Sam Fury - Survival Fitness

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This section contains a complete body and mind health routine in four parts.

Do all four parts every day for optimal health.

1. . What you put into your body mattersa lot
2. . Two extremely efficient exercises to keep your whole body strong, including the awesome SFP Super-burpee.
3. . Stretch your whole body using this specially designed 15-minute yoga routine.
4. . A quick Yoga Nidra session as a form of daily meditation.

The nutrition guidelines provided here should be observed at all times. If you do the other three things back to back, they will take you less than 45 minutes. They can also be easily split up throughout the day to suit your schedule.

Be diligent in doing the above, and in under 45 minutes a day, you will be healthier in body and mind than the majority of people on the planet!

NUTRITION

These Survival Fitness Plan nutrition guidelines are easy to remember to stick with.

There are five major guidelines:

1. Fast for 16 hours a day.
2. Eat gut-healthy food.
3. Eat a plant-based, whole-foods diet.
4. Minimize refined sugar.
5. Minimize drug use.

This is intermittent fasting. There are several ways to do it, but I find this one way the best because it becomes part of your daily routine. It keeps things simple.

The stretch of time you choose depends on your lifestyle; all that matters is that it is 16 hours long. I like to fast between 8:00 p.m. and 12:00 p.m. the following day. All Im doing is skipping breakfast.

During the fasting period, you can drink water, herbal tea, or black coffee. If you get hungry, try having a tablespoon of apple cider vinegar in a glass of water. A tablespoon of coconut oil is also good. You should consume these two things every day anyway. Both are good for your health.

Intermittent fasting has some great benefits. For example, it:

• Boosts the immune system
• Facilitates fat loss
• Improves longevity
• Lowers the risk of diabetes
• Helps you sleep better
• Slows aging
• Helps you think clearer

A healthy gut means a healthy mind and body. This is a scientific fact!

There are many food that are good for your guts. Kefir is one of the best, but if thats not your thing, then any fermented foods are good too. Apple cider vinegar, sauerkraut, kimchi, tempeh, miso, and pickles are all good examples.

You should also eat foods that are high in fiber, such as whole grains, beans, legumes, and whole fruits and veggies. Aim to get a good dose of high-fiber and fermented foods every day.

What are whole foods? Here is a definition straight from Wikipedia:

Whole foods are plant foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Examples of whole foods include whole grains, tubers, legumes, fruits, vegetables.

https://en.wikipedia.org/wiki/Whole_food

As a bonus, eating a whole-foods diet will cut your food billby quite a lot, in some cases.

Anything made with white flour is not a whole food. This includes bread, cereals, crackers, granola bars, pasta, etc. You can still eat these things, but choose the non-white whole grain version instead. The same goes for white rice. Eat wild or brown rice instead. Normal potatoes are okay, but sweet potatoes are way better.

Heres a list of no white-flour foods:

https://www.livestrong.com/article/336585-list-of-no-white-flour-foods

Refined sugar is poison, and is in many things. Here are some examples. The less of these things you eat, the healthier youll be.

Processed food. Almost everything processed will have refined sugar in it. This covers most things that are not in the fresh-food section of the supermarket. The easiest way to know is by looking at the ingredients label.

Deep-fried foods. Most things that are deep-fried will also have refined sugar. Even if they dont, nothing deep-fried is good for you anyway.

Drinks. Drinks other than water and fresh herbal tea usually have quite a bit of sugar in them. Soft drinks are the worst. Clean water is the best drink you can have. Making it your main drink will flush your body of toxins. Aim to drink at least one liter every day. Herbal teas, either cold- or hot-brewed, are a good way to add a bit of flavor, as well as to get some extra benefits (such as aiding digestion and boosting your immunity).

Every morning when you wake, rinse your mouth out and then drink a couple of cups of water. It will assist rehydration from the night and stimulate your digestive system.

This includes alcohol, cigarettes, pharmaceuticals you dont need, and illicit drugs.

Of course, some drugs are worse than others. Smoking cigarettes, for example, is crazy. Drinking a little alcohol once in a while, not so bad.

Fruits. Fruits are great, but due to the large amount of fructose in them, consuming too many is bad for your teeth. Limit yourself to three servings a day.