I’ve dedicated my life to finding the formula for ultimate health optimization.
Now, I'm a national strength & conditioning coach and online health consultant.
Don’t waste the next 10 years of your life trying to figure this out.
I’m giving it to you in the next 3 minutes:
Now, I'm a national strength & conditioning coach and online health consultant.
Don’t waste the next 10 years of your life trying to figure this out.
I’m giving it to you in the next 3 minutes:
1. Remineralize
Minerals are crucial for the optimal functioning of our bodies.
They’re involved in hundreds of processes within the body.
And unfortunately, our lifestyles lead to a depletion of minerals.
Look into adding these:
• Zinc
• Boron
• Sodium
• Magnesium
Minerals are crucial for the optimal functioning of our bodies.
They’re involved in hundreds of processes within the body.
And unfortunately, our lifestyles lead to a depletion of minerals.
Look into adding these:
• Zinc
• Boron
• Sodium
• Magnesium
2. Reduce stress
Stress is a massive saboteur of health.
When you're stressed, you produce large amounts of cortisol.
This leads to:
• Struggling to put on muscle
• Struggling to lose weight
• Hormone dysregulation
• Poor sleep quality
Prioritize stress management.
Stress is a massive saboteur of health.
When you're stressed, you produce large amounts of cortisol.
This leads to:
• Struggling to put on muscle
• Struggling to lose weight
• Hormone dysregulation
• Poor sleep quality
Prioritize stress management.
3. Prioritize protein
You need to eat a lot of protein.
Protein is the building block of our bodies.
It also helps manage hunger and will help you lose weight.
Aim for 1g per lb of body weight each day.
Also, try to get 30g at each meal to stimulate muscle protein synthesis.
You need to eat a lot of protein.
Protein is the building block of our bodies.
It also helps manage hunger and will help you lose weight.
Aim for 1g per lb of body weight each day.
Also, try to get 30g at each meal to stimulate muscle protein synthesis.
4. 10k steps per day
If you want to lose weight, you need to move more.
There’s no arguing this.
You should be hitting 10k steps every day.
Make an effort to get out for walks after meals.
This has the added benefit of helping with blood sugar regulation.
If you want to lose weight, you need to move more.
There’s no arguing this.
You should be hitting 10k steps every day.
Make an effort to get out for walks after meals.
This has the added benefit of helping with blood sugar regulation.
5. Daily mobility work
You need to learn how to move properly.
You need to take your joints through their full range of motion and be able to demonstrate strength in these ranges.
Bookend your day with mobility work.
10 minutes in the morning and 10 minutes at night.
You need to learn how to move properly.
You need to take your joints through their full range of motion and be able to demonstrate strength in these ranges.
Bookend your day with mobility work.
10 minutes in the morning and 10 minutes at night.
6. Meal plan and prep
You need to plan what you’re going to eat.
If you don’t know what you’re eating, you’re going to wing it and end up eating something that doesn’t align with your goals.
Spend one afternoon each week getting clear on what you're going to eat.
You need to plan what you’re going to eat.
If you don’t know what you’re eating, you’re going to wing it and end up eating something that doesn’t align with your goals.
Spend one afternoon each week getting clear on what you're going to eat.
7. Get 8 hours of sleep
If you’re not sleeping 8 hours every night, you’re sabotaging your efforts.
Make sure you always allow a minimum of 8 hours of sleep opportunity (from turning the lights off to waking up).
Try to keep your bedtime and wake time the same every day too.
If you’re not sleeping 8 hours every night, you’re sabotaging your efforts.
Make sure you always allow a minimum of 8 hours of sleep opportunity (from turning the lights off to waking up).
Try to keep your bedtime and wake time the same every day too.
8. Eat high-quality food
Your body composition is a reflection of the quality of the food you eat.
Make sure you’re eating high-quality foods and avoiding low-quality foods.
Prioritize:
• Fruit
• Vegetables
• Grass fed meat
• Good fats (butter, coconut oil, fish, avocado)
Your body composition is a reflection of the quality of the food you eat.
Make sure you’re eating high-quality foods and avoiding low-quality foods.
Prioritize:
• Fruit
• Vegetables
• Grass fed meat
• Good fats (butter, coconut oil, fish, avocado)
9. Reduce your toxic load
We’re exposed to dozens of toxins on a daily basis.
You need to limit this where you can.
Avoid:
• BPA
• Lead
• Arsenic
• Tap water
• Non-organic produce
Key points:
• Filter your drinking & shower water
• Avoid using plastic
• Eat organic
We’re exposed to dozens of toxins on a daily basis.
You need to limit this where you can.
Avoid:
• BPA
• Lead
• Arsenic
• Tap water
• Non-organic produce
Key points:
• Filter your drinking & shower water
• Avoid using plastic
• Eat organic
10. Lift weights 3x per week
Lifting weights will help you:
• Live longer
• Lose weight
• Build muscle
• Optimize your hormones
• Improve your brain health
• Improve your quality of life
• Improve your mental health
Aim to lift heavy things three times per week.
Lifting weights will help you:
• Live longer
• Lose weight
• Build muscle
• Optimize your hormones
• Improve your brain health
• Improve your quality of life
• Improve your mental health
Aim to lift heavy things three times per week.
11. Move intensely 2x per week
You need to get your heart rate up on a regular basis.
Aim to reach max heart rate a couple of times each week.
(You can calculate max HR as 220-age)
You can do this with:
• HIIT
• Sprints
• Playing sports
• Circuit training
You need to get your heart rate up on a regular basis.
Aim to reach max heart rate a couple of times each week.
(You can calculate max HR as 220-age)
You can do this with:
• HIIT
• Sprints
• Playing sports
• Circuit training
12. Get 150 minutes of zone 2 cardio
Zone 2 cardio is exercise at 60-69% of your max HR.
Hitting this target will have a massive positive impact on your health.
You'll
• Lose weight more easily
• Boost mental health
• Optimize sleep
Zone 2 cardio is exercise at 60-69% of your max HR.
Hitting this target will have a massive positive impact on your health.
You'll
• Lose weight more easily
• Boost mental health
• Optimize sleep
How to optimize health:
Remineralize
Reduce stress
Prioritize protein
10k steps per day
Daily mobility work
Meal plan and prep
Get 8 hours of sleep
Eat high-quality food
Reduce your toxic load
Lift weights 3x per week
Move intensely 2x per week
Get 150 minutes of zone 2 cardio
Remineralize
Reduce stress
Prioritize protein
10k steps per day
Daily mobility work
Meal plan and prep
Get 8 hours of sleep
Eat high-quality food
Reduce your toxic load
Lift weights 3x per week
Move intensely 2x per week
Get 150 minutes of zone 2 cardio
I'm looking for 3 men who want to:
• Lose 20lbs of fat
• Build 10lbs of muscle
• Optimize their hormones
• Achieve peak health & fitness
Without spending hours in the gym or counting calories.
If this is you, DM me "Interested" and I'll give you the details.
(Not free)
• Lose 20lbs of fat
• Build 10lbs of muscle
• Optimize their hormones
• Achieve peak health & fitness
Without spending hours in the gym or counting calories.
If this is you, DM me "Interested" and I'll give you the details.
(Not free)
Thanks for reading!
If you enjoyed this thread:
1. Follow me @_AshleyRichmond so you don't miss the next one.
2. Retweet the tweet below to help others optimize their health too:
If you enjoyed this thread:
1. Follow me @_AshleyRichmond so you don't miss the next one.
2. Retweet the tweet below to help others optimize their health too:
Loading suggestions...