For most people (although there are clearly individual differences),
a diet high in healthful fats (as high as 50-70 percent of the calories you
eat), moderate amounts of high quality protein, which is far less than the
average amount most people eat, with the bulk of carbohydrates coming from
vegetables and very low or no carbohydrates from grains and sugars, will set
you on the right track toward health.
Comprehensive Exercise Program, including High-Intensity Exercise
Even if you're eating the healthiest diet in the world, you still
need to exercise to reach the highest levels of health, and you need to be
exercising effectively, which means including not only core-strengthening
exercises, strength training, and stretching but also high-intensity
activities into your rotation. High-intensity interval-type training boosts
human growth hormone (HGH) production, which is essential for optimal health,
strength and vigor. I've discussed the importance of Peak Fitness for your
health on numerous occasions, so for more information, please review this
Stress Reduction and Positive Thinking
You cannot be optimally healthy if you avoid addressing the emotional
component of your health and longevity, as your emotional state plays a role
in nearly every physical disease -- from heart disease and depression, to
arthritis and cancer. Effective coping mechanisms are a major longevity-
promoting factor in part because stress has a direct impact on inflammation,
which in turn underlies many of the chronic diseases that kill people
prematurely every day. Meditation, prayer, energy psychology tools such as
the Emotional Freedom Technique, social support and exercise are all viable
options that can help you maintain emotional and mental equilibrium.
Optimize Vitamin D with Proper Sun Exposure
We have long known that it is best to get your vitamin D from
appropriate sun exposure during times when UVB rays are present. Vitamin D
plays an important role in preventing numerous illnesses ranging from cancer
to the flu.
The important factor when it comes to vitamin D is your serum level,
which should ideally be between 50-70 ng/ml year-round. Sun exposure or a
safe tanning bed is the preferred method for optimizing vitamin D levels, but
a vitamin D3 supplement can be used when necessary. Most adults need about
8,000 IU's of vitamin D a day to achieve serum levels above 40 ng/ml, which
is still just below the minimum recommended serum level of 50 ng/ml.
Be aware that if you take supplemental vitamin D, you also need to
make sure you're getting enough vitamin K2, as these two nutrients work in
tandem to ensure calcium is distributed into the proper areas in your body.
Vitamin K2 deficiency is actually what produces the symptoms of vitamin D
toxicity, which includes inappropriate calcification that can lead to
hardening of your arteries.
While the ideal or optimal ratios between vitamin D and vitamin K2
have yet to be elucidated, Dr. Kate Rheaume-Bleue, author of Vitamin K2 and
the Calcium Paradox: How a Little Known Vitamin Could Save Your Life,
suggests that for every 1,000 IU's of vitamin D you take, you may benefit
from about 100 micrograms of K2, and perhaps as much as 150-200 micrograms
Fermented vegetables can be a great source of vitamin K if you
ferment your own using the proper starter culture. We recently had samples of
high-quality fermented organic vegetables made with our specific starter
culture tested, and a two to three ounce serving contained about 500 mcg of
High Quality Animal-Based Omega-3 Fats
Animal-based omega-3 fat like krill oil is a strong factor in helping
people live longer, and many experts believe that it is likely the
predominant reason why the Japanese are the longest lived race on the planet.
Avoid as Many Chemicals, Toxins, and Pollutants as Possible
This includes tossing out your toxic household cleaners, soaps,
personal hygiene products, air fresheners, bug sprays, lawn pesticides, and
insecticides, just to name a few, and replacing them with non-toxic
Thank You Dr. Mercola
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Willie Nelson - Always On My Mind
God Bless Everyone & God Bless The United States of America.