This week, Mercola.com celebrates its 22nd anniversary. I launched the first, much smaller version of this website in 1997 to share the latest developments in natural health with the world. Thanks to health-conscious readers like you, it’s grown to become a leading source of health news and information.
When I had an active medical practice, I was able to help tens of thousands of patients address their health problems using strategies such as diet, exercise and other safe and effective means, but I was convinced I could help magnitudes more people on how to get healthy through this newsletter.
Based on the feedback I’ve been getting through the years, this strategy has proved itself a resounding success, as many readers report having regained their health by following the advice given here.
Many have asked me to share the details of my own lifestyle and the above “A Day in the Life” video was created to satisfy that request. The first one I did was done three years ago, and I’ve altered my routine fairly significantly since then. I’ll provide a summary of my daily routine below, but I would really encourage you to watch the video.
Keep in mind that these are not universal lifestyle recommendations that will apply to everyone. They’re what works for me at this stage in my life and I am quite certain that by next year, it will have significantly changed again. It is an individual journey we all need to discover. That said, hopefully, seeing what I do, you may get some ideas for things you can do to help you feel better and stay healthier.
My morning routine — getting the day started right
My morning typically starts before sunrise. First thing, before I leave my bedroom, I perform a few simple exercises — which I repeat again at night — using a cervical traction device attached to my doorframe, and a weighted head cap.
While I’m asymptomatic, an X-ray revealed some degeneration in my lower cervical spine that could develop into a problem later on, which is why I’m doing these corrective exercises. Next, I take care of my sprouts. I have several batches at different stages of growth, so I go through each one, planting, watering and/or rinsing each as needed.
As a general health recommendation, I encourage you to use incandescent light bulbs in areas you use all the time, such as your kitchen and bathroom, as the light they emit more closely resembles natural light. LEDs emit mostly blue light with virtually no near-infrared light and don’t provide a full spectrum, are digital and frequently emit dirty electricity.
I no longer eat breakfast. Instead, I start my day with a glass of molecular hydrogen. Next, I go outside for my sunrise exercise — a slow-moving, meditative Tai Chi-type exercise while gazing at the rising sun on the eastern horizon. (Done early enough, it’s safe to look directly at the sun.) After that, my workday begins. My office is equipped with a standing desk, where I process my emails.
Around 9 a.m., I do a morning workout in my upstairs gym. As noted in the video, the workout I demonstrate is the strength training routine I do twice a week. On other days, I don’t work out as hard. Normally, I will listen to a video or podcast during my exercise, through a hardwired laptop (to avoid electromagnetic field radiation from Wi-Fi). Here’s a summary of my exercise routine:
1. Warmup — To warm up, I perform a series of stretches and movements to maintain flexibility, range of motion and coordination:
1) Windmills (using a hand weight)
2) Indian clubs
3) Egoscue stretches
4) Quad stretches
5) Cat-cow yoga pose
6) Up-dog/down-dog yoga pose
7) The plow
8) Arm and leg stretches
12) Ankle grab situps
2. Strength training with blood flow restriction (BFR) therapy — BFR is a novel type of biohack that allows you to do strength exercises using just 20% of the max weight you’d normally be able to lift, while still reaping maximum benefits.
It involves performing strength training exercises while restricting venous blood flow return to the heart (but not arterial flow) to the extremity being worked. This is done by wrapping the extremity being worked with a cuff that mildly restricts blood flow.
By forcing blood to remain inside your muscle while it is exercising with low weights, you stimulate magnificent metabolic changes in your muscle that results in great improvements in strength and size with virtually no risk of injury.
For this reason, it’s particularly well-suited for the elderly. For more in-depth details about how to do BFR, you can review my recently added instructions in our Exercise Guide.
You can also review an interview with Jim Stray-Gundersen, a leading proponent and teacher of BFR training in the U.S. I will be focusing on this topic with many more interviews and articles this year.
3. Hot/cold therapy — After my workout, I spend 20 minutes in my near-infrared sauna, which is directly followed by a swim in my unheated pool. In the winter the water temp drops to the low 60s or 50s (Fahrenheit) and is an effective form of cold therapy. An alternative would be to simply take a cold shower afterward.
Once I’m done with my morning workout routine I use my hyperbaric oxygen chamber for 90 minutes and then I take my morning supplements, which include:
Next, I prepare a morning smoothie with boron, raw cacao butter, astralagus, flaxseeds, calcium citrate powder, potassium citrate, L-carnitine, acetyl L-carnitine, beta alanine, glutamine, L-citrulline, Miracle Whey, Lakanto vanilla monk fruit extract (for a bit of sweetness), coconut oil, three raw organic pastured eggs, half an avocado, frozen blueberries from my orchard and water.
I typically only eat between 10 a.m. and 2 p.m., so this is the first meal of the day. I almost always work out in a fasted state. The two raw eggs in my smoothie provide me with the needed protein after a strenuous resistance workout. At bare minimum, I recommend compressing your eating window to eight hours, and fasting for the remaining 16 hours each day.
Compressing it to six or even four hours is even more beneficial. By fasting for a period of time each day, you activate powerful regenerative processes in your body, which will go a long way toward keeping you healthy.
I’m now 65 years old, and I have no pain anywhere in my body, and have no disease, and my mobility is good — all of which is what allows for high quality of life.
After this, I batch process emails again before taking a walk on the beach. In preparation for my daily walk, I take another glass of molecular hydrogen, along with a small handful of fermented chlorella, which are exceptionally rich in chlorophyll. The molecular hydrogen helps my body recover from the oxidative stress of the exercise I just did in the morning.
I moved from Chicago to Florida to take advantage of year-round sunshine, and live within a short bike ride of the beach. I walk barefoot in the surf to avail myself of the negative ions from the ground, which act as potent antioxidants, and wear only shorts and a hat, to get sun exposure on as much of my skin as possible.
I’ve not needed to take an oral vitamin D3 supplement since I moved to Florida, and the reason for that is because I make sure I get daily sun exposure. As you probably know, when sunlight strikes your bare skin, it activates your body’s natural vitamin D production.
The near-infrared spectrum in sunlight also has other healing influences. For example, it recharges your mitochondria and helps structure the water in your cells, and this may be just as important as vitamin D production. Normally, I will read a book or scientific literature on my Kindle as I walk. My goal used to be to read 150 books a year but now it is closer to 50 and I am reading about 2000 studies a year.
Needless to say, taking daily beach walks is not something that is available to everyone. However, wherever you live, make a point to spend time in nature — walk in the woods, hike the mountains, stroll through a park.
Most of us will have access to some form of natural surroundings nearby, and spending time in nature is a really basic strategy for good psychological and physical health. Before I leave the beach, I hop in and play in the waves for 10 to 15 minutes or merely float. This is really the best type of grounding of all.
Lunch typically consists of grass fed ground beef and a salad. Fresh sprouts form the base of the salad, to which I add some organic peppers and cabbage, biodynamic olives, nori (a type of seaweed) and Himalayan or Celtic sea salt.
Many of the foods I eat every day are grown right on my property, using regenerative agriculture methods. I grow blueberries, persimmon, bananas, avocado, Japanese plum, mango, regular plums, acerola Barbados cherry, turmeric, peaches, kratom and aloe vera.
In my pond, I also raise bass, red tilapia, crawfish, freshwater shrimp and turtles. I also have a composting pile and a chicken coop. Growing your own food is a foundational way to improve your health. Growing sprouts is a simple way to get started, as they’re easy to grow and deliver the most beneficial nutrients pound for pound, compared to other vegetables.
Once a week, after lunch, I perform a few more exercises using a device called Osteostrong,1 developed by John Jaquish, Ph.D., author of “Osteogenic Loading.” As the name implies, it’s designed to improve your bone density, which becomes a concern with advancing age. Each of the four exercises takes just 15 seconds, so in terms of time investment, we’re talking mere minutes a week.
As the sun begins to set, I do an evening meditation and the same Tai Chi exercise as at sunrise, this time looking into the setting sun. Next I perform the same cervical exercises I did first thing in the morning, followed by photobiomodulation therapy. I place the machine (which is entirely shielded and EMF free) about 2 feet away and treat the top of my head for about 10 minutes.
Last but not least, I make sure I go to bed early enough to get a full eight hours of sleep each night. To ensure correct posture while sleeping, I place the pillow sideways under my neck, so that it cradles my neck and head, and to prevent mouth breathing and snoring, I will place a piece of paper tape across my lips. It might look silly, but it does the job. You simply cannot breathe thorough your mouth with it on.
Have you taken control of your health?
I hope you enjoyed this “Day in the Life” video, and that it has given you some new ideas of what you can incorporate into your own day. Again, you probably will not want or need to pattern your day precisely after mine, as the strategies I employ are tailored to my own current needs. But hopefully you’ll be inspired to make whatever changes — be they big or small — to improve your own health and quality of life.
Nowadays, when you make a determination to eat healthier to maintain or regain your health, or to lose weight and prevent obesity, there are more options at your local supermarket than there were not too many years ago — food that offers essential nutrients rather than adding a toxic burden to your system.
Rather than the plethora of margarine brands that once overloaded every dairy case, it’s easier to find pastured, organic raw butter and even ghee, a clarified butter with fewer dairy proteins than commercial butter. And, eggs from organic, pasture-raised hens are more available and a far healthier alternative compared to the tasteless, anemic-looking eggs sold commercially.
Instead of the pasteurized, homogenized, skim, no-fat or low-fat milk and yogurt that once comprised the average consumer’s shopping options, you’re now much more likely to find organic milk from pastured cows, containing significantly more omega-3 fatty acids and other health benefits. You’ll even find commercially sold kefir, a fermented milk beverage, which up to a few years ago was practically an unknown commodity.
As for meat, you don’t have to settle for chicken or beef fed a processed diet containing grains and growth-promoting drugs, or raised in a concentrated animal feeding operation (CAFO). In many areas and with little difficulty, you can find fresh, organic, grass fed chicken and beef, often produced locally, to ensure what you’re buying is of the highest quality to feed your family.
Nutritious foods and healthy dietary approaches
One of the most rewarding aspects of providing the resources you find at Mercola.com is that you have at your fingertips the most up-to-date natural health information to help you live your healthiest life possible. We’re also working toward protecting your health rights and exposing the onslaught of hype from profit-driven government and corporate entities, as well as the media.
For people who want to steer away from the “standard American diet” — foods loaded with sugar, processed grains and too many carbs and protein — you’ll find the information you need to help bring your body into a state of nutritional ketosis so that your body uses fat instead of sugar as its primary fuel.
To do that, it’s necessary to implement a ketogenic diet, an approach to food geared toward eating more healthy fats, moderate amounts of protein and a minimum of carbs.
The times you eat (and don’t eat) are important, too, especially if you want to lose weight. For that, there’s intermittent fasting, which, rather than being painful or complicated, is fairly simple and very effective: You can start by skipping breakfast, then eating lunch and dinner within an eight-hour timeframe, then stop eating three hours before you go to sleep.
The advantages of adopting intermittent fasting as a tool to shed pounds can’t be overstated, because the benefits are far reaching, including helping to reduce your risk of chronic diseases like type 2 diabetes, cancer and heart disease. The clinically proven premise is that your body can’t run optimally when there’s a continuous supply of calories coming in — which unfortunately is the essence of the typical American diet.
The availability of fresh, healthy, organic produce certainly makes preparing meals at home easier. It’s also good to know the source when you purchase lettuce, sweet potatoes, cantaloupe or peaches at the grocery store or farmers market, as they’re far less likely to have been sprayed with toxic chemicals.
As an option, when you grow your own organic strawberries and spinach, you’re better able to safeguard against eating foods that are devoid of optimal nutrients due to questionable cultivation methods.
They’re also less likely to be genetically engineered, contaminated by products like glyphosate or atrazine, or otherwise harmful substances. Plus, you can now check the Environmental Working Group’s Dirty Dozen list1 which, along with the Clean Fifteen, informs you of the most and least pesticide-laden produce.
Food Facts and Healthy Recipes
That said, Mercola.com is a place where you not only can find answers for questions about natural health, but a broad list of common (and uncommon) foods, including fruits, vegetables, nuts, seeds, herbs and spices and more via our Food Facts library.
This is where you’ll learn what types of vitamins, minerals and immune-boosting antioxidants are in the fresh foods you eat, from avocados to zucchini. Additionally, you’ll find the healthiest alternatives to sugar, such as honey and stevia, as well as the best cooking oils, which types of seafood are healthy to eat and which to avoid, and how to grow — as well as how to prepare — your favorite foods.
We go several steps further by providing an extensive selection of recipes, chock-full of guidelines based on my optimized Nutrition Plan for preparing dishes that deliciously prove you don’t have to give up flavor to eat healthy, nutritious meals.
Below are a few selections of my favorite Healthy Recipes from among the most-viewed recipes of 2019. No matter what you’re in the mood for when you’re thinking about your next meal, you’ll find something that tastes yummy and will be good for you, too. The following assortment gives you just a “taste” of what’s in store.
Basic recipes, satisfying cravings and doing it in style
If you want to start with a basic food that can be incorporated with an array of different meals, you can access the instructions for how to cook rice, one of the most common — and fragrant if you choose the right one — dishes in the world. A staple in India, South America, Africa and all over Asia, the preparation is the same or similar, whether you use long-, medium- or short-grain rice. The potential benefits vary somewhat if you choose white, red or black rice.
Bone broth is the quintessential meal for cheering someone up, or offering your family the heavenly scent — and taste, if you can wait the hours it takes to make it properly — of a soul-satisfying dish that will become fundamental in your cooking arsenal.
A few of the healing characteristics of this nutrition-packed recipe include reduced pain and inflammation from amino acids and glucosamine, and such minerals as calcium to help protect your bones and magnesium for healthy muscle and nerve function.
Hoping for something with a little more panache? Look no further than the tender, mouth-watering Boyfriend Brisket, the perfect main dish for impressing your friends, family and even the boss. As with any dish that’s slightly more complicated, following the recipe will turn out a dish that may become a holiday essential.
Of course, you’ll need a side dish, so why not learn the best way to cook Brussels sprouts, which may surprise those who say they’re not a fan? Besides a pinch of salt and a savory flavor, the trick is the tender-crisp texture, achieved by being vigilant to ensure they don’t become mushy.
Pan-Fried Fish With Fiery Pico de Gallo Salsa is a great option for vegetarians in particular, featuring a delightful blend of Caribbean appeal with spicy overtones, especially if you’re short on time. The fish is cooked hot and fast, and the salsa can be made ahead of time.
Maybe you’re craving something sweet. In warmer weather, there’s a No-Bake, Keto, Nut-Free Strawberry Cream Pie recipe. Make sure you use organic strawberries and enjoy a treat that’s both sugar free (without using harmful synthetic sweeteners) and guilt free. When autumn approaches, your tastes might turn toward Pumpkin Cider Cake, which highlights fall’s most popular garden veggie in a delicious dessert.
A hearty, grain-free bread that’s wonderful as a snack or the outside layer for sandwiches, you can make a tasty, easy to assemble recipe, Nutty Almond Butter Bread. It has the added benefits of healthy protein, as it calls for almonds instead of the usual carbs from conventional wheat flour, and bakes for just 30 minutes.
While herbs and spices may serve to add zing to your table, sauces can do it, too, and it’s always helpful to have a basic recipe that you can tweak to take it in different directions. Remoulade fits that bill beautifully. You can make a basic, homemade mayonnaise, then fancy it up using finely chopped capers, a sprig of fresh tarragon, which is widely available in stores, and a tiny sour French pickle known as a cornichon.
So there you have it — if it’s a recipe you’re looking for, you can access a truly stellar array of choices that will fulfill every request, whether it’s for tried-and-true basics or something completely different. And when you want to look for the latest information regarding natural health, research Mercola.org first.
Keep reading to learn the seven warning signs of a spiritual narcissist.
It’s not easy to read a spiritual narcissist and they are great allures. And this can be a huge trap if you have never encountered one when looking for people who are spiritually connected.
A report by AssignmentGeek Melbourne shows that the U.S. population amounts to more 326 billion people. Six percent of this population are narcissists and that amounts to more than 19 million people.
Different Types of Narcissist
Narcissism is a name that originated from a Greek myth when a Narcissus a character in the myth looked in the mirror and started falling in love with the image he saw according to the Edugeeksclub.
Psychologists argue that there are seven different types of narcissists namely:
These are people who can manipulate you. They will show affection and emotions so that you can always be there for them. They know how to play the underdog. They will tell you that they are being sought after by the world and that they haven’t done anything wrong.
Once they know they have won your heart, they will ask you to do them a favor and once you turn down their request, you become their enemies. They will put blames on almost everything to get what they want from you.
Sometimes called the know-it-all narcissist, these are those people who think they are intelligent than you. They can use inexistent facts to support their opinion and when you counter their arguments, they get offended.
You cannot use facts to support your opinion like they do because they will become offended when you do that.
Competing narcissist are those people who feel everything is a competition. They will compete in almost anything not only in sports but also in friendships, parenting, etc.
When you succeed and they fail, they think you are the cause of their failure. A study conducted by Ohio State University and the University of Luxembourg in the USA in 2018 showed that people who exhibited narcissist behavior were more likely to commit traffic accidents because they would drive recklessly.
Other types of narcissists include the puppet master, narcissist antagonist, status narcissist, and the royal narcissist.
As the Bible says in 1 John 4:1, “Beloved, don’t trust every spirit, but try the spirits to determine whether they are from God for there are many false prophets in the world”.
Well, the fact is, not everyone who claims to be a Devoted Christian is a REAL Christian. Many are out there for their specific gains, whether it’s money, political influence or fame.
A spiritual narcissist will use the Gospel to enrich themselves while they tear you down. The lack of knowledge to define them can affect both Christians and non-Christians.
Don’t wait until you are trapped by a spiritual narcissist because this article shares seven signs you are dealing with one.
A Spiritual Narcissist is a Self-promoter
They will do all their best to show you that they are superior than you, spiritually. They will self-promote themselves even when it’s not time to. They will talk more about their achievements. They will tell you about their upcoming blog post, mission work or the time they prayed for someone who got saved. According to Proverbs 27:2 we are supposed not to seek our own glory but let our work to show itself. But a spiritual narcissist will make everything possible so you can praise them.
They are Conversation Invaders
A Spiritual Narcissist lives to self-reference. They will invade any conversation even when it’s a private one or they are not supposed to take part in it. They will pretend to do it to help you but they are doing that for their self-interests.
They Tear You Down to Gain Self-Interests
While the Bible says in 1 Thessalonians 5:11, that we should encourage and build one another, a spiritual narcissist will do the opposite. A Spiritual Narcissist is a voice of mockery. They will fail and criticize others and can bring about arguments amongst Christians. They want to be praised by tearing others down.
They Won’t Accept their Mistakes no Matter What Happens
Yes, the Spiritual Narcissist won’t acknowledge their mistakes. Although no one can admit to having made a mistake even when they gave done it, doing that shows a sense of maturity. For the Spiritual Narcissist, this does not happen. Even if you provide undefeatable evidence, they will not admit their actions. For them, it’s all about safeguarding self-image.
They Talk More But Don’t Listen
A true Christian is a good listener. When you listen, you build trust and you show the other party you understand what they are saying. James 1:19 recommends followers of Christ to be quick to hear, slow to speak and slow to anger, but the Spiritual Narcissist is quick to speak and slow to listening. They like to be heard than to listen to others speak.
They are Scripture Twisters
They will use the Bible to memorize only a few verses to justify their behavior. But they ignore any verse that contradicts their behavior. To counter them as a Christian, you must read the Bible and understand it all.
They are Good Confessors of Love But Do Not Show it
As a true Christian, your words must match your actions. The Spiritual Narcissist will tell you that they don’t put grudge on people who rebuke them, but their actions do not prove that.
To the spiritual narcissist, leadership is by force not example
A Spiritual Narcissist is the worst kind of leader you can have. They are controlling and uncompromising.
There you have it. Next time you want to associate yourself with someone, watch out for these signs to know whether you are dealing with a Spiritual Narcissist. And as Brillassignment, an assignment help provider puts it, always trust yourself first before you can trust someone.
The Amazon rainforest in Brazil is being clear cut so rapidly — a rate of three football fields per minute — that it is approaching a “tipping point” from which it will not recover, according to the Guardian.
As trees are lost, researchers said there is a risk that large areas could transition from rainforest to savannah as they lose the ability to make their own rainfall from evaporation and from plants giving off water vapor, according to Newsweek.
A transition on that scale could have significant implications for global warming since the rainforestabsorbs vast amounts of atmospheric carbon. Recent research has shown the potential for massive tree plantings to remove excess carbon from the atmosphere.
“It’s very important to keep repeating these concerns. There are a number of tipping points which are not far away,” said Philip Fearnside, a professor at Brazil’s National Institute of Amazonian Research, as the Guardian reported. “We can’t see exactly where they are, but we know they are very close. It means we have to do things right away. Unfortunately that is not what is happening. There are people denying we even have a problem.”
The alarming rate of deforestation and its acceleration confirms suspicions that new president Jair Bolsonaro has allowed illegal land invasion, logging and burning. Bolsonaro has called his own government’s satellite data lies. The president’s comments followed preliminary satellite data that showed more than 400 square miles of the rainforest had been cleared in the first half of July — an increase of 68 percent from the entire month of July last year, according to the BBC.
Bolsonaro, the far right politician who has said he is fulfilling a mission from God, dismissed concerns expressed by European Union members and called it hypocritical since so many European forests have been wiped out.
“You have to understand that the Amazon is Brazil’s, not yours,” Bolsonaro said, as the Guardianreported. “If all this devastation you accuse us of doing was done in the past the Amazon would have stopped existing, it would be a big desert.”
The DETER-B satellite system that the Brazilian government started to use in 2015 to track deforestation has shown that the record setting July deforestation is on pace to clear enough forest to fit New York City twice by the end of the month.
The DETER satellite data is considered preliminary. Detailed figures are released at the end of the year when data from other satellites and observatories is also collected, according to Newsweek.
“Unfortunately, it is absurd, but it should not catch anyone by surprise. President Jair Bolsonaro and minister Ricardo Salles are dismantling our socio-environmental policies,” said Carlos Rittl, the executive secretary of the Climate Observatory, an NGO formed by a coalition of environmental groups, as the Guardian reported.
After years of conservation, Brazil’s environmental track record has nose-dived in the first seven months of Bolsonaro’s administration. He has given environmental oversight to the agriculture minister, who is the leader of a farming lobby. His foreign minister called climate science a part of a global Marxist plot. The government has invited businesses to register land counter-claims in areas that are protected nature reserves, indigenous territories and areas dedicated to sustainable production by native forest people, according to the Guardian.
All this overheated speculation was par for the course when a high-profile person dies under unusual circumstances –– as Michael Baden, the "celebrity pathologist" hired by Epstein's representatives to independently observe his autopsy, knows from firsthand experience.
Russia’s gold reserves rose to more than $100 billion thanks to rising gold prices and the country’s efforts to boost its bullion holdings. In June alone, Russia added more than 18 tons of the precious metal.
June’s gold purchases brought Russia’s gold reserves to a total of 2,208 tons, according to the latest data released by the Central Bank of Russia (CBR). This meant Russia was sitting on a mountain of gold valued at $100,277.6 million as of July 1, the CBR report shows.
Since the beginning of the year the national holdings of the precious metal have been increased by around 96.4 tons amid Moscow’s push to de-dollarize its foreign exchange reserves. More than 6 tons were added to Russia’s coffers in May, around 16 tons in April, and a further 18 tons in March.