5/21/2025

[This advice is entirely based on my own experience and understanding. I have not used AI to generate any of this content. I am not a healthcare professional. I am just a dude sharing what I think about how to reduce blood pressure, lose weight, increase energy, and be healthy. Read and apply this information at your own risk.]

Proper diet and exercise are absolutely key in developing robust health and wellness, but getting educated on how to do that, making those changes, and then experiencing the benefits can take considerable time and a very high degree of self-discipline.

• I will discuss diet and exercise, but first, my general advice is: If you are over 40, see a Men’s Health Specialist or Women’s Health Specialist doctor, respectively. Find someone who is also an expert in herbs, supplements, and natural remedies. Most regular doctors, including general practitioners, family doctors, and even cardiologists, don’t know squat about health and wellness. Find someone who really does, if you can.  To be clear, the medical industry produces doctors and practitioners who know a lot about medications, surgeries, and establishment protocols, but they absolutely do not produce professionals who know hardly anything about the best natural approaches to health and wellness.
• If you have high blood pressure, consult your doctor and get medication. High blood pressure is very dangerous. Do not chance it. Get treatment now. If you can go off your meds later as a result of proper diet and exercise, great; but when you do, do so gradually and with the advice of your doctor.
• Be very careful with statin drugs (Atorvastatin, etc.); they may eventually cause dementia and other brain problems.
• Never entirely trust your doctor. Do your own research. And whatever you do, take responsibility for it. Don’t blame me, your doctor, or anyone else who gives you advice if their advice turns out to be bad. Do your own research, evaluate, make your own decisions, and live with it.
• Never trust anyone who says it’s not your fault. Most of what you have done is your fault. If you can’t accept that, then you’ve got much bigger problems than your health.
• Most Americans suffer from insulin resistance and are prediabetic. You need to work hard on educating yourself about this and on how to fix it. I will get you started with this list. But to be brief, this is caused by bad diet, bad lifestyle choices, and lack of the right kinds of exercise.
• Fasting is how the body cleanses and heals. Learn about fasting and intermittent fasting. An easy way to initially approach fasting with good results is to only eat between noon and 6 PM. Drink lots of water. In the morning, get a little caffeine; i.e., take a caffeine pill or drink some coffee or green tea. This helps by giving you an energy boost. Caffeine is a mild stimulant. Adding a Tablespoon of vinegar to a glass of water can also be helpful in regulating blood sugar. One or two raw cloves chewed up also helps regulate blood sugar.
• When you break a fast, start with high-quality protein, like eggs, beef, or avocado. Then eat veggies. No carbs or sugar after that. Carbs and sugar after fasting is very counterproductive and can even cause greater weight gain, increased inflammation, and increased blood pressure. It will make you feel ill.
• Only eat one or two meals a day. Do not snack. Every time you eat, you increase glucose and insulin.  Give your body a rest between meals.
• Do the keto diet. This requires a lot of research and understanding to do properly. In short, no sugar or carbs. You need to keep your sugar-carb intake below 12 grams per day.
• Read labels. This is critical. You would be surprised how much sugar is in Cottage Cheese, Plain Yogurt, or Plain Kefir. Do NOT trust “Keto Friendly” labels. Again, always read the labels!
• When you start keto, eat very little dairy. Products with cow milk or cream tend to cause inflammation. This tends to cause headaches and other sick symptoms. Basically, you will be eating lots of eggs, beef, chicken, fish, and salad. Yum!
• For most people, it takes upwards of 10 days to really get into ketosis, the state wherein your body is happy burning fat for energy, and when you don’t feel horrible all the time. Getting into ketosis can be expedited by fasting.
• Basically, you will NOT go into ketosis until you have burned off all the fat in your liver. Most people have very fatty livers. This is a big problem. Healing a fatty liver is very important for improving health.
• Prioritize weight training over aerobic exercise. Lifting weights, strengthening your muscles, strengthening your core, doing stretches, and doing isometric exercises will enable greater functionality, increase blood flow, heal joints, decrease blood pressure, burn fat, and prevent debilitating old-age problems.
• Strengthen your legs and knees. Be gentle. Start easy. Then build up your leg strength and agility over time. This is massively important. People who lose leg mobility get sick and die much sooner than those who do not. Do sitting squats, leg squats, wall squats, and other leg and knee strengthening exercises.  Start now.
• Start using a high-quality collagen peptide supplement. This will help protect and strengthen your knees and joints.
• Walk every day. Start with just 1 mile a day and then gradually increase the distance. Ideally, you should be walking 3 to 5 miles each day. But prioritize strength training and core exercises.
• Explore the benefits of: Ashwagandha, Cod Liver Oil, Castor Oil, MCT Oil, Organic Whole Cloves, Apple Cider Vinegar, Green Tea Mocha, Collagen Peptide Powder, Keto +, Kelp, and other supplements.
• Your body metabolizes Omega-6 before it metabolizes Omega-3. But it’s the Omega-3 that has most of the benefit. So, consider eating your first meal of the day using foods very high in Omega-3 and very low in Omega-6.  These might include kale, spinach, chia seed, and fatty fish (i.e. salmon, mackerel, sardines, herring, cod liver, etc.)
• Eliminate MSG, processed foods, vegetable oils, and bean oils from your diet. These cause huge problems with inflammation, hardening of the arteries, and hormonal imbalances. Coconut oil and olive oil are good.
• Set firm goals for yourself and work hard to achieve them. Track your progress. Team up with others with similar goals. Build a support network. Hire a personal trainer if it helps.
• If you are a man, consider Testosterone Replacement Therapy. Low testosterone in men has devastating effects. Most males (including teens) are very low in testosterone. Proper diet and exercise can make a huge difference in correcting this. If you are a male, get a blood test that tests testosterone levels. Adult men should be between 800 and 1000. Low T makes girly guys. This is undesirable. Get help.
• Make health and wellness a lifetime study. Become a fanatic. Knowledge is power. If you wait until you are weak and sickly to learn these hard lessons, then you are going to be very sorry you did. I speak from experience in this.
• Be awesome every day by always doing what you sincerely believe is best. That which is best has the most desirable long-term value, benefit, and outcome.