R + R Health

The following is a relatively comprehensive list of everything the Rowley family is doing and has been recommending to 2020 Clients over the years, to optimize health. By no means are we experts or doctors. We are just crazy passionate about improving our health to live the most optimal life possible - Then sharing what we learn with everyone who will listen. We're not complete puritans, as we like to 'live our lives', however we try to manage any negative repercussions as much as possible. If you have questions or are interested in private coaching, please feel to reach out to me at jon@2020fit.com

One more NOTE: The objective of sharing this is to help those who are new to the Community to get up to speed. It took us a long time to figure out a lot of this stuff (and we're still learning) and we do NOT want it to take that long for you. Think of this as an accelerator for your health!

Nutrition - Priority Number 1 - Podcast on Nutrition

#1 - Eat real food, minimize sugars, grains & anything out of a package
Intermittent fasting / Fasting in general
Dr. Dom D'Agostino
Dr. Jason Fung (the book is "The Complete Guide to Fasting")
Dr. Rhonda Patrick
GMO / Organic guidelines
- Clean 15 https://www.ewg.org/foodnews/clean-fifteen.php
  - You can get these non-organic and they won’t ‘kill you’. We still recommend organic when/if possible.
- Dirty Dozen https://www.ewg.org/foodnews/dirty-dozen.php
  - Non - GMO vs Organic - definition
Our favorite grocery stores
- Whole Foods (if money were no object), Natural Grocers, Costco, Sprouts.
Dairy thoughts: Most people have a sensitivity. Try removing it and then adding it back after a couple of weeks. If you are going to eat dairy or feed to your children, eat grass-fed whole fat
Here is the Insta Pot we use that kills a lot of the lectins found in beans and rice which we like to eat :)
Sardines - We like Wild Planet
Beef sticks - Any type that comes from grass-fed animals. We like Paleo Valley
Macadamia nuts - LOVE Royal Hawaiian but they're crazy expensive
How we cheat when fasting or when we need to detox (video on my hacks)
Ketones - I like Ketone IQ when I'm doing more fasting to help me get over the blood sugar hump
Bulletproof Coffee if you're a coffee person
Electrolytes
MCT
Bone Broth - Any brand that is pasture-raised or grass-fed
Activated charcoal
Gut food - Sauerkraut, kombucha, kimchi. Anything that is fermented that does NOT contain vinegar. Start off slow.
The three supplements everyone should be taking - Omega 3 (fish oil). Creatine, & Vitamin D (Unless you are getting 2+ hours of direct sunlight every day)

General Health Notes - You Can Implement Now

Alcohol - Drink on an empty stomach and ensure that you go to bed sober. Or just drink less. Or quit all together. You'll feel the difference.
Turn your home WiFi off at night when sleeping - reduces EMF load - This Electrical Timer will do it automatically for you.
Do not sleep with your phone right next to you. If you can turn on Airplane Mode at (note you will not receive calls). Even better turn WiFi off too. Further - if you have a TV in your room, remove it like yesterday.
When traveling, bring a little electrical tape and cover any artificial lights in your hotel room
Consume caffeine as early in the day as possible. Caffeine has a long half-life (up to 8 hours) and you want as much as possible to wear off before sleep. Most people consume WAY too much of it.
Finish all meals within 2 hours of bed. If intermittent fasting, skipping dinner is the best (but hardest).
Get barefoot in the grass or sand after a flight, especially when you change time zones. This helps 'ground' you. Sounds hippie but you can do some research at www.earthing.com

Things you can buy that will help improve your sleep - Podcast on Recovery

Way to curb the toxicity of blue light: Light bulbs we use for the lamps in our bedrooms & our kid's bedrooms. Utilize iPhone Night shift setting (set time for when the sun sets - you will need to change the time based on the seasons), the F.lux app on your computer does the same thing (removes blue light)
Blue blocking glasses. TrueDark for nighttime (once the sun sets) and Felix Greys for the office/daytime blue light.
Sleep Mask or blackout curtains (shop your favorite home decor location)
Mouth Tape - 3M Micropore tape
ChiliPAD (for hot sleepers). It's an investment but will save you money on AC costs in the summer.
This is the Weighted blanket we have from Amazon - it fits a King bed pretty well

Bio-Hacking - Podcast on Bio-Hacking

Getting sunshine - first thing in the morning to set your circadian rhythm
Ice baths / Showers - boosts testosterone + improves circulatory function. Wim Hof is the ultimate resource
Infrared Sauna (or just regular sauna). We use a Sunlighten Sauna at home
Barrel sauna for some extreme heat exposure practice (at the gym)
Red Light from Joovv - Enhances mitochondrial function. We each have these at our desks
Gut microbiome testing through Viome
questdirect.com - you can order your own tests or go through your doc. Be specific about wanting a ‘full’ panel
Earthing when traveling AND while at home to improve circadian rhythm
Vitamin C & Glutathione/Vitamin B infusions - Search for a functional medicine doctor in your area
Forest Bathing - Vitamin D production is key to serotonin production and almost every other biological function in your body.