Dr. David Minkoff’s Health Blog

Recapture Your Health Checklist – OHR #486

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Checklist to recapture your health

A friend asked me to highlight the basics that you would have to do to recapture your health if you have been off the wagon for a long time.

Here was my suggestion list in no particular order…

First thing is to put these basics in hard with no compromise for 8 weeks:

  1. Poop every day. Use magnesium citrate as needed.
  2. Eat only organic. No processed or packaged food. Paleo only – meat, fish, eggs, fruits, vegetables, nuts and seeds. Olive oil and butter are ok. Aim for 1 gram of protein per pound of lean body weight per day. Perfect Amino counts as 30 grams of protein per ten tablets.  If someone is 160 pounds that’s 160 grams of protein per day. If they have two scoops of Perfect Amino twice a day, that’s 60 grams of equivalent protein. So, they need another 100 grams in two or three meals. There are 7 grams of protein per ounce of meat or fish. A six ounce steak has 42 grams of protein plus two eggs (14 grams) = 56 grams of protein for that meal. Two such meals plus two servings of Perfect Amino and you are there.
  3. Lots of clean water. Aim for half an ounce per pound of body weight.  160 pounds would be 80 ounces per day as a minimum. If you sweat a lot, you will need more.
  4. Some form of daily exercise:walking, yoga, weightlifting, running, swimming, biking, etc., outside in the sun if possible, at least 30 minutes per day. The exercise should make you sweat and get you out of breath. It’s work.
  5. Add a sauna 3-4 times a week if available.  20-30 minutes.
  6. Epsom salt baths nightly for 30 minutes. This is for relaxation and detoxing.
  7. BodyHealth supplements: PerfectAmino 10 grams twice a day, multi, fish oil, digest, probiotic, bioclear, greens, reds, Metal Free.
  8. Do Wim Hof breathing and cold challenge every day on a gradient you can take. See his videos: https://www.youtube.com/results?search_query=wim+hot
  9. Get to bed early and get up early. Lights out by 10 pm. Most people need 7-8 hours of sleep. Sleep is essential to health. Don’t think you don’t need it.
  10. Find a reason (or many) to thrive and be well.  Then write down your action plan to get those done in the next week, month, year and most importantly, what you are going to do today to move that forward. It’s a daily action plan. For example, if I want to lose 20 pounds in the next 15 weeks as a part of my plan. That’s less than 1.5 pounds per week. Totally doable. Decide to eat 1800 calories per day except for Sundays when I can eat whatever I want. Keep carbs under 50 grams per day except Sunday which is a splurge day. Eat 160 grams of protein per day including PA (PerfectAmino). Exercise 6 days a week, weights 3 days and walk/run 3 days. Goal for today: walk/run 40 minutes, skip breakfast, lunch is steak and eggs as above with sliced tomatoes and olive oil, grilled asparagus; dinner is a large salad with avocado, blackberries, sliced almonds, 8 ounce grilled grouper steak, steamed broccoli and keto ice cream for desert.

Walk dog for 20 minutes in am and after dinner. Watch 60 minutes of Netflix after dinner with wife. Read 30 minutes of leisure before bed/then review the days accomplishments and where things could have been done better. Up at 5:30 am read daily goals list. Lights out by 10 pm.

See what I mean? Check off important points during the day. This is doable! This is getting it done day by day.

The key is if you do these things for two months, they will become a habit. Successful people have successful habits. No one can help the undisciplined. By making these your lifestyle you will improve your health and life greatly. No victims allowed. No whining allowed. As Yoda said: “Do or do not. That’s all there is.”  So, DO IT. It’s actually easier to just do it than justify and make excuses to yourself why you can’t control your own life and everyone else is to blame. Like your mother did it to you, and your ex-wife/husband did you in, and your boss sucks and so you can’t succeed or other “reasons”. Nothing is more lame than that. Either you have in life the things that you want, or you have the reasons why not. Those are the two choices. Those are the only two. Pick!

So, the simplest and most workable thing is: JUST DO IT NOW.

This will create the life of your dreams. It’s the secret. It’s the truth. You are the solution.

Start now!

Hope this helps.

Have a great week.

Dr. David I Minkoff, MD

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