood circulation and speeds up metabolism. Laughter protects the heart by lowering blood pressure, it boosts the immune system and increases pain tolerance. It can even alleviate depression.

Positive fun energy is truly magnetic. Lighten up your life, make difficult and challenging situations feel lighter and easier, and amazing people will gravitate towards you.

#9 SEX

Have more and better sex. Explore, open up and connect.
Feel more alive, fulfilled and inspired than ever.

Love and passion make us feel alive and fulfilled, and yet we do not live enough of it daily. The list of excuses is long. Too busy, too tired, we must lose some weight first, the desire in long-term relationship is gone, or you are single. As a result, we end up not having enough of what we crave for the most – highest expression of love, acceptance and connection.

Deep down we feel a fear of rejection, loss of love, not being enough. People who regularly crave love but are never successful in it, do not love themselves. Make it a daily habit to put yourself, your health and your happiness first.

When you start taking care of yourself, you start feeling better, looking better, and you radiate more attraction. Having more and greater sex (as opposed to wishing and daydreaming about it) starts with you.

We are sexual beings. Always have been and always will be. We are literally here as a result of this innate drive for sexuality. It is important for your health and fullness of life to celebrate it. Give and receive love openly, be free, love without fear of future loss. Explore your sexuality. Express your thoughts and desires. Get the ego out of your sex mind. Be mindful and be in the now with your partner. Connect on the deepest level with your partner and with yourself.

#10 SLEEP & REST

Make time for sleep. It is your creative space.
Great ideas and solutions get solved in your dreams.

The modern busy culture associates sleep with laziness or lack of ambition. Yet, the majority of people are sleep deprived, fatigued, unhealthy and unhappy. Your mood and daily performance highly depend on the quality of your sleep, so it’s worth to optimize your sleep in order to optimize your active day time.

The optimal sleep time amounts to 35 sleep cycles per week, theoretically 5 sleep cycles per day (7.5 hours), where one sleep cycle equals 90 minutes. If you don’t get enough sleep in a night, relax and compensate the sleep deficiencies with restorative power naps throughout a week.

Don’t count how many hours of uninterrupted sleep you get in a night, almost no one makes it to the recommended 8 hours of sleep per night. Take the sleep pressure off your sleep. Instead focus on your overall relaxation during the week.

Here are some bedtime hacks to optimize your sleep: keep your bedroom cool (let fresh air in) and dark, eliminate blue light exposure (switch off laptop, phone, TV), keep a consistent sleep schedule, hydrate with minerals but stop intake of fluids at least 60 minutes before bedtime, supplement calcium and magnesium, be mindful expressing gratitude for today and setting intentions for the next day.

#10+1 RESET & RECONNECT

Brush off all expectations and pressures. Take off the masks and defenses.
Connect with your true self and with your tribe, deeply and without judgment.

Is each day nice, but does it feel rather boring and tiring? Does every day look and feel the same? Are you enjoying the hamster wheel you created for yourself? Are you hungry for more of what you currently have, or are you hungry for change?

Press pause, reset and reconnect. Take an hour, a day, a week, whatever is available to you and connect with yourself. Take yourself on a date and give yourself undivided attention. Go on a full social, emotional, mental and physical detox. No phone. No laptop. No social media. No friends. No appointments. No to-do list.

Remove all distractions, influences, expectations and responsibilities. Just you, solitude and energy of the Universe. What remains is your truest, most essential self. A clearer, lighter version of yourself, ready to make more conscious choices.

Forgive yourself for past mistakes and expectations you haven’t lived up to. Learn your lessons, understand what truly matters to you and why. Keep yourself going, and visualize your future self and your success. Leave the hamster wheel by making each day about becoming better, for yourself and for people you care about. Share your journey with the people who warm your heart.

Ready to set mind habits?

TAKE CONTROL OF YOUR MIND

MIND HABITS