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  • Writer's pictureMatt Crowe

Top 10 Health Do's & Don'ts

If you have missed everything I have ever written & sent you just follow this and you will be moving in the right direction for optimal Healthspan & Lifespan!


TOP 10 THINGS YOU SHOULD DO ONLY ONCE A MONTH

In order of importance

  1. Have less than 6 hours sleep on any night!

  2. Drink more than 4 alcoholic drinks in any one sitting.

  3. Drink soft drink, energy drink, fruit juice or sports drink of any kind.

  4. Eat vegetable oil & fried food (fish & chips, schnitzel) & fast food (maccas, kfc, pie, hot dog etc)

  5. Rush or feel out of control!

  6. Not move your body in some way!

  7. Eat starchy carbs - pizza, potato fries, pasta, cereal, white bread

  8. Not clean & floss your teeth every day

  9. Hit the snooze button!

  10. Not get light in your eyes each day!

TOP 10 THINGS YOU SHOULD DO 6 OUT OF 7 DAYS EVERY WEEK!

  1. Exercise or move with one of following: a) Strength train b) cardio c) walk fast d) Play a sport e) Yoga/Pilates f) hot & cold therapy

  2. Be in bed for 7.5hrs (ideally at same time & hopefully sleep for 7hrs)

  3. Go 12 hours without eating anything - intermittent fast

  4. Eat 5 vegetables per day (hopefully different)

  5. Drink 30ml of water per kilogram of body weight

  6. Eat 1-2 gram of quality protein (seafood, organic meat, eggs, nuts, seeds) per kilogram of body weight

  7. Eat 3 of the following foods per day: a) olive oil b) SMASH fish c) leafy greens d) mushrooms e) fermented foods f) eggs g) avocado h) herbs & spices i) garlic, onion, ginger

  8. Talk, laugh or interact with friends, family & kids NOT about work or life!

  9. Get out in sun and nature with no phones - meditate, breathe, solitude

  10. Get up in the morning with purpose, gratitude, curiosity & positivity


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