25 Top Lifestyle Changes That Worked For Our Most Successful Clients In 2022Luke Coutinho
I hope all of you are having a beautiful holiday season. Over these last few days, I have had a chance to reflect on the year that has gone by. While it had its ups and downs, successes and misses, I am grateful for all the achievements and life lessons.
As 2022 draws to a close, we collected data from our patients with cancer, diabetes, Alzheimer’s, obesity, cholesterol, blood pressure, autism, and rare syndromes. We also looked at people with extreme levels of fitness.
Here are the top lifestyle changes our most successful clients adopted throughout 2022 that have worked wonders for their health and recovery.
Many of these changes are simple and set the fundamentals of human wellness. Remember, when the fundamentals are not in place, complication does not matter.
#1 Don’t make resolutions.
Resolutions fail at most times and land up upsetting and demotivating us. What you need is not motivation but inspiration. Why do most people fail at resolutions? Because we fail to assign value to them. Have you ever wondered why we do not need the motivation to love our children or look after our expensive watches, handbags, and cars? Because we assign value to them. In the same way, you need to assign value and priority to the gift of your life and health. Look after your intelligently designed body. Why wait till the 6th of Jan to start taking care of your health? Start now.
#2 Stop eating late-night dinners. Your body is not designed to break food down post-sunset because it moves from the feed and breed mode to the rest and digest mode. Stop eating too close to your bedtime. Eat your last meal of the day as close to sunset as possible and keep it balanced and light. You will experience a notable difference in digestive health, feel light, and improve your overall fat burn.
#3 Hit the hay 2 hours before midnight. Yes, sleep by 10 PM. It is a powerful recovery hour for your body. And keep this time consistent at least 5 days a week.
#4 Switch off all gadgets 1 hour before bedtime because you want your melatonin (sleep hormone) to work for you. Blue light from gadgets and devices suppresses it. Adopt pre-bedtime rituals for that one hour. Pray, offer gratitude, have a warm bath, practice breathing exercises, talk to your family, make love, and so on.
#5 Do not switch your gadgets on until 1 hour after you wake up. Connect with nature and natural light. Great for your circadian rhythm. Adopt a powerful morning routine instead. Oil pull, brush your teeth, finish pooping first thing in the morning, practice pranayama, or get your workout. Here are 7 ways to build a powerful morning routine.
#6 Try to get Vitamin D with sunlight every day. There is power and magic in the sun. Depending on what part of the world you live in, you want to follow local guidelines on when exposure to sunlight is safe for you. Sunlight is medicine. Even 15 to 20 minutes a day is enough. Its infrared rays are anti-inflammatory.
#7 Practice 3 minutes of Anulom Vilom, an alternate nostril breathing technique, or Pranayama. Close the right nostril, breathe through the left, close the left nostril and breathe through the right. 10 to 15 cycles are powerful for your health. They can help you sleep deeper, energize and calm you.
#8 Constantly stressed or anxious? Try Box breathing or Square breathing. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds and repeat the cycle. Do 6 to 8 counts of this to feel better.
#9 Here is a simple wonder drink that has worked beautifully for our clients who struggle with gut issues. Take 1 tsp ajwain (bishop’s weed), 1 tsp jeera (cumin), and 1 tsp saunf (fennel). Add this to 2 cups of water. Boil for 6 minutes. Reduce this to half to make a concoction. Have this 30 minutes before or after your meals. You can also sip on this 1 to 2 times a day.
#10 Adopt fasting as a way of life. Don’t follow it with the intention of weight loss. Fat loss is a pleasant side-effect of it. But fasting needs to be followed smartly and scientifically. Don’t starve yourself. Find what fasting windows work for you and keep them consistent. It is not a competition. Even a 12-hour natural circadian fast is beautiful. Everyone is unique. Have your last meal at sunset and then break it only after sunrise. Extend it if your body allows you to. Listen to its biofeedback.
#11 Express your emotions. Most of us are holding onto too much emotional baggage, childhood trauma, resentment, anger, bitterness, strained relationships, and so on. Start expressing yourself before your emotions manifest themselves into a disease. Find a confidante – a close friend or a family member you can trust. If you do not have anybody, write it down on a piece of paper and discard it. Or you can even record it as a voice note and then delete it.
#12 Build relationships and memories. Don’t spend your life chasing only material pleasures that give you temporary dopamine boosts. Is there scope for you to give up your ego and pride and repair damaged relationships? If yes, try it. It can benefit you on a cellular, mental, emotional, and spiritual level. Spend time and effort creating memories and experiences with your spouse, partners, children, siblings, parents, friends, and even yourself. When you feel low, these memories will lift you right back up.
#13 Focus on service and giving back. It doesn’t have to be cash or cheque. Volunteer your time. If you have a skill, can you mentor someone? Nothing is more fulfilling than giving without expectation and watching someone smile. The impact you make benefits your mental health, longevity, and overall wellness.
#14 Practice deep listening. Most people heal simply when you listen to them without interruptions. Know someone who needs a gentle listening ear? Do it for them. Give them unconditional listening. You do not have to be a doctor or nutritionist to do this.
#15 Many young girls, women, and people who menstruate struggle with difficult periods, PCOS, and PMS. While these are multifactorial, one commonality that we have seen among most people undergoing these is a magnesium deficiency. Once you fix this, your cycles become a little easier to get through. You can eat foods rich in magnesium or use supplements under professional guidance. One home remedy that has worked beautifully for many is to have 1 tsp of raw cacao powder mixed in one glass of water. Have this every day for one month and check if it works for you.
#16 Practice deep reflection. Many people find it difficult to meditate. So we recommend they take the first step by trying reflection. It is a powerful practice. 10 to 15 minutes before bed – reflect on the day that has gone by. Are there small opportunities and blessings to be grateful for? Did something that someone did make you smile? Did one of your kind gestures make someone else happy? Don’t use this time to judge, just observe, reflect and learn. It will make you realize how rich you truly are. It makes us realize how rich we truly are. Reflection allows you to learn life lessons. It also gives you the strength to count your blessings and accept and let go.
#17 MTA – Move to action. No matter how big or small. Don’t be stuck in victim mode. You can watch 20 motivational videos, but it is useless if it doesn’t make you take an action. If you are angry, move to action with the 10-minute rule. Feel all the rage you can in 10 minutes, but after that move to action and gently navigate yourself back to homeostasis and stability.
#18 Try juggling. Two tennis balls are all you need. It is scientifically proven to be one of the most powerful exercises for your brain to keep it active.
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#19 When it comes to fat loss, bone density, hormones, prevention of osteoporosis, and longevity- build lean muscle. Whether you are in your 20s, 30s, 40s, 50s, 60s, 70s, or 80s – aim to build lean muscle with resistance training, yoga, weight training, and so on. Doing this strengthens your bones, reduces the risk of injury, speeds metabolism, and enhances fat burn. Here are 10 bodyweight exercises you can try at home to build lean muscle.
#20 Learn Yoga. Do it online or in person under the guidance of an expert. As we grow old, we need flexibility and mobility in addition to lean muscle, endurance, and agility. Choose the right school of Yoga that works for you. Remember, it is not an exercise but a way of living.
#21 Try Surya Namaskar or sun salutations. It consists of 8 asanas and 12 steps. It involves all parts of the body and helps increase stamina, strength, and endurance with regular practice. Apart from building muscle, it also helps improve insulin control, metabolism, blood circulation, detoxification, digestion, hormonal balance, and mental health. Start with 1 Surya Namaskar and gradually build it up. Try this for at least 6 minutes a day.
#22 Say NO to toxic positivity. What we did through 2022 is educate our clients to not focus on toxic positivity. You cannot be happy or optimistic all the time. Move from chasing happiness to seeking fulfillment. You can have little in life and still feel content. When you aim for fulfillment, you also cultivate your inner peace.
#23 The keyword for 2022 and 2023 is perception. You do not have to listen to everything everyone is saying. Don’t be a sheep and fall prey to the herd mentality. Don’t follow trends mindlessly. You are unique and a bio-individual. What works for someone else does not have to work for you. Make your decisions with the right perception.
#24 Change limiting mindsets and belief systems that imprison you. Faith and fear cannot coexist. All the answers to the change you need in your life are within you. Use your common sense and critical thinking.
#25 Focus on small wins every day. You don’t always have to always aim for big milestones because one small win every day will contribute to the big picture when you do it with consistency and discipline.
The bottom line
Every change I have spoken about is based on the 5 fundamentals of holistic health, wellness, and lifestyle.
Advanced cellular nutrition: What food do you feed yourself? Quality, quantity, and time matter.
Adequate movement and exercise: Don’t overdo or underdo it. Keep your workouts holistic. Focus on muscle, endurance, stamina, cardio, flexibility, mobility, and brain exercises.
Quality sleep: Most people are sick today because they are sleep deprived. Practice good sleep hygiene. Aim for good old, powerful, and restorative sleep. It is powerful to align your circadian rhythm.
Emotional wellness: Beyond what you feed your body, what you feed your mind matters. An unhappy mind equals a sick body. Take charge of your mental health.
The Spirit: Learn how to nurture it within you.
Life is not and will never be a bed of roses. It has struggles, grief, sadness, and failures. But it also brings goodness, happiness, joy, and fulfillment. All we can do is try our best to make the most of it. When we accept this, we chart the action plan for a more wholesome life.
As we bid goodbye to 2022, here’s gratitude to each of you for being an integral part of our community and all that you do. Wishing you health and abundance in 2023. Happy New Year!
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