Eating higher quality meat and avoiding processed meats improves health.

• Choose organic meats to avoid hormones and chemicals that negatively impact health.
• Processed meats like lunch meats and hot dogs are high in nitrates, salts, and preservatives, detrimental to health.

Reducing sugar and avoiding artificial sweeteners are key to a healthier body.

• Sugar spikes insulin levels and increases body fat, while artificial sweeteners like aspartame can increase health risks.

Staying hydrated with water and cutting out unhealthy beverages is crucial for health.

• Replace unhealthy drinks like Frappuccinos, energy drinks, and beer with water, optionally flavored with lemon.

Taking a multivitamin and gut health supplements supports overall well-being.

• A daily multivitamin ensures essential micronutrient intake; Ritual Essential for Men is recommended.
• Gut health can be improved with prebiotics, probiotics, and postbiotics, such as Ritual Symbiotic Plus.

Managing sunlight exposure, sleep, and screen time are important for a healthy circadian rhythm and mental state.

• Morning sunlight exposure helps reset the circadian rhythm, improving mood and sleep quality.
• Aiming for 7-8 hours of sleep and reducing screen time can enhance mental health and motivation.

Maintaining mental and brain health involves therapy, cutting out bad influences, and staying mentally active.

• Seek therapy if needed, remove toxic friends, and engage in learning to keep the brain active.
• Cut out pornography to improve confidence and relationships, and maintain sexual health responsibly.