List of Habits for This Section Level Timeline · daily routine? 1. Be aware. 2. Decide: Make the...

Congratulations for getting your hands on a copy of my latest book, Hack Your Health Habits!

As you’re reading through the book, you may

have been taking note of all the habit hacks

that you would like to implement. To help

you with the integration of these hacks, and

to keep you accountable to creating these

healthy lifestyle changes, I have created the

Hack Your Health Habits Playbook—a read-

along guide that will help you organize,

prioritize and strategize your plan to making

sustainable lifestyle changes.

Along with each chapter, you will find our Habit Hacking Diagram with the

corresponding level 1, 2 and 3 level hacks, as discussed in the chapter. You may

choose to implement these, or perhaps other habits you became aware of in the book,

by using our Habit Hacking worksheet. Simply list every habit that you would like to

work on changing or integrating, label it as a level 1, 2 or 3 hack, select a timeline for

its implementation, then follow the steps of our unique Habit Hacking process (on the

next page).

This systemized process creates a fool-proof strategy to not only learn and internalize

what’s in the book, but to put your newfound knowledge into action too!

Long-gone are the days of wishing for a healthier, happier, more vibrant lifestyle.

With the help of Hack Your Health Habits, you can make achieving your highest self a

reality. So are you ready? Let’s get hacking!

WHAT IS A LEVEL ONE HACK?

THE FIVE STEPS TO A LEVEL ONE HACK: THE SEVEN STEPS TO A LEVEL TWO HACK: THE NINE STEPS TO A LEVEL THREE HACK:

WHAT IS A LEVEL TWO HACK? WHAT IS A LEVEL THREE HACK?It is a simple habit that can be execut-ed quickly and easily and is often a one-time effort.

Examples include:• replacing your deodorant with a natural deodorant;• replacing your cooking oil with a healthier oil; or• replacing your brand of multivitamin with a healthier brand.

It is a more complex habit that requires the implementation of a routine to be sustainable.

Examples include:• taking vitamins daily;• working out four times per week; or• eating 6-8 servings of vegetables every day.

A Level Three hack is changing the hard habit you have been wanting to change for a long time but can’t seem to accomplish.

Examples include:• establishing a regular weekly workout routine;• eliminating gluten or dairy completely from your diet; or• meditating every day.

In my years of experience in the health field, I’ve found that most health habits fall into three different levels in terms of their complexity and difficulty in execution.

This step-by-step procedure will not only provide you with the breakdown of habit development, it will also prepare you to stay on track and motivated as you progress through each "Habit Hack." With just a few easy steps, you now have a systematic plan that will allow you to implement positive change in your life! Just choose the hacking level, and hack away!

THE THREE HACK-YOUR-HEALTH LEVELS

1. Be aware: What have you become aware of that you would like to change? What have you learned that you would like to add to your daily routine?

1. Be aware.

2. Decide: Make the decision to make a change. Set a goal and a�rm why it is important to you.

2. Decide.

3. Plan: What are the steps you need to take to implement this habit? What is your overall plan?

3. Plan.

4. Implement: What do you need to do to follow through with your plan of action? How will you integrate the steps of your plan into your daily life?

4. Implement.

5. Re�ect: What did and did not work, and what could have been done di�erently to achieve greater results next time? How do you feel when the habit or change has been fully implemented? How does it improve your current lifestyle?

5. Repeat: For a behaviour to become a habit, your brain must have repeated exposure to it to develop the neural pathways that create the automatic response. Repeating the behaviour speeds its development, requiring less e�ort and willpower each time you perform it.

6. Identify distractions: Be aware of your potential distractions and what may hinder your progress. When you recognize and identify the things that can derail your e�orts, you can plan around them and avoid interference.

7. Re�ect.

1. Be aware.

2. Decide.

3. Plan.

4. Implement.

5. Repeat.

6. Identify distractions.

7. Be accountable: Because this habit is identi�ed as a di�cult hack, it’s advisable to have someone, besides yourself, to whom you feel accountable and who helps you to stay on track. Accountability is a huge aspect of remaining motivated toward your goal.

8. Re�ect.

9. Celebrate: When it comes to habit changes, rewarding yourself when you are successful with the harder habit changes helps you stay motivated and excited.

HACK YOUR HEALTH PROGRESS

READY #HEALTHHACKER? EXAMPLES OF LEVEL 1, 2 AND 3 HACKS FOR THIS CHAPTER

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Step 1:

Step 2:

Step 3:

List of Habits for This Section Level Timeline

Write the one habit that you want to work on right now:

If you have chosen a level 1 habit:



Start Date: Your Name:

1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:

6 - Identify distractions:

7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:

3 months 6 months 1 year





Make a list of all the habits you learned from this chapter that you would like to change.

Decide if this is a Level 1 Habit, Level 2 Habit or Level 3 Habit by circling the 1, 2 or 3.

Decide the timeline by which you want this habit implemented by circling 3 months, 6 months or 1 year.

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CHAPTER 1

˔ Quit bad habits (E.g.: smoking; arriving at appointments late; excessive drinking; gambling; overeating.)

˔ Set daily reminders;

configure your living space differently; set aside time

to plan and put into action the triggers, patterns, and rewards

needed to develop good habits.

˔ Make a list of your current unhealthy habits.

˔ Make a list of the healthy habits you want to implement.

˔ Write down the patterns, rewards, and triggers necessary to turn tasks into habits.

CHAPTER 1: HABITS



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˔ Determine your why factor.

˔ List your extrinsic and intrinsic

motivators.

˔ Create a mission statement

˔ Write down a list of your personal goals.

˔ Plan three actions for the day, week and month that you will work on.

˔ Surround yourself with people who understand and support your why factor, and distance yourself from those who don’t.

CHAPTER 2

CHAPTER 2: MOTIVATION



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CHAPTER 3

˔ Reduce and limit

time spent on social

media.

˔ Set your alarm to wake

up one hour earlier.

˔ Assign one day per week as a ‘catch-up’ day.

˔ Keep a balance between work, rest, and play.

˔ Focus on one task at a time to avoid multitasking.

˔ Turn off devices that distract you from the task at hand.

˔ Make a list of daily tasks in order of priority.

˔ Start a time log to keep track of your day.

˔ Focus on your strengths and, when possible, delegate or hire someone to take on the tasks that you do not enjoy doing.

CHAPTER 3: PRODUCTIVITY AND ENERGY MANAGEMENT



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CHAPTER 4

˔ Put yourself first. Commit to Personal Prime Time every day. To start, aim to do five days out of the week.

˔ List the activities you would include in your Personal Prime Time.

˔ Schedule Personal Prime Time into your calendar.

˔ Set your alarm to wake

up one hour earlier.

˔ Tackle big projects or tasks first thing in the morning.

˔ Explain Personal Prime Time to your family or roommates so that they know to respect

this time.

CHAPTER 4: PERSONAL PRIME TIME



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˔ Write in a food journal for a week to determine the amount of fats you’re consuming and what kind.

˔ Toss any low-fat products you have in your fridge or pantry.

˔ If on statin drugs, consider working with a Natural Health Professional to focus on lifestyle changes to lower your cholesterol, instead.

˔ Eliminate trans fats from your diet.

˔ Cook with only good fats.

˔ Limit use of industrial seed and vegetable oils.

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CHAPTER 5

CHAPTER 5: FATS



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CHAPTER 6

˔ Write in a food journal for a week to determine the amount of carbohydrates and fibre you are consuming.

˔ Commit to carb cycling for fat loss.

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˔ Restrict carb

consumption to 50-70 grams daily.

˔ Ensure your daily intake of fibre is between 25 and 40 grams

˔ Replace simple carbs with complex carbohydrates.

˔ Swap high-GI foods for low-GI foods.

CHAPTER 6: CARBOHYDRATES



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˔ Write in a food journal for a week to determine how much protein you are consuming.

˔ Figure out how much protein you should be eating using the formula suggested.

˔ Find local sources for organic, grass-fed meats and make those your priority source of protein.

˔ Make sure to eat protein at your first meal of the day.

˔ Include a source of protein with every meal or snack.

˔ Find a quality protein powder.

CHAPTER 7

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CHAPTER 7: PROTEIN



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˔ Clean out your pantry and throw out all food containing high fructose corn syrup.

˔ Read labels when shopping.

˔ Pay attention to serving sizes.

˔ Eliminate all processed foods from your diet. Stick to whole foods and healthy options.

CHAPTER 8

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˔ Increase your daily fibre intake to

at least 25-40 grams.

˔ Don’t buy foods that contain “modified” ingredients.

˔ Switch to eating more organic.

˔ Eliminate refined sugar from your diet.

CHAPTER 8: FOOD LABELS AND ADDITIVES



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˔ Use your dirty dozen app the next time you are doing groceries to make more health-conscious choices about your produce.

˔ Aim to have 80% of all your food intake come from organic sources.

˔ Shop around for organic (or grass-fed) meats, eggs, and poultry from your

local farmers’ market or butcher.

CHAPTER 9

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CHAPTER 9: ORGANIC



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˔ Using a food journal, log how many colours of the six colours you eat on a typical day. This will give you a good basis for knowing where to start.

˔ Aim for two servings of each of the six colours daily. Ensure that you are getting more vegetables than fruits!.

˔ Replace your favourite food with a

healthy swap, such as the ones mentioned above.

˔ Organize your fridge by colour to make it easier to consume a

serving from each colour every day.

CHAPTER 10

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CHAPTER 10: PHYTONUTRIENTS



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˔ Review your current diet; how similar is it to the current recommended food pyramid? What can you adjust for better health?

˔ Plan your meals so that you fully comply with the HYHH Food Pyramid.

˔ Start replacing high-carb foods with vegetables, and gradually add

more healthy fats into your diet.

CHAPTER 11

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CHAPTER 11: FOOD



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˔ Reflect on your current diet; which one does it most resemble?

˔ If your current diet isn’t working for you, pick one of the diets listed above and try it for seven days. Make sure to record how you feel!

˔ Write in a food journal for a week or so and record how you feel, what your energy levels are like after

eating certain foods, and if you experience any unpleasant

symptoms.

CHAPTER 12

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CHAPTER 12: DIETS 101



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˔ Introduce intermittent fasting by starting with a fasting of 10 hours and increase slowly to 12 hours, for a minimum of 2 days during your week.

˔ Try a 24-hour fast with bone broth once a week. ˔ Aim to fast for 16 hours for a few days during your week.

CHAPTER 13

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CHAPTER 13: INTERMITTENT FASTING



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˔ Add Himalayan salt to meals for added electrolytes.

˔ Eat more good fats.

˔ Adopt a ketogenic diet, and pair the diet with intermittent fasting.

˔ Test ketone levels regularly to determine if you are in ketosis.

˔ Focus on eating a low-carb, medium protein, and high-fat diet.

˔ Avoid processed foods, alcohol, and sugar.

CHAPTER 14

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CHAPTER 14: THE KETOGENIC DIET



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˔ Drink a glass of filtered water with half a fresh, organic lemon first thing in the morning to help alkalize the body.

˔ Limit or completely eliminate alcohol, acidic coffee, processed foods, refined sugar, and carbonated drinks from your diet.

˔ Buy litmus paper and check your pH levels, and pay attention to

what foods alter your results.

˔ Eat more alkaline foods such as the ones mentioned

in this chapter.

CHAPTER 15

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CHAPTER 15: PH BALANCE



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˔ Next time you shop for beauty and cleaning products, pay attention to labels and start to make changes in the brands you buy.

˔ Instead of plastic containers, use glass containers to store food.

˔ Eat unprocessed, organic foods most of the time.

˔ Install a water filtration device in your home to reduce fluoride and chlorine exposure.

˔ Pick an afternoon or a weekend to go

through your cosmetics and personal products.

Ditch what is toxic, and make a list of things you need to replace. Go online

and research organic makeup and less-toxic cleaning products.

˔ When purchasing

new furniture, research the

materials used.

CHAPTER 16

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CHAPTER 16: TOXINS



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˔ Ensure you are well hydrated, as water helps flush out toxins.

˔ Assess your environment to see how much exposure to toxins you may have in your everyday life.

˔ Detox your cells with the True Cellular Detox Complete Program.

˔ Safely remove dental amalgams.

˔ Get one out of the three tests done to assess your levels

of toxicity. How did you score? What can you do to improve that score?

CHAPTER 17

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CHAPTER 17: DETOXIFICATION



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˔ Use a natural deodorant.

˔ Switch to organic cotton tampons.

˔ Use an all-natural sunscreen with zinc oxide.

˔ Get rid of all non-organic, non-natural body-care products and cosmetics in your household and switch to well-rated organic, natural products, instead.

˔ Avoid products that contain the “Mean 15.”

CHAPTER 18

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CHAPTER 18: YOUR SKIN



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˔ Never microwave food in a plastic container.

˔ Avoid charring or blackening foods.

˔ Get rid of any non-stick pots or pans and replace with safe ceramic cookware.

˔ Ensure the food-storage method you are using is safe.

˔ Cook on low heat settings, and opt for steaming your

vegetables instead of frying or boiling.

CHAPTER 19

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CHAPTER 19: COOKWARE



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˔ Dust and vacuum your home often.

˔ In the warmer months, open windows to air out the house.

˔ Determine which air filter will work best for you and your space. Purchase one or more for the spaces in which you spend the most time.

˔ Replace scented candles and home fragrances with essential oils.

˔ Replace your cleaning products with safer and less toxic ones.

CHAPTER 20

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CHAPTER 20: AIR QUALITY



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˔ Consume food and drink before its best-before date.

˔ If mycotoxins are found, have them removed by a professional mould remediator.

˔ Have your home tested for mycotoxins.

˔ Get yourself tested for mould toxicity.

CHAPTER 21

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CHAPTER 21: MOULDS



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˔ Avoid drinking from plastic water bottles as much as possible.

˔ Install a water-filtration system in your home.

˔ Ensure you stay well hydrated throughout the day, and adjust the amount of water you drink based

on your activity level and diet.

CHAPTER 22

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CHAPTER 22: WATER



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˔ Use the “NutriSearch Comparative Guide to Nutritional Supplements” to rate your current supplements.

˔ Establish the habit of taking a high-quality multivitamin daily.

˔ Find a health-food store or natural health-care provider that carries

higher-quality supplements.

CHAPTER 23

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CHAPTER 23: VITAMINS?



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˔ Evaluate which symptoms of mineral deficiencies you might be currently experiencing.

˔ Take a test (such as the NutrEval by Genova) to determine whether you are vitamin and mineral deficient, and supplement accordingly.

˔ Make a list of the foods that are high in the vitamins or minerals that you are

deficient in, and make sure to add them to your grocery list.

CHAPTER 24

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CHAPTER 24: VITAMINS AND MINERALS



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˔ Spend time outdoors in the sun.

˔ Opt for a natural sunscreen with zinc oxide.

˔ Have your vitamin D levels tested and supplement accordingly.

˔ Take a high-quality Vitamin D supplement.

˔ Add foods rich in omega-3s, magnesium, vitamin A, and

vitamin K2 to your diet.

CHAPTER 25

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CHAPTER 25: VITAMIN D



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˔ Increase fish consumption.

˔ Refer to gotmercury.com when buying fish.

˔ Reduce consumption of vegetable oils and fried and processed foods.

˔ Test your omega-3 and omega-6 ratio levels, and supplement accordingly.

˔ Take a daily, high-quality omega-3 supplement, and encourage your

family to do the same.

CHAPTER 26

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CHAPTER 26: OMEGA 3



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1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Add fermented foods or drinks to your diet.

˔ Add more prebiotic foods to your diet.

˔ Avoid sugary yogurts that claim to have probiotics.

˔ If you experience digestive issues and think “bad bugs” are to blame, get tested!

˔ Take a high-quality probiotic daily.

˔ Consume only organic, free-range meats, which are free from antibiotics.

CHAPTER 27

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CHAPTER 27: PROBIOTICS



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Take a good look at your weekly calendar. Have you scheduled time for exercise?

˔ Change your mindset: View exercise as a reward, not a punishment!

˔ Find a fitness strategy that best suits your fitness goals, and

go for it.

CHAPTER 28

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CHAPTER 28: THE GOAL OF FITNESS



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Get up and move during the day. Set a timer on your computer to remind you to get up regularly.

˔ Incorporate functional fitness moves into your workouts.

˔ Undergo a Functional Movement Screen and seek professional help to ensure you know the basics.

˔ Sign up for a weekly yoga or tai chi class to help maintain functionality.

CHAPTER 29

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CHAPTER 29: BEYOND BEING FIT



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Try 4 minutes of Tabata, alternating with squats and push-ups.

˔ Incorporate strength training into your HIIT routine to change things up.

˔ Train 4-5 times per week using the HIIT method.

CHAPTER 30

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CHAPTER 30: HIGH INTENSITY INTERVAL TRAINING (HIIT)



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Always warm up and cool down before exercising.

˔ Hire a personal trainer to ensure you are using the proper technique and variation in your workouts.

˔ Add strength exercises (especially core and glute exercises) to your

workout.

CHAPTER 31

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CHAPTER 31: STRENGTH TRAINING



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Try yoga at home. There are plenty of free videos you can try online.

˔ Practice yoga every day by making it a part of your Personal Prime Time.

˔ Sign up at a yoga studio, and attend 1-2 different classes per week.

CHAPTER 32

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CHAPTER 32: YOGA



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Sit up straight!

˔ See your chiropractor regularly to keep your spine and nervous system working optimally. Never seen one before? Make an appointment today!

˔ Ask for an ergonomic assessment at work.

˔ Exercise regularly.

˔ Invest in a good mattress and pillow to support the spine.

CHAPTER 33

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CHAPTER 33: STRAIGHTEN UP!



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Assess your current level of stress. Which of the three levels of stress do you fall under— alarm, resistance, or exhaustion?

˔ Test your cortisol levels to determine if you are experiencing excessive adrenal stress.

˔ Always include a de-stressing activity in your Personal Prime Time (like

yoga, massage, Tai Chi, or meditation).

˔ Take an adrenal support supplement.

CHAPTER 34

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CHAPTER 34: YOUR ADRENALS



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Add foods to your diet that support thyroid function.

˔ Drink filtered water to decrease your fluoride exposure.

˔ Supplement with vitamins, minerals, and botanical adaptogens to ensure optimal thyroid functioning.

˔ Test your thyroid levels with a full thyroid blood panel.

CHAPTER 35

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CHAPTER 35: THYROID



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Add broccoli, cabbage, or kale to your lunch or dinner.

˔ Assess your current level of xenoestrogen exposure. What can you do to minimize it?

˔ Get your hormones tested with the DUTCH complete hormone panel.

˔ If you’re on the birth control pill or

hormone replacement therapy, consider stopping and opting

for natural alternatives.

˔ Take a natural supplement that helps balance

hormones.

CHAPTER 36

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CHAPTER 36: SEX HORMONES



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Try to keep your sugar intake low.

˔ Ditch all chemical sweeteners.

˔ Invest in a blood glucose monitor and regularly check your sugar levels.

˔ Avoid refined sugars, and use natural

sugars when baking.

˔ Increase the amount of healthy fats you are eating to reduce sugar

cravings.

˔ Sleep 7-8 hours every night.

CHAPTER 37

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CHAPTER 37: BLOOD SUGAR



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Consume prebiotic foods and a good quality probiotic.

˔ Intermittently fast to give your gut a break from digesting, enabling it to rest and repair.

˔ Do an elimination diet for 28 days to help heal your gut, and include vitamins and supplements for support.

˔ Get tested for food sensitivities.

˔ See a chiropractor regularly to remove interferences between

the gut-brain connection.

CHAPTER 38

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CHAPTER 38: YOUR GUT



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Wash your hands frequently with an eco-certified, non-antibacterial natural soap.

˔ Detoxify your body with the True Cellular Detox Program (see Section 4).

˔ Before considering

getting the flu shot, do your research.

Read the insert that comes with it to become aware of the additives and

adjuvants and their effect on your health.

˔ Take vitamin C, probiotics, or zinc supplements to

boost the immune system.

CHAPTER 39

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CHAPTER 39: THE IMMUNE SYSTEM



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Take an omega-3 supplement to help balance your omega-3-to-6 ratio.

˔ Completely eliminate gluten to reduce inflammation in your body.

˔ Do a 28-day elimination diet to remove sources of potential inflammatory foods.

˔ If you suspect inflammation, get tested

using the tests suggested above to look for inflammatory markers.

˔ Restrict your use of anti- inflammatory drugs (NSAIDs).

CHAPTER 40

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CHAPTER 40: INFLAMMATION



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Opt for organic whole foods.

˔ Avoid the foods that make you feel sick or you have trouble digesting.

˔ Sensitive or not, eliminate wheat, dairy, and soy from your diet to maintain your gut health and keep inflammation down.

˔ Take a Food Sensitivity test to

determine which foods you are sensitive to, if any.

˔ If you suspect you are sensitive to soy, gluten, or dairy, consider going

on an elimination diet.

CHAPTER 41

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CHAPTER 41: FOOD SENSITIVITIES



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Assess what you are currently eating—are you consuming many high-histamine foods? What can you swap them for?

˔ Detoxify your body with a program like the True Cellular Detox Program.

˔ Test for histamine intolerance using an elimination diet or by having your

blood tested.

˔ If you are histamine intolerant, take a DAO supplement.

CHAPTER 42

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CHAPTER 42: HISTAMINE



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Practice controlled breathing for 10 minutes per day.

˔ Adopt a ketogenic diet to fuel your brain with ketones as opposed to relying solely on glucose.

˔ Keep your blood glucose levels and blood pressure under control with

a healthy diet and physical activity.

CHAPTER 43

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CHAPTER 43: BRAIN 101



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Reading over the symptoms listed in this chapter, can you identify any that you may be experiencing?

˔ If not already on prescription medication, consider taking a daily brain support supplement such as the ones mentioned in the chapter.

˔ Take part in neurotransmitter-boosting activities such as aerobic

exercise on a daily basis.

CHAPTER 44

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CHAPTER 44: NEUROTRANSMITTERS



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Try to minimize your negative physical, biochemical, and psychological stressors.

˔ Get checked regularly by a chiropractor.

˔ Try to minimize your negative physical, biochemical, and psychological stressors.


˔ Try to minimize your negative physical, biochemical, and

psychological stressors.


Yep, that’s correct. The three hack levels are the same!

CHAPTER 45

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CHAPTER 45: THE NERVOUS SYSTEM



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Maintain a strong social support group as healthy relationships are positively correlated with brain functioning.

˔ Regularly de-stress using deep breathing, meditation, yoga, etc.

˔ Aim to sleep 7-8 hours per night.

˔ Adopt a ketogenic diet.

˔ Commit to working out every single day.

˔ Flex your mental muscles at least once a day.

Do a word puzzle, math problem, an online tutorial, etc.

˔ Get creative, through dance, art, music, writing, etc.

CHAPTER 46

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CHAPTER 46: SHARPENING YOUR BRAIN



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Regularly de-stress with yoga or meditation.

˔ Commit to learning a new skill or trade. ˔ Change your mindset—think positively about your health and well-being and

develop positive habits.

CHAPTER 47

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CHAPTER 47: EPIGENETICS



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Exercise regularly.

˔ Minimize or eliminate consumption of alcohol and drugs.

˔ Aim to sleep for 7-8 hours per night.

˔ Take a daily anti-ageing supplement (like the ones listed above), or add foods rich in anti-ageing properties to your daily menu.

˔ Add foods to your diet that are high in the listed key players to help slow

down the ageing process.

CHAPTER 48

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CHAPTER 48: AGEING



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Exercise regularly, but not too close to bedtime.

˔ Aim to go to bed and wake up at the same time every day— yes, even on weekends.

˔ Make your bedroom an electronic-free zone—yes, that means excluding the TV, too.

˔ If you’re having issues sleeping, consider taking a natural sleep aid.

˔ Maintain a healthy body weight. If overweight, try to lose the

extra pounds.

˔ Avoid caffeine after 12 p.m.

CHAPTER 49

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CHAPTER 49: SLEEP



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Download a meditation app, or follow the instructions above to try meditating.

˔ Include mindfulness or mindfulness breathing in your Personal Prime Time.

˔ Try to quiet your mind before bed or after yoga. Focus on your breathing.

CHAPTER 50

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CHAPTER 50: MEDITATION



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Write out some positive affirmations that you can repeat to yourself.

˔ Incorporate EFT into your routine daily; for example, in the shower in the morning, while on a daily walk, or before you brush your teeth. Associating EFT with a daily task will help make it become a habit and part of your Personal Prime Time.

˔ Make a list of current emotional stressors, and give EFT a try. Take

note of how you feel.

CHAPTER 51

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CHAPTER 51: DE-STRESSING



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Use a blue blocker screen on your computer monitor.

˔ Do the majority of your phone calls on a landline.

˔ Buy an EMF Shield.

˔ Turn off all wireless devices off when not in use. This means Bluetooth, keyboards, mouse, Wi-Fi, etc.

˔ Plan some time to unplug and connect

with nature on a regular basis.

˔ Minimize carrying your cellphone on your body.

˔ Avoid using electronic devices in the bedroom.

CHAPTER 52

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CHAPTER 52: ELECTROMAGNETIC FIELD



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Get comfortable with being barefoot outdoors. Don’t worry about getting your feet dirty.

˔ Buy and use an earthing mat online that permits you to practice earthing, regardless of the weather outside!

˔ Implement earthing into your weekly routine in the summer months.

˔ Practice yoga or Tai Chi outside.

CHAPTER 53

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CHAPTER 53: EARTHING



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Take a few minutes to visualize your ideal self, using the questions above.

˔ Work on developing a growth mindset rather than fixed mindset.

˔ Work on your positive self-talk to help encourage yourself to

make healthy changes.

˔ Commit to being fully in control of your habits by setting goals

for yourself.

CHAPTER 54

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CHAPTER 54: YOUR HEALTH



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Listen to your body, and take note of your symptoms.

˔ Get tested to determine if you are genetically predisposed to certain illness or diseases, and make functional lifestyle changes based on your results to minimize your predisposition.

˔ Schedule an appointment with your health

care practitioner to discuss your symptoms and the possible tests you can

do to determine their root cause(s).

˔ Get tested and follow up with your healthcare

practitioner.

CHAPTER 55

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CHAPTER 55: KNOW YOUR NUMBERS



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Make a list of specific natural healthcare practitioners that can help guide you to achieving your health goals.

˔ Find your wellness team, and stick to a regular routine of consulting these practitioners.

˔ Make yourself an appointment for an evaluation with a

natural healthcare practitioner to see how they can help improve your health and

move you closer to your goals.

CHAPTER 56

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CHAPTER 56: NATURAL HEALTH



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Determine what your values are and what you would like to achieve.

˔ Start your own accountability group. Make sure those in the group have similar goals, are respectful, and want others to succeed.

˔ Seek out like-minded people to become part of your circle.

CHAPTER 57

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CHAPTER 57: ACCOUNTABILITY



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Determine your core values.

˔ Figure out the things you don’t want in order to determine the things you do want.

˔ Create your own Personal Manifesto—and live by it!

˔ Determine the intersection point between your passion, mission, profession, and vocation to gain

clarity on your life purpose.

CHAPTER 58

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CHAPTER 58: LIFE PURPOSE



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Determine your core strengths and write them down.

˔ Brainstorm some ways you can use these strengths in your daily life.

˔ Aim to use 2-3 of your top 5 character strengths every day, and take note of how you feel.

˔ Take the VIA Character Strengths Survey to identify your top five strengths.

˔ Use the 80/20 rule for more productivity.

CHAPTER 59

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CHAPTER 59: STRENGTHS FINDER



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Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Put your thinking cap on. What great ideas do you have that you have not acted on?

˔ Apply the 10X principle to your life today. Don’t listen to the Negative Nancys!

˔ Step outside your comfort zone: What can you start doing that

will help you grow?

CHAPTER 60

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CHAPTER 60: 10X YOUR LIFE



1 2 3

1 2 3

1 2 3

1 2 3

1 2 3

Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Do a personal inventory of what your core values are. This is the basis for the development of a personal philosophy.

˔ Be true to the personal philosophy you’ve created. Even when times are tough, challenge yourself to stay congruent with who you are.

˔ Look at your core values, then write down 5-10 lines about what you stand for and what has

meaning to you.

CHAPTER 61

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CHAPTER 61: PHILOSOPHY



1 2 3

1 2 3

1 2 3

1 2 3

1 2 3

Step 1:

Step 2:

Step 3:







1 - Be aware:

2 - Decide:

3 - Plan:

4 - Implement:

5 - Reflect:

5 - Repeat:


7 - Reflect:

5 - Repeat:


7 - Be accountable:

8 - Reflect:

9 - Celebrate:









˔ Make a list of significant events that have occurred in your life—whether good or bad— and make note as to how they shaped you into who you are now.

˔ Operate with the belief that you are in control of your life. Write your own story and choose to change your mindset toward challenge and adversity in the future.

˔ Like the five women did, write down your own story. Does your story

empower you or disempower you?

CHAPTER 62

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CHAPTER 62: YOUR STORY

Congratulations on completing Hack Your Health Habits!

I hope that you have learned lots, and that the Playbook served you well as a guide

and tool to help you organize, strategize and implement all of the #healthhacks you

became aware of in the book.

Your journey doesn’t end here; keep your Playbook handy and use it as a reference

guide to creating healthy, sustainable lifestyle changes in all areas of your life in the

months and years to come. As a #healthhacker, you are always going to be learning

and striving for excellence, and this will require continual effort and dedication

towards bettering your health, physically and mentally. Thanks to the Health Hacking

Process, you now have a foolproof system to hack any habit and live your best self.

Yours in health,

~ Dr. Nathalie

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