Example:

 

1. Formulate a long-term vision - "I wish to be fit and healthy, have a ton of energy, and feel in charge of my life"

   • Envision what that looks like, how that would feel, where you would be, and what your life would look like​

   • Are you laughing while outside in the sunshine with your kids, trees rustling in the wind, leaves in fall colors?

2. Set one or two long-term goals in line with your vision

   1. Weigh 190 lbs at around 10% body fat, with muscularity similar to Chris Evans in Captain America​

   2. Psoriasis and gout-free

3. Set two or three realistic short-term goals in line with your vision

   1. Lose 10 lbs of FAT while building or maintaining muscle/toning

   2. Drop one pant or dress size

   3. Anti-inflammatory diet for 90 days to see if that relieves Psoriasis and Gout symptoms

4. Write down one or more tasks that are immediately actionable for each goal and work to achieve them without worrying about all the remaining tasks or challenges that the future may hold.

   1. Develop a workout routine and schedule time throughout the week for exercise​

   2. Purge fridge and pantry of all foods and beverages not in compliance with EYH

   3. Go shopping for foods compliant with EYH

   4. Start tapering carbs so I can go full EYH in 30 days

5. Reassess weekly, adding new goals as you achieve old ones​ and reinforcing your vision​​.​

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nutrition and sleep

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From a fitness standpoint, any reasonable program involving thoughtful and consistent strategies designed to make dietary improvements and get you moving will inevitably lead to some level of success.  That's the honest truth.  Unless you're doing some off-the-wall nutrition program where you do not take in enough essential nutrients, or the amount of calories you are taking in does not match with your goals, you will make progress.  Unless you are severely over or under training, or performing exercises that exacerbate one or more conditions, you will make progress. 

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But appearing fit and looking good in a bathing suit does not equate to being healthy.  Neither does it ensure you are vibrant and energetic, mentally focused, and free from any medical conditions that may be impacted by nutrition or activity levels.

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Most fitness and weight loss programs are deprivation-based and promote excessive exercise.  Because of this, these programs often result in unfavorable body composition changes after "taking a break" or "falling off the wagon" for a period of time.  The recommendations provided within these programs often do not align with our natural bodily mechanisms and processes, resulting in a conflicted struggle between body and mind.  That is why they call it "going on a diet" vs. simply consuming what our bodies are designed to eat and drink.  By consuming only foods and beverages our bodies were designed to consume, our bodies take care of themselves. No struggle.  No deprivation.

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The Eat Your Hunger nutrition plan is anti-inflammatory in nature.  It is based on the consumption of foods that are least problematic for human beings, the most natural food sources our bodies are designed to consume. 

 

The guidelines are simple.  You won't need much fridge or pantry space. 

 

Are you ready?

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1. Eat unprocessed meat.

2. Drink water (coffee and tea without any sugar or creamer are optional, though they may be problematic for some people).

3. Supplement with salt and butter. 

 

That's it. Avoid plant foods for 90 days, including vegetables, fruits, beans, oils, seeds, and grains.  Make sure you enjoy a significant amount of animal fat or butter, as fat will be your primary energy source. 

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You really don't need anything else.  I'm not going to go into the weeds on this, as there is a ton of research out there.  I don't recommend getting too deep into the science behind the recent movement towards carnivorism, as it's easy to get lost in the weeds and wrapped around the axle. Let's keep it simple for now and trust the process.  The fact is that it works, and the only way you will find that out is to give it a try.  Once you have followed this program for 90 days, you may wish to experiment by adding back a few select dairy and plant-based foods to see if they are problematic for you.  But for now, put that out of your mind and focus.  

 

Here is my nickel-rundown on why this is the healthiest diet on the planet:

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• Human beings evolved on meat. It's why we are what we are today. For millions of years, we were hunters who gathered when game was scarce.

• Since the introduction of agriculture, our brains and bodies have begun to shrink, and illness and disease have magnified exponentially.

• All plants have protective mechanisms and toxins which are harmful in varying degrees to human beings, contributing to many modern day conditions and diseases.

• Meat has everything your body needs.

  • You don't need fiber - it's likely contributing significantly to your digestive issues. 

  • You don't need carbohydrates - your body makes what it needs.  Think of carbohydrates as a stimulant drug.  That's how the body responds to carbohydrates, especially refined carbohydrates and sugars. 

  • Nutritional guidance based on the food pyramid is nothing but a marketing ploy funded by big business.

• By eliminating plant-based foods, you can eat until you are full. Meat is extremely satiating.​  You will find that one or two meals per day is all you need.

• Since you are eating a reduced volume of a specific type of food, you are saving time shopping, cooking, cleaning, and (dare I say it?) visiting the restroom. 

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Note that transitioning away from a carbohydrate-heavy diet is likely to result in a period of adaptation.  During this period, you can expect a number of symptoms while your body adapts to burning fat as its primary fuel source.  Symptoms like headache, lightheadedness, lethargy, and gastrointestinal distress are common.  To minimize symptoms, a gradual transition is recommended.  Spend 2-4 weeks slowly tapering down on plant-based foods and especially carbohydrates.  Once you are adapted to less than 30 grams of carbohydrates per day, transition fully into the EYH nutrition plan.

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As far as sleep is concerned - get enough (at least 8 hours on average per night).  Sleep recommendations vary widely based on age, gender, and various other factors.  My recommendation is to get as much as you have time for, and wake up when well rested.  Obviously you may have to make some decisions for this approach to work, such as going to bed earlier.  Most of us have to get up by a certain time to get the kids off to school, or go to school, or go to work, or go to the gym before work.

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exercise and movement

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How active are you? If you are on your feet all day, are a construction worker, and play sports on the weekend, you may be all set.  If you are a modern desk jockey like many of us, working long hours in front of a computer screen with little activity in your life outside of work, we need to get you moving.

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For the modern desk warrior, we recommend a simple, full-body workout three times a week.  A little movement up front to warm up, then a 20-30 min weight-lifting routine based on full-body, compound movements like squat, bench, chinups, lunges, and overhead press.  Complete 3-5 sets of 2-3 exercises in the 5-10 rep range targeting each different muscle group in a given workout.  Rest 2-3 minutes between exercises.  If doing three sets for a given exercise, do 10 reps per set.  If doing five sets for a given exercise, do 5 reps per set.

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Alternative options include taking a martial arts, exercise, or dance class for one or two days in place of your weight routine. One day of weight-lifting per week is highly recommended.

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The trick here is to do just enough to strengthen and develop your muscles, bones, ligaments, and tendons for health, functionality, and aesthetic purposes, depending on your goals. Less is truly more here, as too much exercise is counterproductive.  One of the main goals of the EYH system is to reduce inflammation in your body through diet, exercise, and routine.  Exercise temporarily increases inflammation in the body.  You want just enough to keep the ball rolling towards your goals.  Feel free to walk, swim, hike, or do other low-impact activities as much as you like as long as the intensity level is minimal and you are enjoying the activity without depleting your energy stores.

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The main thing is to get moving, lift a few heavy things with some regularity, get in a little cardio here and there, and don't overdo it.  If you want to weight train five days a week, fine.  Just don't work out the same muscle group two days in a row, and do shorter workouts with fewer sets and reps each day.  You need to learn to listen to your body and back off when necessary.

 

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Routine and schedule management

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The challenge for most people is putting everything together into a cohesive whole that simplifies your life and clarifies your goals while helping you make consistent progress toward them.  So while it may seem strange to some, I suggest a fourth pillar: routine and schedule management.

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The key is to create a schedule and set of routines that support the three other pillars.  The daily schedule is a map of your day and helps you make sure you hit all stops relevant to achieving your goals.  Routines are a subset of activities executed in an ordered, almost ritualistic manner that are performed in the same (or highly similar) way every time.  Routines are critical to pattern forming and habit building, the foundational elements to help you achieve your goals.  The only way to get better at something is to practice.  That's where routines come in handy.  EYH is an approach to self-transformation and actualization that helps to remove noise and focus on the things that matter to you most.  Its magic is in its simplicity and hands-on approach.  Practice, practice, practice.

 

The methods and approach here are not new by any means.  Don't get caught up in comparing elements of this program with other programs, books, theories, etc.  Nothing is new.  The ideas for this program have come from years of research and experimentation based on ancient and modern approaches to health, fitness, productivity, happiness, and success,  Don't get caught up in the information game.  If any aspect of this program appeals to you, take a chance and give it a try.  Assuming you give it your all, you won't regret it.

 

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need help getting going? want more?

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The outline provided above details the "what" and "why" of the program.  If you are interested in the "how" of the program, including a detailed, step-by-step, phased approach, please check out our courses. Training is tiered, reinforcing and deepening your EYH skills and experience within each pillar as you make your way up the mountain.