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Contents

Introduction

1 Your Body Works (when you work it)

2 Food is Love (so feed yourself some goodness)

3 Meditation, Mindfulness and Mental Acuity (they’re not just for long-haired hippies anymore)

4 Your Lifestyle is You (so make yours a healthy one)

5 All Natural is Natural (and alternative health can be equally healthy)

6 Herbs, Vitamins, Minerals & Supplements (and a comprehensive list of XANFREE ingredients)

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Introduction

Around our world our faster and faster paced modern lives are now rapidly becoming filled to the limit—and often overflowing—with exceptionally unhealthy, often toxic, and virally multiplying combinations of-

• Faster, more intense work scheduling and deadlines

• Longer work hours with less down time/free time than ever before in human history

• Much more sedentary, much less physical workforce roles- nevertheless demanding more and more of our time

• Highly addictive technology, including the ubiquitous handheld variety

• Highlyaddictiveonlineplatformsdesignedspecificallytoincrease addiction

• Much less time devoted (if any) to healthy food shopping and preparation

• Limited to no time devoted or applied to proper healthcare and/or health maintenance

And in the most technologically advanced, economically “successful” countries of our world, all of these toxic combinations are often exacerbated by a voracious consumer culture specifically designed and deployed to brainwash their masses into chasing the promised financial dream of personal “happiness”.

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The end result for all of us consumer crazed hamsters caught running furiously on the wheels of our own misguided, unwilling or unconscious construction?

Killer Stress!We seem to be running faster and faster, but we’re not getting anywhere we want to go!

And it’s safe to say that we’re suffering from a very specific, brand new type of stress which previous generations were never exposed to, yet our generation—and perhaps every next generation to come—will almost certainly never fully escape in our lifetimes.

Because as the primate species at the top of the global food chain, science is the track we humans have painstakingly constructed and then relied on to carry us to the top, and technology is the train which we must remain passengers aboard, if we are to maintain our now ever increasing global standard of living and our ever increasing expectations for our quality of life. So, as the clear winners of our evolutionary race to the top, we now find ourselves wearing the heaviest of crowns as Kings-of-our-Global-Hill.

Because our science-based, technology-driven journey has come with a punishing tax which we are now only beginning to understand, but one we’ve already been paying all along the way.

This means that our current levels of toxic addiction to our high-tech devices—especially but not exclusively the handheld variety—will almost certainly continue to increase as we find it more and more difficult to tear ourselves away from our online “connections”. Working, banking, shopping, travelling, eating, drinking, dating, playing and performing the countless tasks of our everyday lives are now all tied either directly or indirectly to our online world of instant connection, and our insatiable need to not only remain “connected”, but to then document every aspect of our lives and instantly “share” that information with our online world.

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This is certainly a newly emerged and diabolically addictive scourge of a viral type of stress which we are most unlikely to shake off anytime soon.

And stress is a killer!

A quick look at just five of the stress-related US statistics alone (surveyed in 2019) offer sobering news regarding the consequences of our future health and wellbeing in our non-stop quest to stay on top-

• The Stress in America survey results show that adults continue to report high levels of stress with many reporting their stress has increased over the past year – American Psychological Association.

• 75% of adults reported experiencing moderate to high levels of stress in the past month and nearly half reported that their stress has increased in the past year – American Psychological Association.

• Approximately 1 out of 75 people may experience panic disorder/panic attacks – National Institutes of Mental Health.

• Stress is a top health concern for U.S. teens between 9th and 12th grade, psychologists suggest that if they don’t learn healthy ways to manage that stress now, it could have serious long-term health implications – American Psychological Association.

• 80% of workers feel stress on the job and nearly half say they need help in learning how to manage stress. With 42% saying their co-workers need such help – American Institute of Stress.

And these are only a small sampling of the discouraging health related statistics.

Recent studies strongly point to the fact that stress is also quickly becoming the leading factor in an increased annual percentage of worker sick days, as well as the leading factor in mental health-related visits to both public and private mental health offices and facilities.

But there is hope.

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Because our human species is not only driven to succeed, we are also driven to explore, invent, adapt and continue to embrace change wherever we find it!

The outlook for our healthy future may in fact be daunting, but our human history proves nothing if not the fact that we as a species have a near endless capacity to discover new methods of coping with, and then more than competently solving every problem we face…including the ones we ourselves have brought to life.

In most very real ways, our modern-day version of stress is our “Frankenstein’s monster”— A mad yet hopeful dream of masterful control over life which can and will quickly become more than we can or should handle.

But we can also consider our evolving understanding, adaptation and development to our existing human condition-

• In the US alone, life expectancy has continued to trend upward with every generation (with some fluctuation)

• Our comprehensive knowledge and understanding of proper nutrition, healthy diet, and the availability of healthy food has never been higher

• The availability of healthy alternative therapies, practices, regimens and dietary supplements has never been higher

• Our understanding of the need to regularly “unplug” from our online world is increasing steadily, as is the alternative solutions to same

• We continue to learn, continue to seek, and we continue to grow as evolving human beings inside an evolving global landscape.

It seems more than fair to believe that stress—unfortunately but inevitably—will be our “new normal”.

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But we can learn how to deal with our new challenges in increasingly inventive and alternative ways which won’t evolve burning down our castles in order to maintain our peaceful villages.

In short, we need not fear the very real monster of stress, but we do need to understand that monster and look for the many, many available, affordable and absolutely manageable ways in which we can soothe our savage beast.

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1

Your Body Works (when you work it)

Let’s start simple. Our bodies are complex organic machines and like all machines, they’re built to run!

One of the most harmful side effects of our increasingly sedentary modern lifestyles is that our bodies simply do not improve—or even maintain—when they’re stuck in a chair, in front of the TV, on the couch, in bed, and/or going absolutely nowhere. When we’re stuck in stasis, the universal scientific law of entropy takes hold and our physical forms begin to ever so slowly degrade and deteriorate until they eventually, and inevitably, breakdown completely.

Of course when we then introduce the devastating addition of a constant stream of addictive snacks and caffeinated sugar bomb soft drinks as we’re typing, clicking, gaming or just vegging out, we’re creating a rapid-fire recipe for physical health disasters to come.

All of our bodies need regular exercise in order to function at their best, and in order to maintain a reasonable level of health and fitness. This is an absolutely attainable goal we can all reach with just a modest amount of effort and discipline!

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And another of the more recent emerging discoveries in regard to our modern-day health and well-being is that sedentary lifestyles which revolve around continuous hours and hours of staring into screens—monitors, TV’s and smartphones—actually contribute to an increase in daily stress!

Indeed, for most of us today, even the idea of being briefly separated from our phones—as a result of a dead battery or a temporarily misplaced device—has created an entire range of new symptoms revolving around a new form of “separation anxiety”. This new form of anxiety has led to more stress for our tech-addicted lives, as well as a new psychological term coined in 2013 by Psychology Today magazine- Nomophobia (No-mobile-phone-phobia: a fear of being disconnected from your life and out of the loop from your social or professional group).

In other words, we need to-

1. Put Our Phones DOWN

2. Get Up

3. Get Out

4. Get Our Bodies In Motion

5. Get Healthier, Happier, and Live Longer, more Productive Lives!

Easier said than done?

We disagree.

And so for the purposes of making the pursuit of a regular regimen of exercise a reasonable goal which all of us can attain—with just a modest amount of effort and discipline—we’re going to first introduce one of the simplest, most basic forms of very available exercise that each of us can easily achieve.

Today!

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Walking

Yes, simply putting one foot in front of the other until you’re out the door and around the corner is not only going to help, but—if you’re new to the exercise game—is one of the easiest, best and most basic methods of beginning a reliable fitness regimen, and then sticking to it!

And a daily 20 - 45-minute walk offers a number of immediate advantages-

• Walking requires absolutely zero equipment (other than comfortable shoes)

• Walkingrequireszeromembershipfeesorfitness“contracts”

• Walkingrequireszerospecializedtrainingorfitnesstrainers

• Walkingrequiresnogyms,nofitnesscenters,nostudios,nodojos, no commute (and only the great outdoors)

• Walking requires only the absolute minimum amount of athletic ability

• Walking is minimal impact with minimal strain on your joints, ligaments and spinal structure, making it as close to a completely safe, injury-free workout as can be!

In addition to these advantages, a brisk walk—or even a leisurely stroll—on a lovely, sunny day will add a refreshing amount of Vitamin “D” to your health, and on inclement days a daily constitutional will get your blood moving and warm your grumpy insides. A reliable cardio workout, walking is very simply something most of us can do more of…the easy way. PLEASE REMEMBER: LEAVE THE PHONE AT HOME/IN YOUR POCKET!

And this simple practice of getting your heartrate moving in the right direction—as well as supercharging your system with fresh O2 and Vitamin D—and brings us directly to our next life-enhancing exercise/training suggestion.

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Cardio

Our cardiovascular system requires numerous essential elements to run at peak production but, of course, the most essential and absolutely irreplaceable of all these elements is Oxygen! Yes, even us average humans can last for weeks without food, for days without water, but without good ole O2?

Mere minutes…if we’re lucky.

So taking care of the system that takes care of our precious supply and delivery of fresh oxygen—along with keeping our warm blood flowing strong—should always be a priority whenever we consider a regimen of proper exercise, and whenever we consider real fitness goals that will directly benefit our health and well-being. And at its essence, any/all effective cardio is simply a matter of getting your target heart rate safely between 55% - 85% of your maximum heart rate for at least 20 - 30 minutes to achieve maximum results—with your MHR (max heart rate) roughly calculated as 220 minus your age-

EX: Age 20/ 220 – 20 = 200/MHR = 200

The really great news for us modern souls stuck in this new millennium?

We’ve got an absolute abundance of great cardio options no matter who we are, where we live, or what resources we’re managing.

Let’s take a look at the cornucopia of great cardio options out there.

• Running- Much like walking (only a bit faster), running/jogging generally requires minimal expenditures on equipment or training, and can be properly accomplished almost anywhere.

• Biking- Stationary or real world, cycling is still a great way to see the world as you get your heart rate pumping, and practice your smile at the same time!

• Swimming- Still one of the best cardio workouts out there, as well as an excellent, minimal impact, all-around workout for your entire muscular system. Body of water or pool required!

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• Stair/Hill Climbing- Whether you take ‘em two at a time or at a more measured pace, whether you use a state-of-the-art machine at your gym, or the already-there stairwells of your office/apartment building, whether it’s a nearby mountain trail or a slight sidewalk grade to the grocery store, stair/hill climbing is always a great cardio workout for the more advanced fitness warrior.

• Spin/Zumba/Aerobics/Dance Class- If/when you’re ready to step up your cardio game to a professional classroom atmosphere, any one of these options will give you the cardio advantage that you need to succeed in all your health goals. WARNINNG: Intensity Required! (and may just be a lot of fun too!)

• Boxing/Kick-Boxing/MMA/Ju-Jitsu Class- If/when you really want to try something even more intense, there’s no cardio workout like a combat sport class to truly take your cardio game to the next level. (and maybe even build/restore a level of self-confidence you didn’t remember you had)

• HIIT/CrossFit Class- This one is def for extreme athletes ONLY. High Intensity Interval Training and CrossFit training are among the most Advanced cardio options out there, and are exclusively for the advanced warrior in You. If you’re there, this will def ring your cardio bell!

And in addition to our cardio examples, remember that any good cardio workout is where you find it!

When you’re properly motivated, have completed useful research which applies directly to your specific lifestyle, and maintain good physical discipline, you can create a great cardio workout all your own—at any age—almost anywhere you are, or anywhere you’ll go. At home, at a park, at a children’s playground, at the beach, in the mountains, or anywhere in between, just get creative, get into it, and have fun!

And now for an exercise regimen that’s, maybe, not so much fun…but at least equally productive in its own way.

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Weight Training

Typically considered an “athletic” regimen exclusively for elite (or at least younger) athletes, weight training—also known as resistance/strength training—is actually an excellent choice to consider at almost any age, for all genders, and for almost any level of fitness you’re currently maintaining. It is here, however, where we must strongly urge everyone—especially those picking up weights for the very first time—to heed the most important advice when initially beginning any weight training fitness program.

ALWAYS START SLOWLY! (and very, very carefully)

And this cautionary advice truly applies to everyone, of every age.

Remember that even the most modest weight training fitness program comes with a number of tremendous, direct fitness benefits.

These fitness benefits include-

• Increased strength

• Increased muscular tone/muscle mass

• Increased skeletal strength

• Increasedjointflexibility

• Increased energy

• Increasedconfidence

In addition to these direct benefits, resistance training can also positively impact your overall balance (especially when focusing on core strength), can help with weight loss/weight management, and will almost certainly have a positive effect on a good night’s sleep!

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But for Type “A” personalities—of any age or stage—the most unfortunately common tendency is to come out of the gate storming and ready to “break those weights” in an all-out effort to either “get in shape”, or get back in shape…YESTERDAY!

This is a common but disastrous mistake that will almost certainly lead to rapid failure/quitting, and may often lead to the entirely negative setback of injury.

Because although weight training is awesomely beneficial, it is always a process that must be undertaken gradually, and this process must always err on the side of caution. Especially for those of us who may not be at our physical peak, weight training must be approached safely and slowly if we are to reap its many rewards.

We recommend these simple standards when beginning any weight training regimen (and then maintaining these simple standards for the first 4-6 weeks)-

1. Always use the LOWEST weight possible in every exercise

2. Always use the maximum amount of repetitions(reps) for every set (12-15)

3. Always use the minimum amount of sets for every exercise (we recommend no more than 3 to begin)

4. Always schedule a rest day between workouts (rest is equally important as work)

5. Never compare your progress to anyone else’s (we are all at different stages)

And when it comes to any new weight training program, we do recommend that you start at a professional gym (or local YMCA), and perhaps even consult your gym’s personal trainer for helpful advice when beginning*. If you are unable to find a suitable gym in your area, an at-home program is certainly possible, but will require some investment in proper, safe, basic equipment.

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When approached and then undertaken safely and properly, you will see results in the mirror in those initial 4-6 weeks (men will typically be able to see more significant results than women), and this will provide you with the positive fuel to continue.

And hopefully continue for a lifetime!

*and we always suggest that you also consult with your physician before you begin any new exercise program.

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2

Food is Love (so feed yourself some goodness)

So let’s talk about diet. And when we use the word “diet” we definitely do NOT mean any set food-restrictive regimen/plan/scheme or trend/fad/mania whose primary purpose is to either-

1. Combat Weight Gain

2. Trigger Weight Loss.

Allow us to be absolutely clear when it comes to your daily diet, and your ongoing health and actual wellbeing now and in your future, especially as they all relate to daily stress reduction.

ALL “DIETS” ARE DOOMED TO FAIL, AND ARE SET UP TO CREATE FAILURE! (especially the trendy/faddy/maniacal varieties)

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And far from being an effective measure of actually reducing stress, continued, repeated failure to “succeed” at the latest “diet” fad only produces more damaging, debilitating stress, which in turn encourages and/or enables a regressive downward spiral into continued unhealthy eating habits.

This is a classic, and tragic, Lose/Lose scenario.

So we do not endorse any diet plans which are centered entirely on the goal of weight loss. The shadowy “goal” of weight loss is, in fact, a cultural mirage designed to entrap an appearance-obsessed, overly gullible population (primarily female, but not exclusively) into a capitalistic scheme marketed specifically to sell an entirely false and addictive “vision” of health and/or fitness! (as well as any number of endless diet plans/programs)

Yes.

Certainly in the United States we’ve created—through a great many poor choices personal, institutional and cultural—a real obesity problem that is widespread and undoubtedly growing. And certainly much of the globe shares this disturbing health crisis. And of course a great percentage of the US population needs to personally, directly, and immediately address their obesity issues head on. But for the purposes of this chapter we’re suggesting the healthiest way forward for everyone committed to that healthier direction.

So, yes…our bodies are organic machines that are built to run.

And yes, the food we eat on a daily basis is the fuel we need to make our organic machines run right!

Which is exactly why—each and every day—we need to-

1. Effectively shift our daily dietary focus away from appearance

2. Refocus on performance.

So we strongly suggest that you immediately throw away any and all home weight scales. These are not the type of tools that you need to properly address and/or take positive control of your health and fitness moving forward.

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When it comes to a healthy diet most Americans must seriously consider an entirely new paradigm when it comes to our daily fuel intake. This paradigm shift requires that we completely refocus, and then immediately reset at least one of our primary daily priorities to the food we’re going to consume that day!

And in case this is somehow unclear, that day means…TODAY!

This will undoubtedly, and in the vast majority of cases, require a tidal shift in our daily-

• Food Planning- Which means creating and committing to a comprehensive plan that requires a focus on the purchase and preparation of fresher, healthier foods (and a significant reduction on processed foods and food additives).

• Food Shopping- We must then focus on procurement of fresher, heathier foods (at regular shopping intervals which must be significantly shorter than the typical once-a-week American standard). Such a drastic shopping shift will, of course, also require an equally serious shift in scheduling.

• Food Preparation- Especially, but certainly not exclusively, our breakfast and dinner plans. Which means we must make a daily effort to eschew the typically American idea of meal convenience, and learn to commit to the ideal of meal love.

• Food Consumption- Food is love, love should be delicious, and it should never be a race to the finish. Proper digestion begins with savoring every delicious bite we put into our mouths, and we must train—or retrain—ourselves to enjoy every moment of our meals, rather than looking ahead to our next activity.

• Family Dinners (together)- Sadly, in far too many cases the joyous concept of a household family dinner together has went the way of the drive-in movie theater; a somewhat charming relic of the past that younger generations have seen (ironically, in movies) but have no real experience with, and no real connection to, and so no real desire to engage. But family dinners together are exactly where we can begin to appreciate savoring our meals, and exactly where we can

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begin to teach even the youngest generations this same invaluable health lessons.

And these are the lessons which will last a lifetime!

Of course this fundamental shift in our attitude and engagement with our food will require an equally fundamental shift in our daily lives. Many of us will immediately grasp at rationales which offer a legitimate resistance to any lifestyle change.

I’m far too busy to drastically change my schedule

My work demands do not allow me to pay enough attention to shopping/cooking/eating

That’s my partner’s responsibility

My family’s too big and/or too busy to realistically make this happen

I like fast food!

It’s at this point where we have to accept that refocusing our priorities—on a daily basis—will require sacrifices both personal and collective. These sacrifices will not be easy. But they will be healthy!

And we must remember that refocusing our priorities and drastically shifting our daily schedules do not have to occur all at once. We do not have to accomplish all of these healthy goals today. We do, however, have to make a real commitment to daily change, and a real commitment to the healthier future of both ourselves, and our families.

And now for some simple, basic dietary directional specifics.

• Avoid Sugar- Especially processed white sugar (which unfortunately is found in nearly all processed foods). This directive includes ALL SODAS/SOFT/DRINKS/ENERGY DRINKS. A major cause of American obesity is our addiction to sugar bomb soft drinks. Switch instead to seltzers and the healthiest alternative of all- Good Ole H2O!

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• Avoid Processed Foods- They come in boxes, bags, cans and pouches, and your local grocery store is chock full of them. Processed foods are any food product mechanically or chemically altered to preserve its shelf life. Think of these as “death-in-a-box”.

• Avoid Carb Overload- White breads, white rice, white pasta (see the pattern?) and sugary snacks like cookies, muffins, scones and most baked goods (including pizza dough) fall into this category. Look, our bodies do need carbs, but we can make smarter choices so that we don’t simply stuff our selves with carbs on the daily.

• Avoid Caffeine Overload- We love our daily espresso fix as much as anyone but we should make an effort to cut off our intake so as not to over-caffeinate (we stop at Noon). This absolutely includes all “energy” drinks, which are loaded with caffeine (read your labels) and typically masquerade as “health” drinks.

• Avoid Alcohol Overload- Moderation in all things in the key here. All alcoholic beverages are laced with sugar and we must make an effort to be responsible in our attitude to this adult nectar of the gods. We love our beer too, but too much of a good thing—and too frequent—is just too much.

• Dig into a Protein Rich Breakfast- Yes, in fact we do believe that breakfast is the most important meal of the day (at least in terms of setting up your appetite for the rest of your day). And the incredibly versatile egg is one of our healthiest, most nutritious, delicious superfood sources of perfect protein we have. We do not wish to belabor the point, but for those of you out there who hold up the, “I just don’t have the time for breakfast” excuse, we say-

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MAKE THE TIME! A proper healthy breakfast sets up your entire nutritionally

rich day, energizes your entire system, kickstarts your sleepy metabolism, and is simply the best way to start your day.

Fundamentally shifting our dietary priorities is an investment in our healthy future that we cannot afford to put off until tomorrow. Invest in yourself right now, and your family will reap those investment rewards for a lifetime!

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3

Meditation, Mindfulness and Mental Acuity (they’re not just for long-haired hippies anymore)

In our introduction we outlined the present and foreseeable dangers to our health as a result of, and the ever-increasing stress levels caused by, our very own technological Frankenstein’s monster. We’ve created this monstrous tech marvel so that we can bask in its glory, as well as our own, and now we’re stuck with the consequences of a monster run amuck, and one not at all interested in our own either selfless or selfish agendas.

And one of the heaviest, most insidious moment-to-moment consequences of our monstrous creation is, of course—constant, continuous, overwhelmingly addictive distraction!

Our ubiquitous technology—especially the handheld varieties—has created a limitless desert of cyber-quicksand that absolutely surrounds us with a 24/7 siren’s call to just dip our toes a little bit…and then we’re sucked right in. In moments we’re then lost down a mad rabbit sinkhole of distraction with no exit in sight or mind, tumbling faster and faster into our online sinkhole of meaningless social media posts, conspiracy theories, and adult entertainment.

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All too common examples of this dangerous level of constant distraction are familiar to all of us everywhere-

• Thedriverwhotexts/talkswhileplowingthroughheavytraffic

• The pedestrian who texts/talks while crossing a perilous intersection

• Thepoliceofficer/securitystaffwhoaretoobusystaringintotheir phone to notice what’s happening in front of their face

• The parent who talks/texts while pushing their baby carriage down busy streets

• The partner who actually checks their phone…during intimate adult bedroom activity! (and if that example doesn’t clearly illustrate a dangerous tipping point for all of us, then we give up)

The point is that we are extremely unlikely to ever fully rid ourselves of our monstrous creation anytime in our near or far future, and so we must begin to learn how to peacefully, and healthily, co-exist in a world which is clearly no longer big enough for the both of us.

And so in moving forward towards a reasonable coexistence with our multitude of technological addictions, we might very well be best served to look backwards.

Which brings us to meditation and the pursuit of mindfulness.

We must first emphasize the nature of meditation in all its many forms and iterations.

In the US we may all be at least familiar with the practice of transcendental meditation, or yoga-based meditation, but the practice of meditation itself has been around for thousands of years and has been utilized in hundreds of cultures, as well as numerous religions.

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But in terms of US scientific research, as far back as the 1970s, pioneering Harvard physician Herbert Benson developed a meditative technique called the "relaxation response". This technique was then further developed into a widespread practice which later gained worldwide acceptance by physicians and therapists to effectively address symptoms in a plethora of medical conditions, and even included in cancer treatments. Dr. Benson’s research identified our automatic "fight or flight" response whenever our bodies are exposed to a sudden physical threats, including stress. This auto-response is also referred to as an "adrenaline rush" because the hormones epinephrine (adrenaline) and norepinephrine are released, resulting in rapid breathing, rapid pulse rate, an increase in blood pressure and increased blood flow to the muscles.

His research then clearly indicated that the regular practice of Dr. Benson’s meditative “relaxation response” was discovered to effectively dampen all of these physiological symptoms—rapid breathing, pulse, increased blood pressure—thus leading to empirically measurable physiological changes in test subjects.

In short, mediation works.

More recent research indicates that the long-term practice of meditation—in almost any form—has the effect of creating permanent meditation-induced physiological changes in regard to heart rate, pulse and breathing control. Research also strongly indicates that regular meditation practitioners demonstrate superior executive control, which translates as the ability to focus and accomplish goal-oriented behavior, using complex mental processes with the benefit of increased cognitive abilities that mediation offers.

But before we dive too deep into the science, let’s outline the simple, straightforward practice.

And in its most basic beginner form, meditation is simply the practice of sitting still (with eyes preferably closed to block out visual distractions) for a period of anywhere from 5-20 minutes while focusing solely on your breathing and/or a single thought, word, or phrase (often referred to as a “mantra”).

That’s all folks!

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(Here we must point out that, as a matter of practical application, most of us should be able tofindanextra5-20minutesinourdayforthis healthy pursuit, and so this is absolutely not some pie-in-the-sky, tree-hugging, hacky-sacking, hipster voodoo magic mountain of cotton candy woo-woo)

And in addition to the immediate physiological benefits you may enjoy that will lead to stress reduction—decreased heart rate, pulse and blood pressure—one of the other major benefits of the regular practice meditation will be your increase in mindfulness. Indeed, mindfulness may be considered as one of the most direct goals of meditation.

We can consider the concept of mindfulness in many ways, but the idea of being, and remaining, laser-focused and locked into the present moment may be used as a useful definition of mindfulness. This concept of being locked into the present moment also conveys the popularity of meditation/mindfulness throughout the world of athletics at every professional level, and many of the advanced amateur levels.

Of course in recent years any number of scientific research studies have attested to the efficacy of, and benefits derived from the concept of mindfulness as it pertains to overall health and wellbeing. But we trust that one of the most important studies was 20ll’s National Institute of Health (NIH) study, (Psychiatry Res. 2011 January 30;) “Mindfulness practice leads to increases in brain gray matter density”. An exhaustive work, this study conclusions were as startling as they were enlightening.

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While we don’t wish to get bogged down in the numbers and minutiae of the complex research, the end results clearly pointed to the fact that-

“To summarize, analyses of gray matter concentration changes in the regions of interest analysissupportedsignificantincreasesinthe left hippocampus in the MBSR group, confirmingthatstructuralchangesinthisregionare detectable within eight weeks following the participation in this mindfulness training program.”

So, even the most non-scientific among us can see that not only is the concept of mindfulness—as a result of regular meditation—physiologically effective, its progress in positively altering our actual brain matter is pretty damn rapid too!

The meditation/mindfulness facts are clear-

Whether we’re executives making bottom-line business decisions, high level athletes striving for victory, overworked housekeepers striving for aa oasis o calm amid the domestic storm, or just the stressed-out everyman looking for some peace of mind, the regular practice of Meditation and Mindfulness is really its own invaluable reward.

When you begin searching for your proper fit, please consider the multitude of viable options-

• Mindfulness meditation- The general all-purpose practice that describes the umbrella of the majority of meditation practices.

• Spiritual meditation- The practice that focuses on a particular spiritual goal as its primary priority.

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• Focused meditation- A more intense, advanced version of general mindfulness mediation practice which requires a greater level of discipline and commitment.

• Movement meditation- The practice of focusing on the movement of the body while remaining in a meditative state. (yoga being its most popular, if debatable, form)

• Mantra meditation- The practice that focuses on the use of your own personal and specific mantra as the primary tool to achieve optimum mindfulness.

• Transcendental meditation- Also known popularly as TM, transcendental meditation is a world-renowned form of mantra mediation that originated in India.

Of course many of these forms of practice involve and include many of the same or similar elements. Our advice is that you find the best fit that works for you (we choose yoga).

Then start today!

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4

Your Lifestyle is You (so make yours a healthy one)

In this chapter we’re going to dive right into the lifestyle specifics. We must accept the fact that all of us are captains of our own healthy lifestyle ships, no matter how rough our seas become now or in our future. But we’re going to offer some very definite destinations here that we strongly suggest you include on your lifestyle itinerary as you bravely take the helm and head towards your horizon.

Please Remember-

These are points that we believe will directly benefit you both in the short and long term, and points we trust are worth marking on your lifestyle map to a healthier future.

Get More Sleep (and make it the best kind too)

Let’s begin with one health and fitness goal that most of us can safely manage no matter our current physical state or situation. And yet the reality for many of us is that we struggle to either manage the time necessary to fulfill this very manageable goal, or struggle to properly schedule this vital aid to our overall health and wellbeing.

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And we want to remind readers here to not get stuck into any set amount of hours for your own personal, optimum sleep number. Yes, while the most common consensus sighted is the Western standard 8-Hour period of restful, restorative sleep, we strongly suggest that you do NOT get caught up in focusing on any particular number of hours, and rather focus on the restful, restorative nature of your sleeping patterns.

Many of us may require more than 8 Straight to feel completely recharged. Some of us may achieve the exact same restful state with a mere 5- 6 (Founding Father and Next Level genius Ben Franklin famously depended on a solid 7). Whatever your personal sleep number, find it and do your best to create a workable schedule of sleep that fits your personal lifestyle.

And this includes one of our top-secret health hacks- Napping!

There are few things more restful and restorative to your overall health than the timely afternoon nap (and we suggest anywhere from 30 mins - 1 hr. for optimum effect) to recharge your batteries and really give your body a rocket boost for the remainder of your day and night. And when is the best time for a nap?

The best time is when your body/mind tells you it needs it!

Listen closely to the signs of physical and mental fatigue your body and brain is sending you and—if you can take advantage of a break—do NOT hesitate to do so.

And this is the real-world challenge for most of us in regard to our sleeping patterns, whether nighttime or napping. That is, finding and/or actually scheduling the time to do it right.

Because we strongly suggest that you make every effort at creating time for proper sleep at night (and depending on your needs we say anywhere from 6-8 hours is AOK), and listen to your body when it cries out for rest during the day.

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Stop Smoking (everything…you know who you are)

As our unhealthy behaviors go, tobacco/nicotine addiction is undoubtedly one of the most damaging. Aside from the direct damage to your overall cardiovascular system (permanently damaged lungs, restricted blood vessels, etc.) smoking causes a plethora of horrific side effects (elevated cancer risk, ling damage, skin damage, teeth staining, et al) along with its increasingly expensive economic downsides. We realize, however, that nicotine addiction is one of the most insidious addictions to conquer. As of this writing, there is no clear, 100% effective treatment for nicotine addiction and we do understand what a difficult struggle this addiction is for those affected.

To which we say-

All the more reason to grab that brown-stained bull by the horns and take it down!

Whether you begin a single-pronged attack like nicotine replacement therapy (NRTs-the patch, the gum- therapy; or support groups, individual willpower, and even cold turkey) or a multi-pronged attack that includes some, most, or even all of these widely available treatments, the most important aspect of tackling nicotine addiction is to take action today!

The very positive upside is that cutting back—or ideally quitting altogether—will have an immediate, healthful impact on every single part of your life and your health.

As for our friends who like to indulge in the regular use of non-nicotine smoking products, we can only say that lung and cardiovascular damage is an undeniable and an unfortunate reality for you as well, along with the sobering side effects of smoking that come along with this unfortunate habit. The very good news of course, is that there are

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currently many, many completely legal and quite available alternatives for smoking (chewables, edibles, prescriptions, et al) which you can take advantage of right now.

Yes, rolling and smoking your own is an addictive process in itself, but please remember that we’re the primates that are best adapted to our evolutionary advantages, so let’s adapt and evolve!

Practice Your Deep Breathing (and you’ll be surprised at the practical payoff)

As we’ve already emphasized (see- Cardio) there simply is no other activity more essential than the proper, regular and optimum intake of O2. Yet most of us consider this proper intake to be a strictly involuntary physical process that we need never pay the slightest attention to—let alone practice—as we go about our busy daily lives. We somehow consider our oxygen intake system to be something we merely need to set to “auto-pilot”, then simply take our hands off the wheel as we let our crucial supply plane of precious oxygen fly itself.

But even the most cursory look at any advanced, high-level form of any athletic competition will clearly prove that, at the highest athletic levels, the optimum intake of vital oxygen is always a primary key to optimum athletic performance!

And how do world class athletes around the globe maximize their intake ability? They practice!

Yes, of course we do not need to practice breathing in order to do it. But, we do need to practice our breathing techniques in order to optimize our performance.

And here is where we circle back to what we consider among the best ways for even the most average among us to practice and improve your breathing techniques and capacity- Meditation and Yoga!

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For the purposes of regularly practicing and steadily improving your breathing techniques and capacity, we can think of no finer pursuits then these two and for a number of great reasons.

1. Almost anyone of any age can regularly practice both.

2. Almost anyone of almost any physical condition can regularly practice both.

3. Bothspecificallyfocusonbreathingasoneofthecoreelements to the practice (with any Yoga school or studio offering a number of breathing exercises—pranayamas—specifically designed for this purpose)

In short, yes we do strongly advocate for the regular practice of either—or both—of these exceptionally useful, reliable and scientifically proven practices which absolutely will significantly improve your ability and capacity to take in that most precious resource that we all need to keep on keeping on!

Facing Your Fear Factor (and accepting release)

Right now we are all facing up to a “new normal” which is filled with fear of an unprecedented unknown. Every day in every way we all have to deal with fear. And fear is the destroyer.

Our very good news is that we’re all doing it right now!

We are all facing up to fear and getting on with the business of life as we struggle to piece it together. Yes, some of us are getting along better than others, and some of us are struggling more than others, but facing up to fear is not a contest, and there is no finish line that will declare a winner. In many crucial ways it is the simple act of squaring up to our fear—and our own specific, personal phobias—that will provide our most vital antidote to our occasionally unfounded stresses.

And that antidote is real freedom in the form of release.

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We mean release from the stressful unknowns that we’ve built up in our minds over time; the end result being these stresses crippling all our hopes, dreams and ambitions for our future. Release from our fears removes the blindfold, which in many cases we’ve placed on ourselves, and allows us to finally see clearly. And see that we are capable, we are strong, and the future is not quite as unmanageable as we had imagined in our stressed-out scenarios that were filled with dread and foreboding.

Case in point-Paul B. was a physically small, not particularly athletic teenager. He was reserved and polite but unfortunately was growing up in an environment that did not always respect these qualities. As he entered high school he was bullied and hazed regularly but was too afraid to fight back against his usually far bigger, stronger and much more aggressive opponents.

Subsequently, his freshman life quickly became a nightmare of abuse and terror.

Then one day, still filled with fear but determined to take some sort of action, he entered a local boxing club and inquired about joining, hoping that he might somehow learn self-defense. He was welcomed and very quickly he was instructed to don gloves, climb into the ring and spar with an obviously far more experienced, tougher opponent.

It was at this time he realized that he had really never been in a fight before. (he’d been beaten up before but had never properly fought back enough to call it a “fight”)

He was terrified of his opponent, and terrified of the beating that he imagined would certainly happen. To him!

Of course there were very real, very tangible reasons which his fear was reasonably based on-

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He was not an accomplished boxer (not a boxer at all really)

His opponent was much more experienced (having boxed at the gym for months)

He’d never been in a boxing ring before.

But there was simply no going backwards and so, with the rough encouragement of the gym’s head trainer, he climbed in the ring then the bell sounded the beginning of the 3-minute round.

He discovered 3 facts immediately.

1. He was not good at boxing

2. His opponent was very good at boxing

3. Getting punched repeatedly in the face was not fun.

But he also discovered the most important fact that he would have never learned had he never entered that ring.

While it certainly was no day at the beach, he almost immediately found that he wouldn’t die from the blows! In fact, with proper headgear on and mouthpiece in, he discovered an amazing new reality-

The punches did not hurt as much as he had imagined they would!

His opponent that day beat him soundly, knocking him down twice in the 3-minute round. But, with the steady, vocal encouragement of the trainer, he got up and by the end of the period, actually fought back until the bell sounded to end the round!

When he came to the corner—dazed and confused but still on his feet—he was greeted with more encouragement and instruction. He then realized that while he had certainly got the worst of every exchange of fists, he felt an unfamiliar excitement running through his entire mind and body. He was facing a 2nd round and immediately realized…he was not particularly afraid anymore!

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The sparring session ended in the 2nd round, and after he was knocked down again, but the trainer had nothing but praise, real encouragement and useful instruction for him as it ended. And his opponent, a boy his own age, actually congratulated him on his display of “heart”!

The excitement coursing through his body was freedom.

Freedom from a fear that was certainly real—those punches hurt—but was not the monstrous boogeyman that he had imagined in his head while locked in terror of the unknown. This real freedom gave him the courage to continue and he did, eventually becoming a gym regular and an accomplished if unspectacular boxer himself.

At school he quickly discovered that he didn’t need to flash his fists, or his new skills, to stop the bullying and harassment. The freedom from his fear had given him a newfound sense of confidence that acted as powerful shield that was always ready, even when not needed.

This true story is a template we can all match.

Our fears can be real—or sometimes only imagined—but when we face up to that fear we will certainly take control of our freedom, which will be the gift that we never knew was ours for the taking all along.

Our future is unknown. It can be frightening. It often will be frightening.

But we can also be stronger and tougher than we think we are at any given moment. Freedom from our fears is right there. Facing up to the unknown won’t necessarily ever be easy, but we can do it. We all have that power.

Real freedom can be ours.

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Electronic Detox Time (put that phone down)

We live in a technologically amazing and advanced time and place. The total sum of information which used to be stored in massive volumes of mammoth encyclopedia sets which were centrally collected and stored in gigantic buildings called libraries—which also stored thousands of other books also filled with separate information—now fits into our pocket. Easily fits.

And we can access all of this information with a literal touch of our fingertips!

This is truly a miracle of modern science.

But as we’ve previously mentioned (see- Intro) this modern miracle has also, unfortunately yet perhaps inevitably, led directly to the creation of our own Frankenstein’s monster. And while our pocket-sized, handheld technological marvel has in many ways made our lives infinitely more convenient, it has also insidiously introduced a stealthily dangerous level of stress into our daily lives.

Because we are both instantly and constantly connected, far too many of us can and do become entirely addicted to both instant and constant connection, and then we almost unconsciously become completely consumed by our desperate hunger for more of same. This is, in fact, how addiction works.

How many of us begin to feel an almost instant sense of real panic whenever we’re separated from our cellphones? (even momentarily)

How many of us obsessively check and recheck our phones for text replies, social media post replies, messages and updates? (lest we miss out on the all-important rush of an instant reply to our texts/posts/requests)

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How many of us keep our eyes glued to our screens whenever we’refacedwiththenowdauntingtaskofactuallyfiguringoutwhere we need to go? (heaven forbid that we look up and figure it out ourselves)

How many of us consider texting to be the medium for all of our important personal correspondence? (and we mean personal)

Howmanyofuscheckourphonesfirstasthedefaultresponse whenever we want to check the day’s weather? (the inconvenience of actually looking out the window now an intolerable burden)

Of course all technological advances are a modern reality that we can only afford to ignore at our own peril, as well as an imperative in keeping up with the Game/Rat Race, but we must practice some real degree of moderation whenever we wade into the tricky quicksand of technological convenience.

And here are some basic and quite simple methods of both practicing e-moderation, unplugging, and detoxing your mind and body from online addiction-

• Schedule a Daily Phone Break- Although this will at first seem counterintuitive to many, research shows that taking a daily break from being connected will actually improve your overall productivity. In addition, turning off your phone for 45 mins -1 Hour a day can easily be incorporated into your fitness/training schedule in order to accomplish two goals simultaneously. Two birds, one stone!

• Engage Your Real World as Your First Priority- This means NOT automatically reaching for your phone whenever you have to find your way, navigate your streets, assess your physical situation, or otherwise figure out your next step. Phone Down-Head Up-Eyes Open! This may be difficult at first, but ultimately will be hugely beneficial to your both mental acuity and psychological confidence. Navigation is a puzzle and solving it will keep your brain sharper.

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• Mealtime Means Face-to-Face Time- Another excellent opportunity to take a daily break from a nagging addiction, and practice an important pillar of healthy living—see Food is Love—is the shared sacrament of our daily breaking of bread. This is the time for eye contact and lively conversation, NOT for checking updates and replying to requests that can wait…exclusively. We strongly suggest that you turn off your phone completely during all shared mealtimes, and instead engage with the important human being(s) you’ve elected to share this vitally crucial span of time with on your way to a healthier lifestyle.

Moving forward, electronic detoxing will undoubtedly become ever more difficult as our tech continues to us easier, faster and more convenient ways to disengage form our real world and ignore all the flowers along our life’s path. And this is exactly why we have to begin to practice our detox today!

Start now, and both your mind and body will continue to reward you later.

Laughter is Our Best Medicine (so treat yourself, don’t cheat yourself)

As progressive thinkers many of us have understand this Western trope to be an absolutely true and real—if somewhat difficult to verify or quantify—method of maintaining a healthy mental outlook on life, as well as reducing the stress of daily living. But rather than share our vast library of anecdotal evidence, we’re going to defer to science here.

Because the fact is there have been innumerable research studies to investigate the efficacy of laughter/laughing as a healthy antidote to stress and even the most cursory googling will reveal more information regarding the science of laughter than any of us have time to study. So we’re going to focus on the 2010, National Center of Biotechnological Information (NCBI) sponsored study- The therapeutic value of laughter in medicine (https://www.ncbi.nlm.nih.gov/pubmed/21280463).

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This exhaustive study is chock full of deep, dense and enlightening material, but rather than get bogged down in the ocean of details, in the interest of clarity we’re going to cut right to its “Conclusions”, which states in no uncertain terms-

“Laughter has shown physiological, psychological, social,spiritual,andquality-of-lifebenefits.Adverse effects are very limited, and laughter is practically lacking in contraindications. Therapeuticefficacyoflaughterismainlyderivedfrom spontaneous laughter (triggered by external stimuli or positive emotions) and self-induced laughter, both occurring with or without humor. Although there is not enough data to demonstrate that laughter is an all-around healing agent, this reviewconcludesthatthereexistssufficientevidence to suggest that laughter has some positive,quantifiableeffectsoncertainaspects of health.”

And there we have it. Thanks science!

But beyond this scientific confirmation, in times of stress and uncertainty, many of us intuitively understand the crucial importance of enjoying a good, hearty, extended laugh. Whether it’s at our favorite movie, our favorite sitcom, our favorite comedian, our favorite friend or—very importantly—at ourselves, we all understand that laughter both heals our sometimes fragile psyches and socially binds us together in an open-minded and open-hearted joyful way that’s almost impossible to quantify.

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And the health-giving, stress reducing aspects of laughter are universal.

We may not be able to always understand our fellow man on a social, cultural, class, gender or linguistic level, but a proper pie-in-the-face moment produces the same result around the world- the blissful eruption of shared belly laughs.

So…come back Louis CK, wherever you are, because we all need you now! (just keep it zipped…please)

Practice Self Care (and don’t leave it to anyone else)

Alongside our technological advances comes another subtle form of daily stress inducing danger that’s all too easy to go unnoticed. Because in every modern tech advanced society, economic success becomes the primary brass ring that’s both available to many, and therefore reached for by most in a daily mad dash to our capitalistically-based finish lines.

And so while in hot pursuit of this rat race finish line towards which we must run ever faster and faster in order to win, too many of us tend to let Self-Care fall to the wayside.

We neglect a proper, nutritious daily diet in favor of the quickest, most convenient one.

Weneglectfitnesstrainingassimplytootime-consumingtosqueeze into our busy schedules.

We neglect proper grooming/beauty maintenance as a non-essential “luxury” we just cannot afford to afford ourselves right at this moment…

But we have to remember that self-care is NOT selfish. Self-care does NOT equal self-centered.

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Self-care is in fact a very engaged method of providing your loved ones with the best, most healthy and fulfilled version of YOU, so that everyone can and will benefit in both the short and long term!

And while the importance of regular self-care is absolutely a universal goal, we have to point out that for the standard, traditional Western male, it is even more important that you do NOT neglect self-care as one of your healthiest choices.

Because far too often in Western culture (and many cultures), while females are typically socially encouraged and celebrated for their often-rigorous self-care regimens, males of all ages are regularly and typically socially discouraged from practicing self-care, because it’s widely regarded in a cultural sense as somehow “unmanly” or “feminine”. So here we have to point out to males in particular, that they may have to take an even more engaged and disciplined effort to practice self-care—including advanced grooming and skincare—in order to accomplish what is a very worthy and ultimately selfless goal.

And regular self-care routines should include (but are not limited to)-

• Upscale Skin, Hair and Nail Care- Yes, men…taking care of your skin is the healthy choice (not the girly one your crew would have you believe), and manicures/pedicures may be an option you need to explore.

• Regular Dental Care- An absolutely vital key to all our health, no matter how much we may have to fight our fear of the dental chair. Remember- All diets/eating begins with proper chewing, and you know what proper chewing demands. And don’t neglect cosmetic dentistry if you, or your dentist, feel it’s warranted.

• A Regular Fitness Routine- See Chapter 1.

• A Regular Wardrobe Upgrade- Something that many men, and a number of women as well, tend to neglect as another non-essential “luxury” item. If it’s in your economic grasp however, we strongly suggest paying a bit more attention to your daily professional presentation, and the evident benefits of a regular fashion upgrade.

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• Meditation Practice or Therapy- We’ve extolled the virtues of meditation, but we also want to encourage everyone to consider the benefits of therapy sessions, which can be an enormous psychological benefit, and one that goes a long way towards stress reduction for many, many of us.

Simply stated, self-care is a gift that you give not only to yourself, but to every loved one, friend and co-worker that you come in daily contact with on your way to success.

Declutter Your Space (and free your mind)

Another of the inadvertent but unfortunate byproducts of living in an economically successful, technologically advanced world is our almost unconscious accumulation of…stuff. And almost all of us, at one point or another, find ourselves guilty of this stress-inducing modern-day malady, either at home, in the office, in our garage, or inside the sanctity of our vehicles.

The process of cluttering our living spaces is generally slow and far too easy to ignore as we’re regularly encouraged at every capitalistic turn to-

Buy more stuff

Buy the latest stuff

Buy the trendiest stuff

Buy the stuff your friends are buying!

And none of us is immune to this creeping process that ever so gradually creates a pile of clutter that threatens to overwhelm the spaces we require to be productive and think clearly.

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But cluttering our vital physical spaces causes real problems, and creates real, constant stress as we become trapped in the swamp of unnecessary—and very often unintended—accumulation that nevertheless severely hinders our productive output, and creates stress for ourselves and our live-in loved ones, co-workers, and friends.

The good news is that, in everything but the most severe, pathological cases, decluttering our spaces requires little more than-

1. A Manageable Amount of Hours- For vast majority of home, office and/or recreational spaces, often little more than 5-10 in real, actual work hours.

2. A Manageable Amount of Adult Discipline- Yes, we too like our toys…but there comes a time when we must put away (preferably into a Goodwill bin) our childish things.

3. A Manageable Amount of Emotional Discipline- We all understand that our stuff is…OUR STUFF! But bullet biting time won’t be as difficult as you think.

So contact your local charity/recycling/garage sale options, back up the truck and begin the process of trimming the consumer fat that you definitely do NOT need, and that is definitely NOT serving you well at all.

Decluttering guru Marie Kondo uses the “Does it spark joy?” question as the ultimate and immediate thumbs up or down disposal decision and we find this a great place to start. We also suggest that when you take on the task of decluttering you remember these words-

LESS IS MORE.Yes, of course it’s going to be emotionally difficult to rid yourself of possessions that have come to cling to you like a fungus, but real freedom is ahead when you can bite that bullet, and take the very manageable amount of work hours required to enhance the real quality of your life.

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5

All Natural is Natural(and alternative health can be equally healthy)

We’ve already explored a number of what are typically considered “alternative” health practices (meditation, yoga, et al) in the Western world, but more and more we can see that these formerly alt-practices are becoming mainstreamed because of their direct, positive, and effective impact on so many segments of Western culture. As just one point of reference, prior to its 1970’s US yoga explosion, the practice of yoga was generally regarded in the States as a form of arcane, cult-like “religion”, yet nowadays even any modestly-sized urban center is filled with a selection of popular, busy yoga studios to choose from at affordable prices for all.

So, therefore, we would like to share a brief list of perhaps some of the current practices that may have not achieved the popularity of yoga as of yet, but which we deem worthy of your healthy, stress-reducing consideration.

• Acupuncture- This ancient yet traditional form of Chinese medicine involves a technique of balancing the energy flow or life force — known as chi or qi — believed to move through the body’s pathways (known as meridians). By inserting specialized needles into specific points along the body’s

— 43 —

meridians, the goal is to re-balance energy flow. While Western scientific research has been lukewarm to acupuncture’s overall efficacy, the practice is now widely regarded to have a significant impact on stress reduction.

• Massage Therapy- Until quite recently regarded strictly as a form of personal luxury “indulgence”, massage therapy is now widely practiced at all levels of athletic performance training as an important key to muscular recovery and injury prevention. In addition, massage therapy offers a number of specific therapies that target and treat specific conditions.

• Hot Bath/Sauna/Spa- Another formerly considered personal “indulgence” or strictly cultural phenomenon, numerous research studies clearly indicate that hot baths and sauna/spas have definite physiological benefits, in addition to their rather obvious and immediate, if anecdotal, stress reducing benefits.

• Sensory Deprivation Tanks- A sensory deprivation tank, also known as an isolation or flotation tank, is used for restricted environmental stimulation therapy, which studies have shown can lead directly to a number of mental and physical health benefits. These benefits can include- stress reduction, muscular relaxation, pain relief, increased mental focus, and an effective treatment for severe anxiety.

Please REMEMBER: Because of the extreme nature of the experience (you will be floating in a sealed tank with zero distractions to all senses) you should consult with your doctor before trying this therapy. In addition to their benefits, sensory deprivation tanks have been reported to in some cases cause hallucinations, or actually increase anxiety.

• Network Spinal Analysis- Network Spinal Analysis is widely considered an extension of advanced chiropractic study derived from an evidence-based approach to body awareness and overall wellness Much like chiropractic practice, NSA practitioners employ gentle manipulation

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of the spinal cord, combined with their ongoing clinical assessments of any necessary spinal refinements which evolve during treatment. A standard NSA treatment plan includes a schedule of refinements, along with the patient's own self-assessments of both their overall health, wellness and ongoing physical comfort.

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6

Herbs, Vitamins, Minerals & Supplements(and a comprehensive list of XANFREE ingredients)

We have a confession to make here. We believe in XANFREE’s all-natural philosophy, practices and consider its products an extremely useful addition to our specific diet, as well as our overall healthy regime. All supplements, of course, are just that; a supplementary addition to your healthy diet, and we feel like the good people at Xanfree are on the right track.

So we decided to break down their most effective, useful and completely all-natural ingredients in order to give you an idea of the type of healthy alternative supplements that are available today. Of course any of these all-natural ingredients will be familiar, and some may not, but take a few moments to see what some of the most effective, efficient, healthiest all-natural ingredients offer as an addition to your best diet!

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• Magnesium- Typically taken in the form of nuts, seeds, beans and leafy veggies, magnesium is a vital requirement in your body’s overall health, as it functions as an effective supplement for muscle and nerve function, as well as overall energy level maintenance. Low magnesium levels are a common, if not serious, dietary condition, but chronically low levels can increase the risk of high blood pressure, heart disease, Type-2 diabetes and osteoporosis, making magnesium and excellent supplement choice.

• Thiamine (Vitamin B1)- Thiamine, also referred to as vitamin B1, is most commonly found in cereals, whole grains, meat, nuts, beans, and peas, and serves as an important dietary tool in the breakdown of carbohydrates into nutrition essentials (especially metabolizing glucose) required to produce energy for the body. Thiamine supplements are also typically prescribed to treat or prevent vitamin B1 deficiency, which can result in a host of debilitating symptoms, as well as an immune system booster for patients with serious infection symptoms.

• Riboflavin(Vitamin B2)- Riboflavin, also referred to as vitamin B2, impacts a number of digestive processes and is a nutritional necessity for normal cell growth and cell function. It’s typically found in foods such as milk, eggs, meat, nuts, enriched flour, and green vegetables. It also effects proper development and function or the skin, digestive tract lining, blood cells, and overall brain function.

• Niacin (Vitamin B3)- Nicotinic acid, or niacin, is an essential vitamin and antioxidant which improves cholesterol levels by reducing low-density lipoprotein (LDL) and triglycerides, and increasing high-density lipoprotein (HDL). Niacin supplements are typically not required for most healthy diets, but a small dosage taken as a supplement can positively affect your overall cholesterol levels

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• Pyridoxine HCL (Vitamin B6)- Also known as vitamin B6, pyridoxine is an entirely water-soluble vitamin which your body requires for metabolizing protein, fat and carbohydrates, as well as for the creation of red blood cells and neurotransmitters. It’s important to note that the human body cannot naturally produce pyridoxine, so it must be extracted from your normal diet or additional dietary supplements.

• Folate- Folate is the naturally occurring form of vitamin B9, typically found in beans, legumes and dark green leafy veggies, which the body requires for red and white blood cells maintenance (hematogenesis), to convert carbohydrates into energy, and to synthesize and maintain the genetic building blocks of the body (both DNA and RNA). It’s important to note that folate is separate from its much more common synthetic form- folic acid, which is typically added to a huge variety of processed wheat and grain products. (including flour, bread and most breakfast cereals)

• Methylcobalamin (Vitamin B12)- Also referred to as vitamin B12, methylcobalamin is naturally derived from animal products such as meat, fish, shellfish, poultry, eggs, milk, and milk products. It contributes to the production of red blood cells and is often used as a treatment for differing forms of anemia as well as a common supplement for pregnant and/or breast-feeding mothers.

• Pantothenic acid (Vitamin B5)- Available in widely varying amounts in nearly all plant and animal-based foods, pantothenic acid’s richest dietary sources are beef, chicken, organ meats, whole grains, and even a variety of vegetables (which XANFREE exclusively uses). It metabolizes carbs into glucose, and uses fats and proteins for maintaining a healthy nervous system, eyes, skin, hair and liver.

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• Zinc- Zinc is an essential mineral found in nearly every cell of the human body, helping your body’s system to effectively resist infection, as well as playing an important role in regular tissue repair. It is also commonly considered to be effective in lowering the capability of cold viruses to grow in or bind to nasal linings.

• L-Theanine- L-Theanine is an amino acid, and an essential protein building block. It's naturally and commonly found in black tea leaves, and especially in green tea leaves (which is where XANFREE exclusively derives theirs). Recent research strongly points to the fact that L-theanine may positively affect the levels of certain chemicals in the brain, including dopamine and serotonin, which influence mood, sleep, and emotion, as well as positively affecting cortisol levels, which leads to stress reduction.

• Lemon Balm Extract- Lemon balm, Melissa officinalis L., grows natively in West Asia, North Africa, and parts of Europe, and has historically been applied in traditional medicine for a variety of conditions ranging from digestive/gastrointestinal health to healing minor wounds such as cuts and scrapes, and also to reducing heart rate. Recent research indicates that it may be useful to combat common indigestion, and as an effective stress reducer.

• Ashwagandha- Ashwagandha is an evergreen shrub that grows naturally in India, the Middle East, and parts of the African continent. Its roots and orange-red fruit have been used for hundreds of years for medicinal purposes and the herb is often commonly referred to as Indian ginseng or winter cherry. Because of its historic medicinal efficacy the herb is considered one of the most important treatments in the Ayurvedic medicine system, a holistic healthcare field which originated in India over 3,000 years ago.

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• Skullcap Root Extract- Skullcap is the common name for Scutellaria, a genus of flowering plants in the mint family, whose root is commonly used in traditional Chinese and Native American medicine to treat a wide variety of ailments, ranging from diarrhea to migraine headaches to chronic pain.

• Valerian Root Extract- Valeriana officinalis, most commonly known as valerian, is a native herb of Asia and Europe, now also grown in the US, China and many other countries. Historically used for over 2,000 years for its medicinal properties, the valerian root contains a number of compounds which have long been known to promote sleep as well as reduce stress. These compounds include valerenic acid, isovaleric acid as well as a variety of antioxidants, which are proven to protect the body’s cells form free radicals.

• GABA- Gamma aminobutyric acid is a naturally occurring amino acid in the body that works as an effective neurotransmitter in the brain. Neurotransmitters function as chemical messengers and GABA is considered an inhibitory neurotransmitter because it has been proven to block certain brain signals and decrease nervous system activity. Also, like L-theanine, GABA can positively affect stress levels, and contribute to more restful sleep through affecting serotonin levels in the brain.

• Hops- Hops, in addition to being a primary ingredient of popular adult beverage- beer, are also the female flowers from the plant, Humulus lupulus. Hops have also long been used in herbal medicine, dating at least as far back to the 9th century in Europe, for their sedative qualities.

• Chinese Hawthorn Leaf Extract- Hawthorn leaf is an herbal remedy that used in traditional Chinese medicines for thousands of years for the treatment of high blood pressure. Recent scientific research indicates that extracts of the hawthorn leaf may have a host of cardiovascular health benefits, including helping to reduce blood pressure and lowering cholesterol.

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• Bacopa Leaf Extract- The Bacopa monnieri plant has been used in Ayurvedic medical applications for centuries to treat a variety of symptoms, and for a variety of purposes, including improving memory, reducing anxiety, and for its mild sedative properties. The bacopa leaf also contains powerful antioxidants which, like valerian, effectively protect the body’s cells form free radicals, which in turn may boost brain function as well as reduce inflammation.

• Chamomile Flower Extract- Chamomile is the herb derived from the flowers of the Asteraceae plant family. Its leaves have been used for centuries as an all-natural remedy for numerous health conditions, as well as for its mild sedative qualities. Recent research strongly suggests that chamomile may also positively affect digestive health, skin health, and act as a cancer preventative, in addition to its mild sedative properties.

• Rhodiola Root Extract- Rhodiola, or Rhodiola rosea, is an herb common to the mountainous regions of Europe and Asia. Its root contains more than 140 active ingredients, the two most potent of which are rosavin and salidroside, both considered adaptogens, meaning they assist the body to adapt to, and reduce stress. In addition, the potency of salidroside has been and continues to be seriously researched for its anticancer properties.

• 5-HTP- 5-HTP, or 5-Hydroxytryptophan, is an amino acid naturally produced in the body which is most often used as a potent supplement to effectively boost the brain’s serotonin levels. Recently approved by the FDA as an OTC supplement, XANFREE derives its all-natural supply from the seeds of the African plant, Griffonia simplicifolia. The supplement does not naturally occur in any other food form.

• Kannaease™- Also commonly referred to as kanna, Sceletium tortuosum is a natural herb traditionally used for its psychoactive calming compounds, and the resulting cognitive effects. Updated scientific research is still underway, but kanna has very recently gained widespread popularity with outdoorsmen for it calming, and entirely non-addictive effects.

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• Magnolia Bark Extract- The houpo magnolia tree, Magnolia officinalis, is native to China where its bark and leaves have been used for centuries as an effective supplement in traditional Chinese medicine. Common conditions that magnolia bark has traditionally been used to treat include asthma, anxiety, depression, indigestion and inflammation. Recent Western research indicates that two of the over 200 chemical compound polyphenols found in magnolia bark —honokiol and magnolol — may be helpful as a mild sedative and/or to help improve sleep quality. Further research continues regarding its anticancer properties.

• Melatonin- Melatonin is a naturally occurring hormone produced by the body, and derived from the brain’s pineal gland, but also found in the eyes, bone marrow and gut. It is also a powerful antioxidant. All-natural melatonin used in supplements is extracted from animal pineal glands and FDA approved in very small doses as an effective sleep aid and for its safe stress reduction properties

Dietary supplements are one of the modern advantages that the vast majority of us have access to and should definitely consider as a part of our healthiest diet. We think that XANFREE offers some of the best all-natural options, but feel free to explore, research and find the supplementary options that best suit your particular lifestyle and diet needs.