Step 1 – Physical Sphere – Introduction

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If you take five seconds to Google how to be healthy, you’d think it’s the world’s biggest mystery to crack. You’ll find:

  • A thousand diets that say they’re the “best”
  • A bazillion “perfect” workouts
  • Conflicting info – is wine good or bad for you? How about beer? Coffee? This week they’re good, last week they were bad.
  • You’ll find what they think is a great new discovery: “Breaking news: getting enough sleep is important!” (duh!)

Stop. The. Insanity.

They crank this stuff out because it sells. Some of it we actually don’t know the answers to. Sometimes conflicting research comes out (wait is wine good or bad for us this week?).

Here’s a secret: there is no “best”. There are many ways to be healthy. The reality is us humans have known how to stay healthy since the dawn of time. We have one big thing going for us. Our bodies know how to run at peak performance on their own. We don’t need to program our bodies. We just need to give it what it needs and get out of the way.

How to Stay Healthy

Here’s the short list of what you need to do to help stay healthy:

  • Eat a diet rich in fresh foods, vegetables, fruits, legumes and nuts. Low in processed foods, carbohydrates (cabs), salt and sugar
  • Exercise that includes moderate to vigorous aerobic activity
  • Get high-quality sleep
  • Drink plenty of water daily
  • Fast regularly
  • Have good posture
  • Stretch often
  • Don’t sit for too long

That’s not too bad, right? Of course, you may have some questions. Like, how much water do you need to drink, how much sleep to get and… what the hell is a legume? (they’re beans, nuts, peas. here’s a link). We’re going to cover the details throughout these lessons. But I wanted to give you the short list now to show it’s straight forward.

Over to You

That’s enough info for this lesson. The rest of it are tasks for you to do. I know it’s a long list. Every lesson won’t have this many tasks. But this is one of the first lessons and so these tasks will set you up for success for future lessons.

TASK: Think about any health issues or concerns you have about yourself. There may be a specific pain. Or a generalized bland feeling or lack of energy. When was the last time you felt completely healthy and well? Think about your health goals. Do you want to increase your stamina, improve your posture or develop muscles? Write your thoughts in your journal.

TASK: Remember back to when you were a child. Were you healthy? Full of energy? What were some of your favorite physical activities? Write your memories down in your journal.

You need to know three things for every journey: where you are, where you’re going and how to get there. The first step on your journey to getting healthy is to figure out your physical stats. You’ll compare them to healthy stats in later steps and see where you need to improve.

TASK: Calculate your BMI by using an online BMI calculator. This is a good one. Record it in your journal.

TASK: Buy a scale. It should measure weight and calculate BMI, muscle, fat and visceral fat. It should also calculate your age. Here’s the one I got. Works great. Measure yourself at the same time daily for seven days. And then only weekly, same day and time, going forward. Record it in your journal.

TASK: Buy a glucose (sugar) test kit. I use this one. Measure your glucose before and after eating daily for seven days. And then every couple months. Record it in your journal.

TASK: Buy a blood pressure monitor. Measure your blood pressure for seven days. And then once every couple months. Measure it after waking up, in the evening and when you feel relaxed and stressed. Record it in your journal.

TASK: Get an exam done by a doctor. Make sure you get your cholesterol measured. Also get the blood tests below. I listed them in order of importance (most important first) in case you can only afford some of them. We’ll discuss the results in later steps. Place the findings in your journal.

1 Complete metabolic panel
2) Complete blood count (CBC)
3) Lipid Panel
4) Vitamin D
5) Vitamin B12
6) Homocysteine
7) T3
8) TSH

Review the exam and and blood test results with your physician. Discuss any concerns either of you have. Let them know you’ll be improving your diet and will start exercising. You’ll also detox from unhealthy foods for a month and performing interment fasting. Discuss if test results show anything that would hinder those plans.

I know that’s a lot to do. Take your time and work through them. Continue once you’ve bought everything and taken your physical exam. You don’t need to wait for results to come back before moving onto the next lesson. Remember to also be reading more Factfulness. Great job in completing this lesson.

What’s confused you about getting healthy? Let me know in the comments below.

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Jason Howe

Jason Howe is the founder of Man the Ship.

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