Healthy living track – how to take good care of your health for busy people
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Hi and welcome to the healthy living track. If you don’t know what tracks are, please read more about them here. In short, tracks are the recommended order of blog posts you should read to really master the topic you selected. Following a track will help you acquire knowledge step by step in the fastest possible way. Now let’s get started.
Your health is your greatest asset. Therefore you must always take good care of it. If you’re new to the personal development sphere, it’s probably the best way to start. Why? Because improving your health has many positive benefits for all your other life areas.
Unfortunately, I neglected my health for most of my life. Obesity and unhealthy habits run in my family, and sports was never a popular activity to do. So I was fat and unhealthy for most of my youth. In the past few years, I’ve decided to take much better care of my health.
In this track, I’m sharing all the important things I learn along the way. Honestly, there are so many basics I had to (and still have to) cover because of my bad starting point. That’s why the articles below will give you a lot of valuable insights that you won’t find anywhere else; especially if you’re a complete beginner in the fitness area like I was.
The most important thing is that you don’t hurt yourself while taking care of your health. It sounds weird, but it can happen. Actually, it happens to many people. With extreme diets, pushing yourself too hard and making beginner mistakes, you can do a lot of harm to your health. Trust me, I was there.
Three pillars of perfect health and healthy living
The first thing I learned regarding health is that there are three pillars of your wellbeing and feeling good in your body. You have to take care of all of them, you can’t focus on only one. If one pillar collapses, everything else collapses. Here they are:
- General health principles and emotional issues
The best way to start is with exercising and then improving your diet. Along the way, you also start dealing with your emotions connected to your health (emotional eating, exaggerating with exercise, not loving your body etc.) and implement other general principles in your life that contribute to your health, like getting enough sleep, managing stress, avoiding alcohol etc.
Here are the articles from the health track that are currently available to you, starting with:
The outrageous price of being fat – In this article, I share my experience of being fat for half of my life. What kind of damage it did to my health as well as to my feeling of self-worth. I describe the story of how I went from a completely unhealthy person to becoming more and more health conscious.
Learn to love your body – If you want to be healthy, you have to learn how to love your body. You have to build an awesome connection with it – you have to respect it, nurture it, take care of it and feel good in it. At the end of the day, your body is the one most amazing thing you will ever own. It's even more amazing than your tablet.
The main purpose of this article is to motivate you to take better care of your health and make sure your kids are not fat because health-wise, it will give them a really bad starting point in life.
I tried many diets in the past 15 years. Eight different diets to be exact. From starving myself to death, to being a vegetarian, vegan, fruitarian and then following the standard diet, macrobiotics, keto and paleo diets.
It took me 15 years to find the diet that works best for me. Today, that is the paleo diet with carb cycling. I don’t think this is the perfect diet for everyone. It’s the one that works best for me. And you have to find the one that works best for you.
In the blog posts below, you can find my findings from following different diets, and other general advice for improving your diet. Eating healthy is as important as regular exercise. Even more, you can actually never out-train your diet if you want to lose weight.
How to find your perfect diet – This blog post is all about the best way of finding the perfect diet that will bring you the results you want. It describes the foods you shouldn’t and should eat, no matter which diet you follow, how to safely experiment with different diets and make sure you find the one that works best for you.
It’s a unique approach in the health doctrine, acknowledging you as an individual and bearing in mind the fact that there isn’t a miraculous diet solution that works for everyone. The only solution is to try a few different diets and observe how you feel and what kind of results you’re getting. Learn more.
Calculating macronutrients: Your calorie, protein, carbs and fat targets (to lose weight or gain muscles) – Several years ago, in the supermarket where I most often buy groceries, I picked up some packaged food, looked at the nutrition facts label and said to myself: “I want to know exactly what these numbers mean”.
I’m so happy I did that, because learning about macronutrients (proteins, carbs, fats) was some of the most valuable knowledge I ever acquired about dieting. So, I want to share with you, in a very structured and simple way, all the important basics of macronutrients that every single person should know.
Tricks to eat less that will help you lose weight without any suffering – If you want to lose weight, you have to control how much (quantity) and what (quality) you eat. You do that by making smart big and small eating decisions.
Big good and smart decisions are the decisions of how you design your eating pattern in general – the number of meals you eat, what time you eat them, the typical meals you like and their size. Small smart good decisions are all the small things that prevent you from eating that one banana or chocolate bar too many per day. In this blog post you will learn 15+ tricks that will help you eat less and not cross your caloric limits.
Easily lose weight with intermittent fasting – Intermittent fasting is a cycle between a period of fasting and a period of non-fasting. It’s not about which food to eat and how much, but when you eat; or even more importantly, when you don’t eat.
You have a strict timeframe for eating and when you don’t eat anything (not a single thing), you only drink water. There are many different types of intermittent fasting and they can definitely help you to lose weight.
Emotional eating – You probably know the feeling when you experience severe negative emotions or become really stressed out, and the only thing that can calm you down is junk food.
It’s called emotional eating and if you let that happen to you a lot, it can strongly contribute to excess weight and unhealthy eating habits. Learn how to identify and deal with emotional eating.
All the major reasons why you should eat slowly – Eating slowly is one of the most important healthy living tips. With eating slowly, you eat less food, you don’t overclock your stomach and you can really enjoy food and its taste. If you’re having troubles with eating slowly, you will find more than 20 tips how to become a slow eater in the article.
Sugar is poison for your mind and body – Sugars is a horrible addiction. It’s a drug. There's no fiber, protein or healthy fats, no vitamins or minerals in it. Just empty calories that spike your blood sugar and accelerate your appetite; and the effects on your health are devastating.
Cavities, diabetes, obesity, cancer, heart diseases, non-alcoholic liver diseases, bad skin, low energy levels (adrenaline fatigue), brain fog, anxiety, addiction, the list goes on and on.
When it comes to losing fat, you can never out train a bad diet – Absolutely the best way to start losing your fat is a combination of regular exercise and a healthy diet. But there’s a catch. When you start exercising, your appetite goes up.
While that doesn’t mean you should stop exercising, it absolutely means that the diet is an extremely important variable in becoming slimmer. Actually, there is a saying in the fitness community that you can never out-train a bad diet. Loosing fat is done 80% in the kitchen and 20% in the gym.
Super healthy foods you simply must eat every day – If you’re a complete newbie to the healthy lifestyle like I was a few years ago, not to mention that I was super fat as a kid, there are two pieces of advice that helped me the most to start taking care of my body better. The first one is go for a type of exercise you dislike the least.
The second advice is: add a few healthy foods to your diet, to slowly start transitioning to a new healthier lifestyle. Luckily there are a few types of foods that are super healthy, tasty, don’t need lots of preparation and are inexpensive.
The power of green foods – No matter what kind of a diet you follow, be it a standard American one, vegetarian, paleo or any other type, there’s one type of food you should eat every day. One food with benefits that almost all nutritionists agree on.
Green vegetables and a few other green foods. Green foods are low in calories, don’t mess with your insulin levels and are an important source of vitamins, minerals and antioxidants.
The core food supplements you should be taking – Food supplements aren’t the perfect surrogate for poorly grown foods, but they’re probably the next best thing for a modern human being. Especially if you lead a very busy lifestyle or you don’t own your own organic farm or something.
If you’re exposed to a high level of stress or if you train a lot, you have even bigger nutritional needs that you have to fulfill to stay healthy. Food supplements can help you with that.
Regular exercise is the first step to improving your health. When you start exercising, there are few important rules. The first one is that consistency is key. It’s better to train 3 times a week for 30 minutes than one time a week for 3 hours.
The second important rule is to take care of your foundations, especially if you never exercised before. Strong foundations are things like good posture, strong core muscles, focused mind when you’re exercising, and so on. And taking enough rest, especially if you hurt yourself.
When you develop consistency and take care of your foundations, you can slowly increase the intensity of your aerobic and anaerobic exercise. While doing that, you also shouldn’t forget about flexibility and not overburdening your body.
And by far the most important thing is to find a sport that you enjoy. I’ve tried many different sports to find the ones that fit me best. Definitely nothing involving a ball. :) But I love hiking, swimming, jogging, yoga and going to the gym.
Articles regarding exercise:
Find an exercise you dislike the least (coming soon) – Even if you're not a sporty type of person, you can absolutely find one type of exercise you like. There are so many different sports to chose from, you just have to find the one that fits best your body. And it shouldn't be chess.
How to improve your posture (coming soon) – If you have bad posture, the first step towards better health is to fix it. Trust me, if you’re going to exercise with a bad posture, you’ll hurt yourself badly soon. Bad posture contributes to many health and even mental issues, like tiredness, nerve pinches, using the wrong muscles when exercising and a lack of self-confidence.
Therefore you must take care of your posture first. Unfortunately, it’s one of the toughest things to fix. In this article, you can learn how to do it. A plus is that the collateral benefit will greatly improve your willpower.
General health principles
Besides a healthy diet and regular exercise, you also have to follow general health principles to stay healthy. These are principles like avoiding stress, minimizing alcohol consumption, getting enough sleep and fresh air, and so forth.
For example, you may have taken care of your eating and exercising habits, but you constantly feel stressed out and are awful at managing your negative emotions. That’s often my case.
Severe negative emotions can sometimes hurt your health even more than a bad diet or a lack of movement. Negative and stress emotions can cause stomach problems, heart problems, they mess with your hormone levels, encourage fat storage, and so on.
Therefore, you must also take care of the third pillar of health to enjoy the full benefits of a healthy lifestyle – emotional issues regarding food and following general health principles. Remember, if one pillar collapses, your health in general may be in danger. Be consistent in maintaining all three pillars.
How to get a good night’s sleep – A sufficient amount of sleep is necessary for functioning creatively, leading a healthy lifestyle and enjoying everyday life. In this article, you will learn 24 secrets for getting a good night’s sleep.
Daily cold showers will make you healthy, attractive and sharp – Cold shower is a very uncomfortable thing. It’s totally unlike a nice hot shower that relaxes you and reminds you of how comfortable and nice life is.
But in a matter of seconds, a cold shower evicts any wussiness from you. It makes you alert, your stress levels drop and you can feel it in your gut that there is a real warrior somewhere deep in you. There are many other benefits of cold showers like higher energy levels, stronger immune system, faster muscle recovery, soft and smooth skin and many others.
The best tricks and techniques for relieving stress fast – There is a very simple recipe for slowly destroying a human life on all levels – physically, emotionally, mentally and spiritually. The only thing you have to do is to put a person under severe stress and pressure for a longer period of time.
It’s extreme agony where you have to face more and more health issues, severe negative emotions, loss of vitality, low energy levels, and all that leads to an exhausted body, isolation, irritability, unhappiness and drowning in self-pity. Learn how to efficiently cope with stress once and for all!
The best sex of your life – Sex is very important part of a healthy lifestyle. Learn how to have the best sex of your life, with a little different approach – implementing agile and lean startup principles to your lovemaking.
Other health blog posts
Below, you can find a few other blog posts in Healthy living track that can help you stay energetic, healthy and enjoy a full life.
Biofeedback – Biofeedback means using or being connected to electrical devices and sensors that help you receive information (feedback) about your body (bio). The main benefit of biofeedback is that you take actions that influence your health based on actual data that is as accurate as possible.
There are many different things you can measure and analyze to manage your health better. Learn how to use biofeedback to improve your overall health.
My experience with a smart scale – A smart scale is no different from a normal scale, with two important additional features. The first one is that not only your weight is measured, but also your body fat percentage.
The second sweet thing is that data is transmitted to a cloud, so you can view beautiful graphs on your mobile phone, tablet or desktop computer. Looking at beautiful (and sometimes alerting) graphs may actually encourage you and help you lose weight.
Subscribe to the Allert newsletter and never miss a new article in the Healthy living section. A few new blog posts coming soon are:
- How to strengthen your core muscles
- Keeping the discipline for regular exercise
- Finding exercise you will really enjoy
- Avoiding empty calories at all costs
- Nutrition basics you simply have to know