Dr. Hunter’s Requirements for Optimal Health
1. Optimal Neurology
An optimally functioning spine is required for optimal neurology and health
- Correct Your Spinal Function. Generally 3-4 chiropractic adjustments per week for 1-4 months,
along with spinal traction and postural exercises.
- Maintain Optimal Spinal Function. Generally 2-4 chiropractic adjustments per month, along
with daily spinal range of motion and postural exercises.
2. Optimal Fitness & Mobility
- Lots of Daily, Low-Intensity Movement. Ensure you accumulate no more than 8 hours of sitting each day. -This includes desk work, driving, watching television, computer use, eating, etc. Get up and move!
- Moderate/High-intensity Workouts 3-4 Days Each Week. Use functional (natural) movements.
- Keep your program fun, balanced, and constantly varied. Include: 1) resistance training; 2) high
intensity/short duration interval training; and 3) moderate intensity/moderate duration aerobic training.
- Be Mobile. Spend time after your workouts to increase the mobility of your spine, hips, shoulders, etc.
- Recover. Take 3-4 days each week to properly recover from your moderate/high intensity workouts.
3. Optimal Sleep
The goal is to sleep 8- 9 ½ hours, and awake feeling refreshed without needing an alarm.
- Go to bed early. Get to bed early enough to allow for 8-9 ½ hours of sleep per night.
- Black out your bedroom. Install black-out curtains, and cover all electronic lights.
- “Lights out” after sundown. Start dimming indoor lights, and reducing usage of computers, television, etc.
4. Optimal Thinking
Read over these 10 points each day.
- Be Present. Spend time each day focussing on the present moment (as opposed to the past or future).
- Be Grateful. Each day, take note of the good things that you have in your life. Write them down.
- Maintain Perspective. Each day, visualize explaining your problems to someone with a critical illness, or
who lives in a war-torn or impoverished country.
- Be Solution-Focused. Focus daily on potential solutions, instead of on your problems themselves.
- Focus on Things You Control. Focus on YOUR actions TODAY. Focus less on the past or on what others do.
- Live in Integrity. Align your daily thoughts & actions with your core values (the qualities of a good person).
- Maintain Healthy Relationships. Make the people around you feel important, appreciated, safe, & loved.
- Forgive. Forgiving does not mean forgetting or condoning. It means letting go and moving on.
- Continuously Learn. Ensure that you are learning something new each week about health and happiness.
- Relax. Spend some time each day doing something that you find fun and/or relaxing.
5. Optimal Nutrition
- Eat Lots of Fibrous Vegetables Daily. Leafy greens, broccoli/cauliflower, peppers, asparagus, celery, etc.
- Eat Sufficient Healthy Protein Daily. A variety of meats, and whole eggs. Naturally-raised is ideal.
- Add Sufficient Healthy Fat Daily. Coconut/Olive oil, ghee, avocado, coconut milk, nuts/seeds & nut butter.
- Eat Some Healthy Carbs Daily. Fruit, sweet potato, yam, squash. Quantity based on your workout regime.
- Drink Sufficient Pure Water Daily. Ensure that pure water is your main beverage throughout the day.
- Supplement Daily. Fish oil, vitamin D3, non-dairy probiotics, and a greens powder or multi-vitamin.
- Eliminate: Sugar; natural & artificial sweeteners; gluten (especially wheat); trans-fat; soy products, MSG; refined vegetable/seed oils; dairy; grains; legumes; fruit juice; dried fruit; and processed food. Start reducing toxin exposure from your personal hygiene products, household cleaners, etc.
- Indulge Occasionally in Your Cravings. 1-2 servings of non-optimal foods on 1-2 days of the week.
Start CHOOSING Optimal Health!
Click HERE to download your copy of Dr. Hunter's 5 Lifestyle Requirements for Optimal Health.
