In this episode I explain the principles in the book “Formula 7.” These are the most powerful principles of health. They are easy to do, there’s no difficult diet or regimen, and they apply to anybody, old or young, male or female. If you want to achieve better health, lose weight, and gain more vitality and higher fitness levels, then this episode is worth a listen! Note that this information is presented as educational in nature and is not intended to diagnose, treat, or cure any disease.
1:00 Get the book “Formula 7” for free with any purchase on the store.
2:40 Techniques versus Principles.
2:57 The diet you use to lose weight has NOTHING to do with whether you gain the weight back on again.
4:14 The 7 principles are the answer to have continued great health and ideal body weight on an on-going basis.
5:10 Foundational, important concepts that should be understood first:
- Principles are much more powerful than techniques
- The power of simple things
- The allegory of the flywheel
- The power of power ups
- Birds of a feather
12:51 Taking health evaluations and tests
13:55 Principle 1: Hydration. Drink half your body weight in ounces daily!
17:49 Principle 2: Eat slowly! More important than what you eat, when you eat, who you eat with, or any other principle of nutrition, according to Precision Nutrition.
22:00 Principle 3: Hara Hachi Bu. Eat only to 80% full.
23:09 Oops! Centenarians! Not Octogenarians! I KNEW I shouldn’t use big words in the podcast.
24:23 Principle 4: Develop a personal supplementation strategy.
The 4 categories of supplements
- Core supplements. Those you are likely to be deficient in.
- Functional supplements. You don’t “need” it, but you could have measurable health improvements if you did.
- Performance supplements.
- Age and gender specific supplements.
29:40 Principle 5: A touch of superhuman: nailing the right carb, protein and fat ratio.
33:50 Principle 6: Eat 5-9 servings of veggies and fruits every day.
36:30 Eat foods from farms, not factories.
39:49 Principle 7: Exercise 5 hours a week. Everything counts. Many experts now tell us the low intensity and high intensity are best, the in between stuff… not so much. Slow easy cardio is awesome, or HIIT, CrossFit, Insanity, high intensity dance classes etc.
45:45 These are EASY to do! This should give you a sense of confidence. Each is easy, try to do all 7 daily, and put time on your side to achieve your ideal body weight and increase your health! It’s going to look boring, but it will work!
Book: The Slight Edge by Jeff Olson
x2o (Xtreme Water) Makes water “wetter” and your body absorbs it better. Also alkalizes and mineralizes.
Focus Up Natural energy drink and mental stimulator.
Supplement strategy article.
Ultimate Green Smoothie video
Body for Life by Bill Philips
Link to article on carbs, fats and protein.
The dirty dozen 12 most contaminated fruits and veggies.