Tony´s Treasure Map to His Best Health Hacks

Thats me in the middle in 1982 started out at the age of 7 years old working on markets selling umbrellas and handbags, and in my early part of my life I use to design all types of bags.

Now in 2024 I’m 49 years old now, married with my life partner Alejandra for 8 years now, with our 2 healthy Kids Maya and Kerim, and I´m in really good health.  Yet I started looking into natural health remedies when I was 17 years old, after being diagnosed with ulcerative colitis at the age of 14. At 35 years old I got diagnosed with cancer of the large intestine, and with a lot of gratitude I thank the team at the NHS for the surgery and medical help that saved my life, and I´m a big believer of the best mainstream medicine and the best of natural medicine.

In this blog are some of those gems that really helped me on my journey, many of them I wish I knew earlier in life. I hope you gain some gems yourself form this blog…

Morning Routine

I believe if you start your day well, it sets you up well for the day. I love my morning routine, I wake around 5.45am most mornings, I have 1 liter of some warm water with some supplements that are shown in my supplement section at the end of this blog. Then I often do a gentle movement routine such as th Dru Yoga  EBR1 or the routine with Shi Heng below in these videos, both take about 15 minutes each.

After this gentle warm up, it sets me up to have a 10-minute breathing session with Mr. Wim Hoff. I have a recliner chair, I put the chair in the comfortable outstretched position; I find this position ideal for this breathing exercise. After the session, I´ve got my Zen magic, any time I’m stressed this is my go-to.

After this I go for a small 15-minute run and watch the sun come up, with a few prayers on top, and then I’m ready for the day after that. On top of that once or twice a week I will go for a cold dip, in a plunge pool or the sea.

Code & Conduct

I was inspired by the Navy Seals code and conduct and from it I wrote my own Code and Conduct, your more than welcome to download it and use it, if it resonates with you, for me it helps me keep my alignment, as many times in my life I’ve gone so off track.

Rules Routines & Rituals

Also attached as a free Download below is a handout, I created called Rules, Routines and Rituals, again it helps me keep on track. The rules are things I stick to as avoiding gluten, no caffeine after 11am, I follow a low carb diet. The routines are things like my work time, family time, when I have a workout etc. The Rituals are things like when I watch the morning sunrise, or my mediation before I go to sleep. The idea here is you can print it out, and if your inspired by it, fill out your own rules, routines and rituals. Because so many people know the right things to do for themselves, but just make excuses, this can give you that gentle kick up the ass and get on track.

Human Garage

I wish I knew about Human Garage 25 years ago. I’ve had pain from my neck, shoulders back, hips ankles, for over 25 years, from an injury at work , and I´ve seen some of the best body workers, from Rolfing therapists to using the  Feldenkrais method to physiotherapist and loads more, and I´ve spent a small fortune on them, all of them helped a little bit, but the human garage team have a range of movements that helped me unlock the stuck fascia in my body by myself costing me nothing. These movements that they teach for free online are absolutely Brillant.

To get these movement to release pain in the body for free, this is my first recommendation. to find out more please go to their website and go to fascial maneuvers and slowly go through the different movements and discover which are the ones best for you. Human Garage 

Good Sleep. The Number One Health Hack!

I´m passionate about good quality sleep, and to get a good night sleep. I think about my day as a bank balance, that I collect tokens or lose tokens though out my day, and my balance sheet at the end of the day determines the quality of sleep I get.

Here is the thing most people get about 6 hours sleep. The minimum should be 7 hours, most people probably need 8 hours to feel at their best, each person is individual. With a lot of research now on sports athletes their performance is increased by around 9% if they get this right. I know when I get this wrong, I´m moody, it effects my immune system, my thinking is not so clear, and I make more mistakes.

This is the list of things that can help me get a good night sleep…

• I try to get some early morning sunlight, if possible, the first 30 minutes of sunlight contains more of the red-light frequencies, that has benefits of increasing your melatonin and possible other health benefits. If I would say one of my favorite health hacks is watching the early morning sunrise and watching the evening sunset, when possible, I can’t really put this into words, in short, I would say it connects me to a universal energy, this is for the person to feel for themselves.
• I’m cautious with caffeine, 2 black teas are my max per day, and I avoid coffee, pretty much completely.

• I have black out curtains and keep my room as dark as possible.
• I balance my blood sugar spikes throughout the day which I will share more in this blog below.
• I have a cut of point with my phone around 7pm. If you watch your phone in the middle of the night you will increase your cortisol levels and decrease your melatonin level. Becoming aware of how blue light from phones, TV, computer screens effect your sleep is worth being aware off.
• Just before I fall asleep, I take some deep slow breaths, imaging I’m filling up a barrel, then I think of 3 things that me gives a feeling / sense of satisfaction form the day. And then I plant a seed thought that tomorrow morning I’m going to wake e.g., ready for the day, I´m going to wake up the happiest person in the world.
• If I wake up a bit to early or if I get a wave of tiredness during the day, I put on a NSDR deep relaxation and I think Ally Boothroyd is really fantastic at guiding the process, here is one of her videos below she’s a diamond.
• I am pretty much T Total, having alcohol before sleep reduces your sleep quality considerable.
• Also, the time you go to sleep makes a big difference as you have different important cycles of sleep before midnight and different cycles after midnight, the cycles before mid-night can help clear brain fog and basically give a spring cleaning to the brain, so if you go to sleep after midnight, you can lose this cycle. The ideal time is 9pm to 5am, or 10pm to 6am.  Personally, I go to sleep around 10.30pm and wake up at 5.50am.

Glucose Spikes

Jessie Inchauspe, has brought simple clarity to me, about food. It has similarities to how I started with the specific carbohydrate diet in 1989, yet I think it is even clearer, I think she is brilliant with her 10 hacks on balancing blood sugar levels, which does not matter if you’re a meat eater, vegetarian or vegan, rather it focusses on what she has very carefully researched as a biochemist, on how you eat effects your blood sugar spikes, the smaller your spikes the longer you will live, and the less health issue you have. I absolutely love this clarity and to find out more here is her video, with the dairy of a Ceo, Brillant, here is the link below.

Apple Cider Vinegar

Knowing how to really use apple cider vinegar, is a powerhouse health supplement. Different people need to use it in different ways and different amounts. The things that Apple Cider Vinegar can do is outstanding, in this video from Dr.Berg he shares some of the many benefits of apple cider vinegar.

 

I do between 20 to 30 mins per of high intensity exercise 3 times a week, when I was younger, it was 4 times a week, I have found my body recovers slower as I age, so I´m listening to my body. The aim is to grow old gracefully with good health. The research of doing some exercise each day is crystal clear, it helps your mood, your bone structure, your immune system, your sleep, pretty much everything. I have had times when I´ve missed this, and I can completely confirm, when I miss this, it makes a huge difference.

Grounding

I’m a big believer of grounding; I aim to walk bear feet on grass at least once a day. The health benefits of grounding are clearly visible with looking at a blood sample before and after under a microscope, in short, the red blood cells, are more free moving, rather than being more stuck togther after grounding, my understanding is that having these electrons from the ground help with a key foundation of health, which is getting the right energy into the cell, for me it is part of the puzzle.

L Reuteri + L Gasseri

I’ve had roller coaster with probiotics, when I started using them I had really good results, then I got an adverse reaction to them. In short, there are so many different types, different brands quality etc. If you have any health issues more than likely you may have to trend carefully. Saying that the discover of making sibo yogurt helped me so much. After about 12 weeks of eating this yogurt, that I made myself. My bowel felt much healthier, I have much better energy levels and less intolerances.  The probiotic L Gasseri is documented that it can help reduced harmful belly fat, fat around the organs, can help protect the intestinal lining, and many other things this is a must on the healing journey.

 

You will need a yogurt maker that goes to 36 degrees and can be programed for 36 hours this machine from amazon does the job nicely.

Candida

One thing that I consider is often overlooked, or not worth really treating by medical professionals, is candida, in short more than likely we all have it. The question is, is it in check, if you have signs of foggy head, rash on the skin, a thick coating on your tongue more than likely the candida is not in check. There are many remedies for candida, I recommended for most of my clients to have a candida cleanse once a year combined with Tudca for a short period to help flush the Gallbladder, if you keep the environment in the right check, that is a slightly Acidic environment, bad bacteria go to sleep, and the good guys thrive. The short answer here is keeping candida in check by having a cleanse once a year and then keep it in check by simply eating not too much sugar and being careful not to pick up from unclean sexual practices or eating unclean food. Keep eating your Sibo yogurt and having a teaspoon of cider vinegar.

90% Problems Resolved or Halved

I’ve been talking to my wife about this for over 7 years, when I first explained it, she didn’t think much of it, now because someone else told her about it, and it was backed with some actual evidence studying the brain, she really has a strong understanding and experience of it, as she would be honest to say, she was a complete over thinker, luckily  it has changed.

The turning point was understanding the 3 principles by Sidney banks, which he explains there are 3 parts to the intelligence in the body. The 3 parts are Thought, Mind and consciousness. Mind is like 2+2 = 4 using your brain to work things out. Thought is like random thoughts come and go in your brain. Consciousness is having the ability to watch your thoughts and mind and tuning into an innate intelligence that is within side you. On top of that if your stressed, if you’re dealing with some type of trauma from the past, once you have the ability to rest in your consciousness, you can have certain commands or phrases such as “I´m Listening” “I´m with you always” ” What do you need” in that point you can hear that intelligence that resolves 90% of problems or halves them. The skill to get this is by practicing listening, if you can listen to someone without a lot of chatter or dialogue going on in your head. You will see and feel the changes in yourself, without me going on about it.

 

Testosterone Pellets

As we age are hormone levels can often get out of balance. I ‘am no expert on this, so please see a specialist on this if you need to. My own experience is when I started coming up to 50 years old, my energy levels really went down, and I got my testosterone levels tested which the results showed they were in the very low range. I heard of testosterone injection and tablets but in my research, saw to many side effects. Whereas when I researched the testosterone pellet, it was one treatment that works by itself over 9 months to rebalance my own natural testosterone levels.

The first week I had this I did not feel any difference the second week, I did not feel so good, tired lack of appetite, and this often happens with people as, the testosterone pellet is communicating with the body, that can the pellet work with your body. In this time period the body is checking that it is not harmful, and that is why the second week can be like this. From the third week on, really fantastic, better energy, muscle tone better. absolutely Brilliant.

What is also worth keeping in mind is that testosterone is also important for women as well especially as we age. Like any hormone to little or too much is a bad thing, and sadly many Doctors do not look carefully enough at testosterone levels for women. So, if in doubt please ask for a testosterone test from your doctor to check.

Adjacent Cancer Support

I do believe there are a lot of things that can be integrated to work alongside a medical cancer treatment. There is a YouTube channel called Target Cancer that has a lot of useful info here is one of their videos.

 

Out Of Body Meditation

There are many things about this world about this universe that we do not fully understand. This talk by Darius Wright, has a reflection that may give more sense.

Health Supplements

This subject of health supplements, I find super interesting, so I’ve gone into this in more depth in a whole blog, if you click the link, you can read the blog

Get Healthy and Stay Healthy

All of the above, hardly cost any money a day, yet the daily cultivation of this I believe is priceless.

In today’s world 1 billion people are overweight. Every health issue is increasing even though we have the best medicine, and health knowledge.10% of kids have ADHD. For the first time in history the younger generation is expected to have a lower life expectancy than their parents.

In America 530,000 families file for bankruptcy each year due to medical bills, 66.5% of all bankruptcy are due to medical bills. The estimated global cost of cancer between 2020 and 2050 will be $25.2 trillion US Dollars.

This is why I strongly believe in staying healthy and looking after your health, as so many health problems come from lifestyle habits which are possibly avoidable if you have good lifestyle habits. 

I hope this blog gives you some simple health hacks that work and improve your health and wellbeing.

To your Health and Happiness, live with Joy

Tony