Getting started

Start with simple things. One of the most productive things to do for health is to walk, especially outdoors in fresh air and sunshine. Working outdoors can be really salubrious. Starting with fresh air and sunshine and good water is a great idea.

Then you can take the practice deeper. After experiencing the benefits and incorporating the change in your life. Take walking. Adopt a consistent habit 4-6 days per week and do this consistently for 6 weeks or so. Then add in some other practice. Over the course of time, develop a “fitness and health” lifestyle that is all your own, and it’ll change over time.

Following here will be some ideas on diet, exercise, meditation and so on. Jim Rohn said that for any pursuit there are about a half dozen things that make all the difference. These ones I’m writing about here will make all the difference for you.


The simplest advice I have on eating is from Tilden. Eat in combinations. Don’t overeat. Follow some rules. Tilden goes beyond eating into what your mental state should be. Poised.

  • Eat very few varieties of food at a meal.
  • Fruits should be eaten in a meal by themselves or they may be eaten with dairy products.
  • Bread or other decidedly starchy foods as another separate meal.
  • Meat (or fish, game, poultry, eggs, beans, peas, lentils or nuts) served with cooked and raw non-starchy vegetables for dinner meals.
  • Meat should be accompanied with raw vegetables or fruits (to minimize fermentation.)
John Tilden Eating Rule #1
Never eat unless comfortable in mind and body from the previous meal or meal time.
John Tilden Eating Rule #2
Never eat without desire and keen relish for the plainest, simple food; and not even then if to do so would break the first rule.
John Tilden Eating Rule #3
Avoid overeating. The best way to do this is by following the fourth rule.
John Tilden Eating Rule #4
Thoroughly masticate and insalivate, especially starchy foods.

Another way to look at this is the CAS-free diet. Caffeine, alcohol, and sugar. Tough ones there. But these are all stimulants. They tax the nervous system and it make it harder for the body to eliminate toxins.

Finally, fasting. It’s a good idea to fast once a week. Bernarr MacFadden did Mondays.

Weight training and calisthenics

Weight training also involves the nervous system. Learning the movements to do, training your body to relax, and using techniques to get more strength.

The easiest way to think about lifting weights or doing calisthenic movements is by thinking about training the body in movements:

  • Pull yourself up
  • Press a weight overhead
  • Squat
  • Hip hinge (deadlift/swing)
  • Push up movement
  • Bent over row movement
  • Rotation
  • Gait – walking, running
  • Carrying stuff

Here’s an example:

Flexibility & Mobility

Staying flexible is pretty awesome. It just makes you feel good. While you watch other people struggle and stiffen up, you’re nimble and feel great.

There are a lot of ways to stretch. Stretching where you just chill out, stretching where you flex and relax your muscles to force your nervous system to relax, dynamic stretching, and so on. Then there are things like joint mobility and baby crawling.

If you have aches and pains, learning stretching and mobility exercises can eliminate them. This is important restorative work to restore your body to youthful movement.

This stuff is visual. So take a look at the following YouTube videos:


Doing this right slows everything down. You notice more. You stress less. This can be part of a super deep and rewarding practice. Or, you can practice a simple technique like Hong Sau.

Sit on a chair. A straight backed chair, but you’ll sit on the end. Keep your back straight, gaze forward. Close your eyes and focus your eyes at your “third eye”. Inhale, silently saying Hong. Exhale, silently saying Sau.

Don’t try to change your breath. Just watch it and say Hong and Sau as appropriate.

Work up to 15 or 20 minutes of this, once per day.

Keep your mind on the breath, but don’t try to control the breath. Just make sure you mentally say Hong or Sau, depending on which cycle of the breath you’re observing.

This one technique is a gateway into deeper forms of meditation.

The morning routine

Lots of people have written about the morning routine. Popular subject. These are some things I do and recommend:

Some breathing or physical movement for 5-15 minutes

  • Writing for 30-50 minutes and if there’s more time
  • Meditation for 5-10 minutes
  • Drink a coffee

After that starts the household duties, mainly getting myself and the kids ready and out the door.


This is a broad category for me. Some people have a smart phone addiction. You know the ones. And some people have hard core drug addictions. Or alcohol. The big thing is here is priorities. You’re not going to go far with an alcohol addition. It really destroys the body. That’s they type of addiction that must be overcome.

It’s good also to reduce other addictions. Too much coffee or sugar, for example. Two is about my limit for coffee. Sugar, once a week is my target.

I watch my attachments to things. If I got overly excited about something I have to fast.

Addictions are blockers. They block progress along the path. It’s good to find them and break them up and overcome them. Alcohol, cigarettes, drugs, porn, video games, Internet, smart phone are obvious areas to look at.

That’s it

I mean, sure, there’s more. But that’s enough and it gives you some ideas.

“Most people know what they ought to do, they just don’t do it.”

William Muldoon