• Never sit for more than 20-30 mins at a time (get up & move for 5 mins).

  • Do NOT sit with slumped posture.

  • 5-10 degrees of separation for lower back with shoulders stabilized on back of chair.

 Modify Computer/Work Station

  • Never look down at your monitor/screen.

  • Position screen at eye level or 5-10 degrees above eye level.

  • Position the keyboard & mouse close to body so elbows can rest on armrests.


  • Never sleep on your stomach.

  • Restorative Sleep = (10pm-2am) Must be Asleep!!

    • Back sleeping: With pillow under knees, arms below shoulders & head back with contour pillow

    • Side sleeping: With pillow between knees (knees/hips level), arms below shoulders & head cradled with one pillow in alignment with spine (No tucked/fetal position)


  • Never eat after 7:30pm.

  • To reverse aging & arthritis: Must have clean blood!

  1. Focus on plant-based diet.

  2. Lots of anti-inflammatory foods.

  3. Drink water (No high fructose corn syrup-sodas, energy drinks).

  4. Limit or eliminate dairy.

  5. Lots of good fats.

  6. Probiotic daily + Vitamin D (especially in winter).


  • Deep breathing will help to oxygenate your brain and body, while helping your body become alkaline.

  • (Beginner) Diaphragmatic Breathing:

    • Breathe in for 7-10 secs, raising your diaphragm

    • Breathe out for 9-12 secs, lowering your diaphragm

    • Minimum of 1-3 mins, goal is to reach 10 mins (try meditating/praying during)

  •  (Advanced) Wim Hof Method:

    • Full inhale deeply, then relax and let it go exhaling - 30x

    • After last exhalation hold your breath

    • Once you feel the urge to breathe, take a deep breath and hold for 10-15 secs

    • That is 1 Round, perform 1-5 rounds