Welcome back! Let’s review the steps in part 1:

1. Reduce and remove as many toxins from your surroundings – significantly reducing the substances your body needs to fight, filter, and flush.
2. Nourish your body with organic foods – fresh, clean, additive-free, pesticide-free foods supply the vital building blocks to repair and rebuild.
3. Hydrate with water – helps your kidneys, liver, and gut flush out toxins.

Step 4 – Maximize ATP Energy through Hormesis

BRAND NEW research in anti-aging has discovered you can GROW more energy. Yes, grow! Every cell of your body contains an in-house powerplant called mitochondria. These produce adenosine triphosphate (ATP). ATP powers every cellular reaction your body makes. Researchers found that mitochondria are not just oblivious bio-machines cranking out ATP, they have sensors that trigger a response.

Usually, mitochondria are in Energy Production Mode, providing the natural energy for all metabolic reactions. These reactions repair, rebuild, detoxify, regulate, and keep all your systems in balance. When your body is under attack from injury, pathogens, infections, etc., it switches into Defense Energy Mode, fighting the onslaught.

Our modern stressors plop us in the soup of toxins we live in, and Defense Energy Mode becomes a permanent way of life. Gradually, these mitochondrial machines get tired and shrink, reducing ATP output. That reduces your body’s ability to conduct the thousands of reactions you need to stay healthy. Your skin starts aging, you lose hair and muscle, can’t think straight, can’t sleep, and become fatigued. Then inflammation and disease are inevitable.

The way out is by getting a bit uncomfortable and pushing yourself. It doesn’t make sense at first, so stick with me here. Humans are resilient. Our ability to adapt is how we survive. We push boundaries, explore new territories, climb mountains, dive deep oceans, rocket to the stars, you get the picture. This effort is how we prevail and succeed. Think of athletes, the more they drive themselves, the bigger, faster, and better they become. It’s called Hormesis.

Hormesis is an adaptive response to challenges where your body improves tolerance and function to survive. That means you can “push” your mitochondria to grow larger and more robust. More importantly, it’s possible to create MORE mitochondria. This process is called mitochondrial biogenesis. And this is the key to a bountiful supply of energy! i ii

Yup, Exercise is a tremendous Hormetic push, and so are:

• Intermittent fasting
• Infrared saunas
• Sun exposure – not too much
• Cryotherapy
• Oxygen deprivation – as in controlled breathing
• HOT tubs and baths
• Alternating HOT and COLD showering

These are ways to trick your body into “thinking” your environment is harsher and “push” it to build a stronger you for survival. Believe it or not, you’ve heard about this all your life. Remember the saying, “What doesn’t kill you makes you stronger.” Not only will you strengthen your resilience and improve every aspect of your health, but you’ll also live longer.^* https://blog.daveasprey.com/hormesis-stress-benefits/

Step 5 – Bubble of Calm

Shutdown all electronics and create a cocoon of calmness you can crawl into. Stepping away from the “noise” of your life is vital to avoid burnout. Taking a “mini-vacation” from the world each day, even for 15 minutes if your time is limited, can significantly impact your stress levels. Stress releases cortisol and spikes inflammation. Chronic stress can deplete your adrenal hormones and lead to chronic fatigue.

Exercise is a great way to calm your mind and reduce stress. By trekking through park trails, you can exercise and ground yourself in nature. Walk barefoot on the grass and recharge by absorbing Earth’s energy. Gardening is a great workout and clears the mind. Hot baths and saunas are great detoxifiers, soothe sore muscles and promote stress-relieving endorphins.^* https://www.healthline.com/health/how-to-increase-endorphins
Skipping rope is a fabulous way to help clear waste from your lymphatic system. Even playing with your kids or grandchildren can put your mindset in another realm. Yoga. Meditation. Biking. Dancing. Swimming. Find something that brings you joy.

Aerobics support immunity, memory, and healthy brain function. Aerobics augment Brain-Derived Neurotrophic Factor (BDNF), meaning growing more brain cells, called Neurogenesis, and reduces the risk of Alzheimer’s. Getting your heart rate and core temperature up (sweating), strengthens your immunity and, over the long-term, decreases overall inflammatory mediators like Tumor Necrosis Factor Alpha (TNF-α) and Interleukin-1 Beta (IL-1β).^* Dr. David Perlmutter. “The Little-Known Life-Changing Health Summit” The Art of Anti-Aging. (2020): 47-60.

The road you’re on now is all uphill with diminishing returns. It’s easier to make permanent changes when you start slow and pace yourself. This new paradigm shift in lifestyle has proven enormously effective. The Maximum Vitality Method creates spectacular results quickly.

Imagine the possibilities of having a bottomless well of energy. And that energy supports your immunity and all the facets of good health as you get older.

Step 6 – Blessed Sleep Environment

Every day researchers are learning more about how important sleep is to your health. Sleep is one of the main drivers of survival, including water hydration, hunger, and breathing. The sleep-driver is so essential that if you don’t sleep enough, your body will shut you down where you stand.

BRAND NEW research from the University of Rochester has learned that sleep activates the Glymphatic System in your brain. The janitors of the brain that remove toxic debris that interferes with clear thinking. That’s why a bad night’s sleep makes you foggy.^* Dr. David Perlmutter. “The Little-Known Life-Changing Health Summit” The Art of Anti-Aging. (2020): 47-60.

During sleep, your brain and body conduct housekeeping duties. Your immune system, inflammation, and appetite are regulated. Your connection to the prefrontal cortex is strengthened. This part of the brain controls executive functions. Including planning, decision-making, problem-solving, controls short-sighted, impulsive responses and self-control, and focuses on long-term goals.^* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738354/

Sleep allows your brain to function efficiently. It sorts, files, and encodes your daily experiences as memories and places them in the correct cabinets for easy retrieval. During REM sleep, it puts those memories into context with previous memories, creating vital reference connections.^* Dr. David Perlmutter, MD. “The Little-Known Life-Changing Health Summit” The Art of Anti-Aging. (2020): 47-60.
Dr. Ayesha Sherazai MD. “The Science of Prevention” Transcripts Episode 1-12 (2019) 6.

Without proper sleep, you revert to a primitive “lizard mentality.” The amygdala brain center takes over putting your head-space in a “me-me-me now-now-now” mode. Thoughts of consequences and reasoning disappear, replaced by fear and anxiety. Your “stop me” filter is non-existent, and decisions become based on your id (primal needs).^* Dr. David Perlmutter, MD. “The Little-Known Life-Changing Health Summit” The Art of Anti-Aging. (2020): 47-60.

Sleep is tightly woven with mood. Again, a poor night’s sleep will sour your mood and make you irritable and grumpy. That’s because mood and fatigue share the same brain chemical precursors. The energy hormones Epinephrine and Norepinephrine are also precursors for the happy hormone Dopamine.^* Dr. Afrouz Demehri, ND. “Exhausted Docuseries” Whole.TV-Dr. Pedram Shojai, Nick Pilozzi (2020) Episode 1.

7 Tips for a great night’s sleep and balanced circadian rhythm:^* Dr. David Perlmutter, MD. “The Little-Known Life-Changing Health Summit” The Art of Anti-Aging. (2020): 47-60.

1. Exposure to sunshine and natural light during the day (especially mornings)
2. Dim the lights or use red lamps 1 hour before sleep and use blackout curtains – darkness promotes the release of Melatonin (sleep hormone)
3. Remove as many electric appliances and rechargeable electronics from the room – can interrupt the quality of sleep^* https://www.washington.edu/news/2015/06/19/access-to-electricity-is-linked-to-reduced-sleep/
   https://www.sleepfoundation.org/articles/why-electronics-may-stimulate-you-bed
   
4. Stop eating 3 hours before bedtime – this allows your body to switch from day duties
5. Turn OFF all electronics and high-energy blue-light sources 2 hours before sleep – or use blue-light glasses if reading a tablet is the only choice (e-readers are eye-friendlier, books are best)^* https://blog.the-ebook-reader.com/2014/05/22/the-difference-between-tablets-and-ebook-readers/
   
6. Chamomile, Lemon Balm, Valarian, and Passion Flower teas and meditative music or nature’s sounds are options to help calm you when you’re stressed out
7. Try to get 7-9 hours of sleep at the same time each night

Step 7 – Consistent Nutrients Balances Immunity & Boosts Energy Production

Now you understand why your energy levels are circling the drain, and immunity is out-of-balance. Your body’s systems work in harmony. When one system is struggling, another soon follows, and a cascade effect is inevitable.

A consistent supply of quality building blocks is critical for the thousands of reactions your body juggles day and night. Some obstacles that might prevent adequate nutrient uptake include illness, medications, diet restrictions, digestion and absorption issues, leaky gut, and more. Let’s face it, in this fast-paced world, as hard as we try, we can’t always follow the smartest steps to our best health.

High-quality natural supplements is a great plan to support healthy immunity balance and robust energy. The National Institute of Health and the Mayo Clinic agree that supplements can be a great way to boost the nutritional support you may be lacking.^* https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/supplements/art-20044894

PureHealth Research offers a top-quality selection of potent therapeutic support at the cellular level to return harmony and balance. When your systems are in balance, then your body works as nature intended and can heal itself. Reducing your toxic load, proper nutrients, hydrating, better food and sleep, and adopting the NEW Hormesis technique can make you feel decades younger in a short time.

Let’s recap the 7 Steps to a Max-Vitality Lifestyle once more:

1. Reduce and remove as many toxins from your surroundings – significantly reducing the substances your body needs to fight, filter, and flush.
2. Nourish your body with organic foods – fresh, clean, additive-free, pesticide-free foods supply the vital building blocks to repair and rebuild.
3. Hydrate with water – helps your kidneys, liver, and gut flush out toxins.
4. Hormesis push – stimulates mitochondrial biogenesis and skyrockets your energy, which jumpstarts healing and balances immunity.
5. De-stress – turn off all electronics and enter your Cocoon of Calm.
6. Quality sleep – starts with creating a healthier environment and routine
7. Supplementing with high-quality natural cellular nutrients, boosts metabolic repairs, regeneration, and revitalizing energy.

Imagine in about 1-2 months, instead of succumbing to life in terms of “what you can handle today,” you could be living the way you choose, and then the sky’s the limit!