Jun 30, 2025
🍽️ WHAT WE EAT (“Fit Body”)
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Cook your own food – cheapest, healthiest, tastiest path to looking & feeling better.
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90 % whole-food rule – mostly meat, poultry, fish, eggs, raw milk/cheese, honey, fruit, veggies.
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Limit the big saboteurs – alcohol, added sugar, processed/seed-oil-heavy foods, liquid calories.
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Ancestral fats – butter, ghee, tallow, coconut or olive oil; dump industrial seed oils.
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Protein-forward eating – anchor every meal with quality protein for muscle, satiety, blood-sugar control.
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Precision hydration & minerals – use high-quality salt + magnesium with meals and water.
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Fasting as a tool – strategic fasts for metabolic flexibility and gut rest.
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Cheat-code bedtime nutrition – eating finishes 2-3 h before lights-out (see sleep section).
🏃 HOW WE MOVE (“Fit Body” continued)
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Daily baseline: walk ≥ 10 000 steps – the more you walk, the better you feel.
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Lift ≥ 4× per week – the more you lift, the more muscle you build; prioritize compound moves.
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Movement micro-wins – walk after meals, take the stairs, stretch while on calls.
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Outdoor > indoor – sunlight + fresh air amplify the mood boost.
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Do hard things – deliberate discomfort (heavy lifts, hill sprints, cold dips) makes the rest of life easier.
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Mini-metric goals – work toward: 10 pull-ups, 25 push-ups, 30 crunches, 1-mile run < 7 min (top 1 % but attainable).
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Active recovery – gentle walks, mobility flows, breath-work between intense sessions.
🧠 WHAT WE FOCUS ON / HEADSPACE / LOVE / LOW STRESS
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Golden bedtime – the earlier you sleep, the better you feel; 9 p.m. lights-out is a weight-loss & energy cheat code.
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7 + hours every night – non-negotiable for hormones, immunity, cognition.
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Calm mind priorities – gratitude, meditation, prayer, earthing, laughter, breath-work.
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Nature therapy – sun, grass, water, trees: free antidepressants.
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Purpose & passion stack
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Fit body
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Calm mind
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Loving family
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Exciting hobby
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Respect for nature
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Rewarding purpose
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Supportive life partner
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Stress is not a badge of honor – schedule rest like workouts; low-stim routines > chronic hustle.
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Design a life you love – work that lights you up, movement built into the day, joyful relationships.
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Reject the modern “normal” – daily Starbucks, cubicle confinement, 40-year job you hate, multiple meds, no sunlight, no exercise → not the path.
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Embrace the real normal – fulfilling work, outdoor time, strong body, vibrant health, thriving relationships.
🔬 HOW WE APPROACH HEALTH, SUPPLEMENTS & BODY RECOVERY
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Foundational stack – magnesium, creatine, collagen (DiNic’s “never-skip” trio).
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Targeted add-ons – electrolytes, high-quality multi/mineral, vitamin D/K, omega-3s as labs dictate.
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Sleep hygiene – dark room, cool temp, magnesium + glycine in the evening, zero blue light last hour.
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Underrated “medical tools”
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Sunlight ☀️
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Sleep 😴
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Nature & earthing 🌳
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Real food 🥦
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Exercise & walking 🚶♀️
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Hot/cold exposure (sauna, cold plunges) 🔥🧊
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Salt & magnesium 🧂
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Meditation & laughter 🧘♂️😄
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Active recovery tech – red-light, compression, massage, mobility, breath-work.
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Lab-first mindset – annual bloodwork, CGM, body-comp scans; tweak before problems arise.
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Body-transformation quick-start (90 days)
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Limit alcohol
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10 k steps daily
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Lift ≥ 4× weekly
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Sleep 7 + h
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90 % whole foods
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Ditch liquid calories
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Prioritize protein + quality fats
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Rule of compounding – small, relentless wins in movement, food, sleep, mindset snowball into radical change.
CHEERS to creating YOUR new normal based on all that we know!!XOLindsay