The Importance of Discipline

When we find ourselves facing challenges and feeling as though things are out of control, it is important to stay grounded no matter what and to bring new meaning to each day. Discipline can keep us grounded. Applying healthy strategies in a meticulous way in order to help us cope with uncertain times is a sure way to maintain a sense of control.

How to Better Cope with Stress

If we are stressed, sleep is heavily impacted. Therefore we recognize the importance of keeping a bedtime ritual. In his new book, The New Rules of Aging Well, Dr. Frank Lipman lists 5 strategies that can bring “high-quality, truly restorative rest:”

  • Dim the lights an hour or two before you plan to go to bed.
  • Relax your muscles with an Epsom salt soak. Add a couple of drops of soothing lavender oil.
  • Relax your brain by dumping out whatever is in there; you can make a to-do list or write in a journal. Pour out resentments or anger, and follow that exercise with a gratitude list.
  • Think about the kind of content you consume at night.[…] A crossword puzzle, a YA novel (yes, adults can read these too), gentle poetry, spiritual essays. Find what works for you.
  • If you can’t turn off your brain, listen to relaxing music or use a white-noise machine.

Of course, to develop a daily practice of meditation and/or breathwork is highly recommended. When we feel calm and well-rested our outlook on life is always more positive.

Additional Tweaks to Make to Target Psychological and Lifestyle Factors

These are a few other basic strategies I recently heard in a Fat-Burning Man podcast with Abel James:

  • Stay away from things you feel are taking up too much space in your life or are even bordering on addiction.
  • Make sure you are eating clean whole foods only.
  • Do a physical activity like a daily walk. It doesn’t have to be anything strenuous. This will help with sleep and stress.
  • Make sure you are getting some sun as close to sunrise as possible as this is helping with sleep and stress too.
  • Be patient with yourself and be good to yourself (when some days are not perfect). Keep persevering in making progress in the right direction even if it is at a very slow pace.

In Summary

During times of uncertainty, being diligent about keeping a bedtime routine and a clean diet along with daily exercise/movement, adequate sun exposure, and patience can really help in strengthening us in more than one way.

Until next time!


Lipman, Frank. The New Rules of Aging Well : A Simple Program for Immune Resilience, Strength, and Vitality. New York, Artisan, A Division Of Workman Publishing Co., Inc, 2020, pp. 62–5.

“Todd White: Biodynamic Wine, Bartering & Social Media Burnout | Fat-Burning Man.”, James, Abel, 23 Oct. 2020, Accessed 27 Nov. 2020.

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How to Support Your Detox System 

There are two kinds of toxins that can accumulate in the body: endogenous toxins (the metabolic processes’ natural waste products) and exogenous toxins (like chemicals and heavy metals we are exposed to via the air, water, and food).

To “work up a good sweat” often (by exercising or using saunas, for example) is one way to get rid of toxins. Dry brushing the skin’s dead cells away helps the lymphatic system and it also helps the liver and kidneys, which are the body’s major detoxification organs.

But is also good to know that if you eat foods that are beneficial to the liver and kidneys (and avoid the foods that aren’t helping), you are participating in the detoxification process a little bit every day too.

Foods That Can Help With Detoxification

If you want to support your detox system, there are certain foods that can help you do that. Here’s a short list:

  • Cruciferous vegetables like broccoli (sprouts), cauliflower, cabbage, kale, arugula, collards, as those vegetables have compounds like sulforaphane that aids the liver’s detoxification process.
  • The allium foods, like garlic, onions, leeks, chives, scallions, and shallots, which are rich in phytonutrients (including sulfur).
  • Spices and herbs as they offer so many antioxidants (good against oxidative stress). They can also have detox properties, like rosemary, turmeric, ginger, etc.
  • Pomegranate and berries (with dark pigmented skins).
  • Green tea, rooibos tea, burdock tea, dandelion tea, etc.
  • Nuts and seeds, like Brazil nuts (for the selenium) and pumpkin seeds (for the zinc and selenium), ground-up black seeds and chia seeds, etc.
  • Artichokes, great for detoxification with the fiber they offer (among other things) because when toxins come out they have to be bound up and eliminated through the stool.

Sidenote: Toxins can be eliminated via the stool, urine, and sweat. Dr. Mark Hyman calls it the triple P: “poop, pee, perspire.”

In Summary

Hippocrates said, “Let food be thy medicine and medicine be thy food.” So eat the rainbow! We can benefit from so many nutrients when we eat whole foods every day. A wide array of foods can help with detoxification. Buy organic whenever you can (check the Dirty Dozen and Clean Fifteen lists)!

Also, visit the EWG (Environmental Working Group) website to see which household cleaning products and personal care products are okay to use. Supporting our body’s detox system the best we can is an important part of maintaining our health and wellness.

Until next time!


Greenfield, Ben. Boundless : Upgrade Your Brain, Optimize Your Body & Defy Aging. Las Vegas, Victory Belt Publishing Inc, 2020, pp. 301-2.

“How To Optimize Your Body’s Detoxification System with Maggie Ward.” Dr. Mark Hyman, 26 Oct. 2020, Accessed 14 Nov. 2020.

Lipman, Frank M D. How to Be Well: The 6 Keys to a Happy and Healthy Life. Houghton Mifflin, 2019, p. 178.

Ward, Maggie. “Top 5 Food Picks to Support Liver Detoxification.” UltraWellness Center, 22 July 2016, Accessed 14 Nov. 2020.

You can also find me on Instagram.