I feel like there is this shift in what used to be the habits and routines of “extreme biohackers” or “health gurus” and now those same things have become part of a lifestyle that people are adapting to make it their new healthy normal. What we eat, how we move, what we focus on, how we approach health & supplements & body recovery, having a low stress lifestyle - all of it. This is - my opinion - the best ever cultural shift… because it makes us all healthier, happier in our day to day because we feel great and we will live longer and age better. In this episode I’m breaking down the habits and ideas that play into this new healthy normal. Whether you’re just starting or refining your routine, this is your blueprint for building a healthy lifestyle that feels good and becomes your new normal. Let’s break it down this way... -What we eat -How we move -What we focus on / headspace / love / low stress -How we approach health & supplements & body recovery 🍽️ WHAT WE EAT (“Fit Body”)

Cook your own food – cheapest, healthiest, tastiest path to looking & feeling better.
90 % whole-food rule – mostly meat, poultry, fish, eggs, raw milk/cheese, honey, fruit, veggies.
Limit the big saboteurs – alcohol, added sugar, processed/seed-oil-heavy foods, liquid calories.
Ancestral fats – butter, ghee, tallow, coconut or olive oil; dump industrial seed oils.
Protein-forward eating – anchor every meal with quality protein for muscle, satiety, blood-sugar control.
Precision hydration & minerals – use high-quality salt + magnesium with meals and water.
Fasting as a tool – strategic fasts for metabolic flexibility and gut rest.
Cheat-code bedtime nutrition – eating finishes 2-3 h before lights-out (see sleep section).

🏃 HOW WE MOVE (“Fit Body” continued)

Daily baseline: walk ≥ 10 000 steps – the more you walk, the better you feel.
Lift ≥ 4× per week – the more you lift, the more muscle you build; prioritize compound moves.
Movement micro-wins – walk after meals, take the stairs, stretch while on calls.
Outdoor > indoor – sunlight + fresh air amplify the mood boost.
Do hard things – deliberate discomfort (heavy lifts, hill sprints, cold dips) makes the rest of life easier.
Mini-metric goals – work toward: 10 pull-ups, 25 push-ups, 30 crunches, 1-mile run < 7 min (top 1 % but attainable).
Active recovery – gentle walks, mobility flows, breath-work between intense sessions.

🧠 WHAT WE FOCUS ON / HEADSPACE / LOVE / LOW STRESS

Golden bedtime – the earlier you sleep, the better you feel; 9 p.m. lights-out is a weight-loss & energy cheat code.
7 + hours every night – non-negotiable for hormones, immunity, cognition.
Calm mind priorities – gratitude, meditation, prayer, earthing, laughter, breath-work.
Nature therapy – sun, grass, water, trees: free antidepressants.
Purpose & passion stack
- Fit body
- Calm mind
- Loving family
- Exciting hobby
- Respect for nature
- Rewarding purpose
- Supportive life partner
Stress is not a badge of honor – schedule rest like workouts; low-stim routines > chronic hustle.
Design a life you love – work that lights you up, movement built into the day, joyful relationships.
Reject the modern “normal” – daily Starbucks, cubicle confinement, 40-year job you hate, multiple meds, no sunlight, no exercise → not the path.
Embrace the real normal – fulfilling work, outdoor time, strong body, vibrant health, thriving relationships.

🔬 HOW WE APPROACH HEALTH, SUPPLEMENTS & BODY RECOVERY

Foundational stack – magnesium, creatine, collagen (DiNic’s “never-skip” trio).
Targeted add-ons – electrolytes, high-quality multi/mineral, vitamin D/K, omega-3s as labs dictate.
Sleep hygiene – dark room, cool temp, magnesium + glycine in the evening, zero blue light last hour.
Underrated “medical tools”
- Sunlight ☀️
- Sleep 😴
- Nature & earthing 🌳
- Real food 🥦
- Exercise & walking 🚶‍♀️
- Hot/cold exposure (sauna, cold plunges) 🔥🧊
- Salt & magnesium 🧂
- Meditation & laughter 🧘‍♂️😄
Active recovery tech – red-light, compression, massage, mobility, breath-work.
Lab-first mindset – annual bloodwork, CGM, body-comp scans; tweak before problems arise.
Body-transformation quick-start (90 days)
- Limit alcohol
- 10 k steps daily
- Lift ≥ 4× weekly
- Sleep 7 + h
- 90 % whole foods

329. How To Be Awesome At Creating A Totally New Healthy Normal