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Level 3: Embracement

Level 3 (Connoisseur): Embracement

The Embracement phase is about adopting the healthy lifestyle in all integrity and from all angels: body, nutrition and spirit.

Obviously it is most demanding as it requires full determination and perseverance, and most rewarding as you grow to understand the “secret” to happiness and joyful living.

This “phase” has been and still is a very special journey for me and my family and we appreciate and cherish every step of the way.

The changes and techniques implemented here become part of how you live.

I will outline here the checklist of things to do, for the reference. Each of those needs time and commitment and some further research  to find techniques that work best for each individual.

I summarize it by dividing it in five main groups

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        •  Well-Being Essentials
        • Advanced Nutrition For Level 3
        • Say No to Toxins
        • Detox & Cleansing
        • Additional Supplements

1. Well-Being Essentials

      • Sunshine. We are the children of the Sun. Light and sun exposure are essentials in our wellbeing.  Vitamin D, produced by our skin during the sun exposure, has been shown to shrink tumors. The best way to obtain the healing benefits of sunlight is somewhat complicated, please read here for some guideline on how to it.
      • Exercise. Regular exercise builds up immunity, speeds up the elimination of toxins and keeps the body oxygenated. Moderate exercise, brisk walking, jumping on trampoline or any other form that you enjoy is important to be done every day or at least four times per week.  Besides exercise, a highly alkaline, raw diet, deep breathing, pure water intake etc. are good for oxygenizing. Read more about some techniques here.
      • Sleep. Good-quality, restful sleep is indispensable. During sleep our bodies rebuild and detoxify. During the deep sleep we connect to our inner being.  It is necessary to stop eating at least two-three hours before sleep.  Sleeping in complete darkness stimulates melatonin, a hormone that promotes restful sleep. You can find around the internet many tips to improve the sleep. Here is dr. Mercola’s take on it: Secrets To A Good Night Sleep.
      • Stress handling. Psychological factor, negative emotions and stress tend to be far more prevalent as disease triggers than all of the other physical ones. 80% percent of all diseases appears to be caused by negative thoughts and emotions.

Consequently, whatever you do you may not skip “Stress Handling”, otherwise the whole program makes no sense. Even if we eat the healthiest food, exercise and avoid all toxins of the world, we can still become sick when we let the stress and clogged mind take control.
This has been my biggest challenge in the past and I am still learning. I have not met many who have been super successful. My suggestion would be to try different things and see what works best.
I found that yoga and meditation work well, but for sure may not work for all. You need to keep trying to find your own working formula and never give up until you find it. Read more about some of the techniques here.

2. Advanced Nutrition in Level 3

Your grocery shopping list should, from now on, become limited to organic vegetables and fruit, free-range, organic, high quality meat, wild caught deep water fish, organic eggs, organic raw diary, whole grain /no wheat/gluten, coconut oil and ghee, olive oil, herbs and spices, apple cider vinegar and some raw chocolate. Ok, a glass of good organic wine is fine.

Special attention should be paid to carefully choose natural, nontoxic cosmetic and skin-care products as well as products for household cleaning, washing etc.

Adding “PowerFoods”

The following “powerfoods” provide multiple health benefits and are very powerful and important in modern disease prevention. This will make a difference when we introduce them as regular eating habit which is what I suggest at this stage of the program.

It is important to know that a number of people is allergic even to some “powerfoods”. It might be considered one of the healthiest foods in the world, but if your body gives you a signal to avoid it, then it is typically best to listen to your body.

Some of these “powerfoods” are

          • Lactic fermented food.
          • Herbs & spices.
          • Soaked seeds and nuts.
          • Sprouted seeds.
          • Avocado.
          • Cruciferous vegetables (and in particular broccoli).
          • Chia seeds.
          • Wild Alaskan salmon.
          • Bone broth.

You can read more info on the why these PowerFoods, what are the health properties, which herb and spices and how best to use them by following the link to the PowerFoods.

3. Say No to Toxins

      • No-No List of Toxins. We live in a toxic world and are surrounded by hormone-disrupting and cancer causing chemicals. The truth is that we can’t fully avoid them, however we need to educate ourselves on the biggest offenders and try our best to avoid them.  Read more about 20 of the most common offenders: 10 Environmental Toxins and 10 Food Additives.
      • No-No Food & Stuff List. In different sections I mention certain foods or things to avoid. Please find a recap of all of the foods to avoid here.
      • Dental Care. Toxic mercury, stainless steel and other metals are still used in dentistry. Learn about natural dental care basics (which toothpaste, mouthwash, which toothbrush, for how long etc.) here.
      • Natural Skin Care. Learn how to use Coconut Oil as Replacement For Beauty and Skin Care Products here.
      • Non-Toxic Cleaning. Ditch your toxic housecleaning products and start using vinegar, baking soda and hydrogen peroxide instead. Learn also about some safer commercial alternatives. More here.

4. Detox & Cleansing.

      • Detoxification is flushing out waste from our bodies. However, as we live in a toxic world, toxins are abnormally accumulated as a consequence of consuming processed foods, inhaling air filled with car exhaust, etc. and our ability to detox is severely impaired.  This is why we need to learn how to induce detox.

Learn about some natural ways and techniques to detox here.

5. Additional Supplements.

      • As part of the Level 2 we have ensured good vitamin intake through the food or introduced the following key supplements in case you can’t supply it sufficiently through the food:  Vitamin D, Vitamin C, Probiotic, Omega 3 and Multivitamin.

Now it is time to extend and have a closer look at Iodine, Chlorella, Vitamin E, Evening Primrose Oil (if you are female), Vitamin B, Magnesium, Calcium and Fiber.

Make your own judgment whether you need supplements or your food is a sufficient source. Please read more about each of them here.

The checklist ends here. To implement the changes and techniques suggested as part of the “Embracement” can last from one month for most dedicated to few months for those who have some additional research to do.

Once you managed to implement a vast majority of the things required and they become interwoven in the way you live, I wish you a –

Warm Welcome to Your New, Longer and Healthier Life.

Breathe In, Love Out


Detoxification is flushing out waste from our bodies. In constant process of self-renewal our cells produce waste and detoxification is a natural process. However, as we live in a toxic world, toxins are abnormally accumulated as a consequence of consuming processed foods, inhaling air filled with car exhaust, etc. and our ability to detox is severely impaired.Detox 810

  • We can naturally induce detox by eating only organic fruits, veggies, and drinking pure, filtered water.
  • Juicing appears to be most effective way to detox, alkalize and cleanse tissues, release the toxic build-up and rejuvenate the body. Moreover, detox and juicing protocols have been used extensively and successfully as natural healing protocol to cure from most of terminal diseases. See Juicing for Thriving in a Toxic World.
  • There are different detox and juicing protocols you can do to purify and rejuvenate the body.   In my Quick Recipes and Juicing sections I will regularly enclose new info and recipes that I find simple and effective.
  • Chlorella, a single-celled micro-algae, is one of the most powerful detoxification “tools” available as a supplement and used to eliminate accumulated toxins, including mercury. Make sure it is a good quality Organic Cell Broken Chlorella.
  • Aloe honey syrup (recipe captured by Father Romano Zago) is a powerful detoxifier and it helps curing the cancer.  It is very easy to make it: Father Zago’s Aloe Treatment for Cancer.
  • For those who have some minor health issues I suggest looking into more radical programs like Dr. Schulze 5- Day Liver Detox or Cleanse & Heal Your Body with Dr. Schulze’s 5-day Bowel Detox
  • Various other practices that help purify the body, expel the toxins and rejuvenate include daily stretching, rebounding on a mini-trampoline to move lymph fluid and increase the count of white blood cells as well as perspiring in a sauna to eliminate toxins through the skin.

A Way to Obstruct the Aging Process

Regular exercise builds up immunity, speeds up the elimination of toxins and rejuvenates  the body.

You’ve probably already come across many approaches to “modern exercising” like spinning, pilates, cardio, and myriad of others.

I don’t think we should obsess about choosing the “perfect” exercise.  Every exercise that you enjoy is a perfect exercise.  However making it a routine is very important especially if you have a sedentary work style and spending hours in front of the computer like I do.

Moderate exercise, brisk walking, jumping on trampoline, dance, yoga or any other form that you enjoy is important to be done every day. 

Besides exercise, a highly alkaline, raw diet, deep breathing, increasing the pure water intake etc. are very good for oxygenizing.

High Intensity Interval Training

A relatively new approach to exercise is called High Intensity Interval Training or Peak 8 (by Dr. Mercola).

In essence, you need to raise your rate up to anaerobic threshold for 20 seconds and then you recover for 90 seconds and repeat 8 times.  Reaching the anaerobic threshold (when it becomes hard to breathe because you miss the oxygen) will cause your human growth hormone (HGH)  to increase.

Human growth hormone production decreases after we reach 30s. Obviously increasing the HGH naturally is a good way to obstruct the aging process 🙂

I find this high-intensity training* very convenient because it lasts only 20 minutes, so you have no excuses for not having the time and you don’t need some fancy equipment – type of exercise is entirely up to you; can simply be alternating fast and slow walking.

I like using elliptical cross-trainer for high-intensity training. It took me ages to compare reviews and choose one, so finally I bought a mid-priced NordicTrack E4.2 which I find smooth and very good quality for the money.

I  also found that wearing a pedometer works really well. In fact, each member of our family owns one, including our 5-year old who almost always wins the competition 🙂 The goal is to reach at least 10K steps a day.   My most active day in the corporate world, rushing from meeting to meeting, to the school, to the office and back would typically result in only about 4K steps.

A mid-priced pedometer (we own Fitbit Zip  or Fitbit One) works really well.

Quick Checklist

    • Make your daily 30+minutes exercise schedule and no matter what stick to it.  The type is less important: brisk walking, jumping on trampoline, elliptical, yoga, swimming, really anything works. Consider doing it together with your partner, children, or family member and making it a habit.
    • If your work style is sedentary, consider 15 minutes reminders to stand up and do a simple exercise.  Some additional interesting ideas and techniques can be found here.

Notes and More Info

*The high intensity training is not suited for everybody.  Make sure you first verify if this training is appropriate for you or seek your health care practitioner’s advice in case of any concerns. More info can be found here Peak 8