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If I woke up at 50 years old with high blood pressure, prediabetes and 30 lbs to lose, here's everything I'd do to reverse it by summer: 1. Watch a show or game on the incline walking pad every night.
2.. Eat 40-50g of protein at every single meal. No protein, no meal. 3. Walk 20 minutes after dinner. Non-negotiable. 4. Weigh yourself everyday and take the 7 day average. What gets measured, gets improved. 5. Use real salt, not table salt. It’s high in trace minerals that affect blood pressure and blood sugar control
6. Include potassium rich foods for blood pressure like citrus fruits, coconut water and potatoes. 7. Eat the majority of the day’s carbs around workouts. No activity = no carbs. 8. Cut liquid calories first. Juice, soda, sweetened coffee. Booze Gone. 9. Stop skipping breakfast and then wondering why you overeat at night.
10. Drink a 100+ oz of water everyday. 11. Strength train 35 minutes, 3x per week. Full body, compound movements with machines or dumbbells. 12. 10 minute interval workout 1x/week on a stationary bike, rower or air bike for cardiovascular adaptations.
13. Build meals around proteins with a MINIMUM of 1 gram of protein for every 10 calories. -chicken + fish -lean ground beef -sirloin, filet, venison -greek yogurt -eggs/egg whites -canadian bacon -protein powder
14. Build 3-4 "autopilot meals" you love and rotate without thinking. 15. Eat fermented foods every day - kefir, kimchi, yogurt, pickles, sauerkraut 16. Empty the pantry of bingeable snacks. Make it easier on yourself and throw the sh*t out. 17. Get full bloodwork done to know your real numbers.
18. Do 2-3 functional fitness tests and track your progress every month. 19. Find at least one person to be accountable to. Results double with accountability. 20. Don't miss twice. One bad day doesn't ruin anything. Two becomes a slippery slope. 21. Order with intention at restaurants. Eating out can be your friend if you have a plan.
22. Reduce alcohol. Beyond 2 drinks per week affects sleep, blood sugar, and fat loss 23. Add a nattokinase supplement to reverse plaque buildup and improve glucose levels. 24. Don't eat 2 hours before bed. Go to bed earlier if you have to.
25. Focus on losing 1-2 lbs per week. Play the long game for sustainable results. That’s still 30-50 lbs in 6 months. 26. Get outside in the morning. A couple minutes of daylight regulates your circadian rhythm. 27. Replace any afternoon snack with - greek yogurt, beef jerky, protein shake, hard boiled egg, or celery/carrots + homemade yogurt ranch.
28. Add magnesium glycinate before bed. Most people are deficient and it directly affects blood sugar and sleep quality. 29. If having something “unhealthy” make sure you measure it. A serving is always less than you think. 30. Opt for potatoes + fruit as your primary carb sources. 31. Start using low carb breads/wraps and buns to save 100s of calories every meal.
32. View a little bit of hunger as proof that you are burning fat. 33. Add berberine for blood sugar control regulation. Cook at home at least 3 nights a week and leverage leftovers 34. Remember why you started every single morning. Write it down if you have to.
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