(Breather) This is a great show to share with a friend or loved one to get going on a healthier path without getting too deep into the weeds on the various health topics that are covered in detail in many other episodes. You learn the most important immediate changes you can make to increase energy, improve fat burning, and minimize disease risk factors and why they are so important. In this show I give you some basic assignments in four different areas--here is a sneak preview of everything covered on the show: Diet: Ditch the “Big Three” as your #1 health and disease prevention objective: Refined sugars, grains, and industrial seed oils. Establish a zero-tolerance policy with extreme devotion for at least 21 days to give your body a chance to escape carb dependency and get good at burning stored body fat. Exercise/Movement: Increase all forms of general everyday movement (walking, Morning Movement Routine, yoga/pilates/tai chi, foam rolling, movement breaks from work desk); conduct formal cardiovascular workouts at MAF heart rate or below; perform regular brief, intense strength training sessions with the body under resistance load (body weight, free weights, cords/straps); perform occasional all-out sprints--short duration, long recovery interval, consistent high quality.Sleep/Recovery: Minimize artificial light and digital stimulation after dark, power down from technology with extreme discipline, schedule in solo, reflective timeStress Management: Discover stress-reducing behaviors/activities and prioritize them in daily life: Breathing/meditation, temperature therapy, gratitude practice, cultivating positive attitude/mindset. Enjoy this focused message and perhaps listen to the show every few months to keep focused and motivated to cover the basics of healthy living every day!TIMESTAMPS:Let's start simple with eliminating the toxic modern foods that are directly resulting in excess body fat and accelerated disease risk factors. [01:17]Within the list of meat, fish, fowl, eggs, vegetables, fruits, nuts, and seeds, you have a variety of choices to select from for the healthiest of meals. [03:09]Refined industrial seed oils confuse your body. [05:20]A 21-day commitment to eating only a nutrient-dense diet will teach your body not to depend on the carbs. Reach for a nutritious snack, rather than sugary snacks. [06:05]Move more in everyday life.  A heart rate of 180 beats per minute minus your age should be your goal when exercising. [08:38]We also have an obligation to put ourselves under the resistance load and perform brief explosive movements in order to maintain muscle mass. [13:17]Sprinting is one of the best efforts to enhance your fitness. [15:11]Sleep, rest, and rejuvenation are so important in today’s digital world. [18:47]When you awaken at or near sunrise, make a point to expose your eyeballs to direct sunlight. [24:27]Stress management is something we all have to figure out. Take six deep breaths. [25:43]LINKS:Brad’s shopping PageDeep Nutrition The Fatburn Fix Two Meals a DayBrad’s video on sprintingBrad’s morning routineBrad’s Cold TherapyJohn Assaraf Podcast Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Almost Heaven Sauna: Affordable at-home sauna kits for the ultimate relaxation and hormonal boost on demandBrad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendCAR.O.L bike: Cardiovascular optimized logic stationary bike for a highly effective eight-minute workoutMale Optimization Formula with