The Revival Health Platform
The Revival Health Platform consists of three Foundational Principles that have been translated into four Pillars of Recommendations that adapt our modern routine to provide our body with the conditions it requires to naturally thrive.
Pillars of Recommendations
1. Fix Your Fuel
Fixing Your Fuel is about providing your body with the types of food it was designed to run on - primarily by eliminating the Deceitful Three and getting back to eating almost exclusively Real Foods.
Mission Critical: Eliminate the Deceitful 3 from your diet, which refers to refined grains, added sugars and processed seed oils.
These are energy-rich, nutrient-poor ingredients that generate metabolic abnormalities within the body, contributing to a wide range of chronic diseases.
Taking It to the Next Level includes:
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Eating only real food (minimally processed plants & animals)
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Eliminating ultra-processed foods
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Screening for potential sources of allergies
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Using optimal cooking methods (e.g. slow-cooking, no frying)
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Addressing any nutrient deficiencies (e.g. supplements)
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Bullet-proofing your source of foods (e.g. organic)
2. Tame Your Hunger
Taming your Hunger is about changing your eating pattern to match the natural circadian rhythm of your body. It involves getting off our high-frequency eating schedule anchored on 3-meals-a-day plus snacking.
Mission Critical: Practice 14-hour Fasting, which entails consuming 90-95% percent of your calories in (at most) a 10-hour window each day.
A shorter "feeding window" improves metabolic health, helps control your hunger and allows your body to switch over to rest & recovery activities during the fasting periods.
Taking It to the Next Level includes:
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Eliminating conditioned hunger (eating on the clock)
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Extending the duration of your fasting windows
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Experimenting with multi-day therapeutic fasting
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Achieving metabolic flexibility to more easily burn fat
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Explore and manage emotional eating
3. Start Moving Again
Starting to Move Again is about reintroducing physical activity and corporal movement back into your daily and weekly routine. While exercising is critical, the key is finding ways to use your body throughout the day.
Mission Critical: (1) Do moderate-intensity exercise 5-6x per week, and (2) modulate & break up sedentary stretches.
From an evolutionary perspective, moving our bodies has always been necessary to survive. As such, we depend on regular low-intensity physical activity and frequent movement to function properly and remain healthy.
Taking It to the Next Level includes:
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Creating a daily 10-minute stretching & mobility routine
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Doing strength training 2-3 times a week
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Selectively introducing high-intensity aerobic activities
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Reintroducing walking as a regular means of transport
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Committing to a challenge, such as a week-long bike tour
4. Mind Your Mind
Minding Your Mind is about providing your mind (and your body) with sufficient time for rest & recovery as well as proactively managing chronic stress and mental health.
Mission Critical: (1) Prioritize sleep, striving for 7-8 hours of quality rest each night, and (2) practice gadget-free blocks to start and finish the day.
Sleep impacts all aspects of our health, but is first-and-foremost required by our brains for both cognitive and emotional health.
Our hectic modern routine, complex social structures and novel technologies combine to constantly activate our stress-response and immune systems, deteriorating our health in the process.
Taking It to the Next Level includes:
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Optimizing sources of daily stress
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Cultivating your pack (strong, healthy social connections)
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Practicing meditation & mindfulness techniques
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Getting back into nature
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Aligning your routine to the body's natural circadian cycle
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Effectively breathing