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The 10 Baby Steps

Achieving the holy grail can be gradually worked on in a way that allows you to make steady progress over time as you start feeling better and better. Start with the earlier steps first, and then once they have become natural habits, move onto the next step. If one of the steps is too intimidating, skip that one and move onto the next, you can always circle back later!  

What are the 10 baby steps?

  1. Avoid environmental toxins like cigarettes, drugs, and excessive alcohol

  2. SAD no more - Remove processed meat, high fructose corn syrup, and vegetable oils

  3. Embrace the widely popular Mediterranean diet with lots of veggies, fruits, and grains

  4. Reduce use of and eventually eliminate animal products/fats

  5. Lean into whole-food plant-based eating

  6. Reduce and then eliminate all refined grains such as white bread, white rice, potatoes

  7. Metabolic flexibility and putting your body into a state of light ketosis

  8. Eat all your calories during an 8-hour window each day to give your body a break

  9. Cultivate a healthy body and spirit mind with exercise, walking, meditation 

  10. Begin your journey into investing and reaching financial independence

Step 1 - Avoid environmental toxins

 

  • No cigarettes or smoking

  • No drugs

  • Don’t drink excessive alcohol

  • Be careful to avoid excessive solar radiation 

 

Step 2 - No processed meats or processed products

 

  • Let go of SAD- the standard American diet

  • No bacon, sausage, pepperoni, cold cuts or hot dogs

  • No processed carbs - boxed or bagged junk food

  • No high fructose corn syrup

  • No artificial sweeteners (except for stevia or xylitol)

  • No vegetable oils 

  • No sodas ( only carbonated water)

 

Step 3 - Embrace the widely regarded Mediterranean Diet 

  • Eat plenty of vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.

  • Eat-in moderation: Poultry, eggs, cheese and yogurt.

  • Eat only rarely: Red meat.

  • Don't eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.

 

Step 4 - Reduce and then eliminate meat, dairy, cheese, and eggs

 

  •  

  • Remove processed meat , and dairy

  • Remove chicken

  • Remove Red Meat

  • Remove fish 

  •  

 

Step 5 - Embrace the Whole Food Plant-Based Life 

  • Emphasizes whole, minimally processed foods.

  • Limits or avoids animal products.

  • Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds and nuts, which should make up the majority of what you eat.

  • Excludes refined foods, like added sugars, white flour and processed oils.

 

Step 6 - Move toward a Vegan diet with whole grains only 

 

  • Pegan - but plants only 

  • Avoid processed grains 

  • Avoid white rice, potatoes, white bread 

  • Whole grain options 

 

Step 7 - Low grains - light keto - Keto vegan 

 

  • Low glycemic load and glycemic index foods only

  • Remove all rice, potato,  bread and starchy veggies (including whole grains) for weight loss booster and anti-inflammatory effects

  • Avoid fruit juices 

  • Avoid honey and sugar 

  • Eat beans, fruits, quinoa, and vegetable greens 

 

Step 8 - Intermittent fasting

 

  • 16 hour fast daily ( skip breakfast , lunch first meal)

  • 8-hour meal window

  • Coffee in AM with MCT ½-1tsp 


 

Step 9- Healthy Mind-Body-Spirit

 

  • Exercise 10 k steps day

  • HIIT

  • Weight lifting

  • Tai Chi, Xi Gong 

  • Stretches 

  • Mindfulness - meditation -Prayer

 

Step 10- Minimalism (FIRE)

 

  • Financial independence 

  • Retire Early 

  • Emergency fund, Pay off debt, 

  • Save money 10-25% to retirement asap

  • Consume less animal

  • Use alternative energy options (EV , solar panels)

  • Buy fewer materials, use virtual alternatives

  • Donate and give to the community and your causes

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