How to Improve Your Health [5 basic steps + bonus]

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By: Alirio Zavarce

How to Improve Your Health

Looking to get healthier now but don’t know what to do or where to start? This post provides you with easy-to-follow guidelines on how you can improve your health starting today!

This approach has helped me after years of study and learning from many health specialists.

This page contains affiliate links, meaning that we receive a commission if you decide to make a purchase through our links; however, this is at no additional cost to you. Thank you in advance if you use our links!

Health is not the absence of disease. It’s actually everything working in harmony.

Good health is the state of a living organism in which its parts are sound, well organized, and all the organs perform their natural functions without pain of disease.

You can achieve that!

To improve your health, you need to:

  • Provide your body what it has been deprived from and it needs. Start nourishing your body. Eat right!
  • Eliminate or reduce stress levels as much as possible. Stress comes from work, loses, relationships, finances, injuries, surgeries, infections, believes, negative thoughts, etc.
  • Stop eating what’s hurting you by creating a deficiency and toxicity.

In this post, I’m going to give you 5 steps and a bonus tip that will help you improve your health dramatically. Read on!

  1. Get More of the Four FREE Nutrients
  2. Improve Your Digestion and Elimination
  3. Eat Enough Protein, Good Fats, and Green Veggies
  4. Eat Right for Your Blood Type
  5. Take the Basic Supplement Program
  6. BONUS Tip

1. Get More of the Four Free Nutrients

Yes! They’re FREE! And without these, nothing else will work!

The four (4) free nutrients are:

  • Pure water
  • Sleep
  • Oxygen
  • Relaxation

Although self explanatory, let’s go over why these four free nutrients are key to improve your overall health.

Drink More Pure Water

Just drink more water! It’s easy! lol

But why? Why is drinking water so important for your health?

Well, water helps your skin look younger – without it, your skin begins to wrinkle and withers prematurely.

Dehydration slows down enzymatic reactions that result in tiredness and fatigue.

Guess what? When dehydrated, your body will restrict airways as a way to conserve water. At the same time, your body will increase the rate of histamines and that reminds me of asthma and allergies.

When the body is fully hydrated, the blood is about 92% water. In a state of dehydration, the blood becomes thicker resulting in higher blood pressure.

In addition, the body will produce more cholesterol to prevent water loss from the cells.

Water helps your body to eliminate toxins. When dehydrated, your body accumulates toxins and acid waste, which help bacteria to thrive.

Water helps move waste through the large intestine faster, which helps prevent constipation.

All joints’ cartilage padding is composed of mainly water. Without water, cartilage is weakened, and joint repair slows down.

Many times, you think you’re hungry when in reality you’re thirsty!

Hungry vs Thirsty


Government controlled city water allows metals and additives like chlorine and fluoride. Fluoridation is actually prohibited in many western countries as toxic and unsafe.

For your tap water at home, install a double osmosis or ozone water purifier.

Reverse Osmosis Water Filtration System

The more protein you eat, the less water you hold. So, if you are a protein eater, you will need to drink more water than those who eat more carbohydrates.

Carbohydrates hold water in your body. Edema is often a sign that you have eaten more carbohydrates than what your body needs.

Edema Legs

A mere 2% drop in your body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printer page.

Again…DRINK MORE WATER! Sip it throughout the day.

I personally have a whole house water system and an additional tap water filter. I have water on my desk all day.

The best time to drink water is BETWEEN meals and NOT while you eat.

Why? (This is very important for better health)

Because when you drink water during a meal, you will dilute your stomach acid. You need a strong acid in your belly to break down proteins and digest minerals!

If you drink water between meals, you won’t be thirsty at meal time and you won’t need to drink as much water while you eat.

Man Drinking Water at Work

When I’m out and about, I drink Fiji water because of its mineral content and resulting alkaline pH.

Get Some Good Sleep

Get Some Sleep

The human growth hormone, an important anti-aging and immune enhancing factor, is released during REM sleep.

You are a diurnal creature. You need to sleep at night to repair and recover.

When you are sleep deprived, your insulin production and response are significantly affected.

How’s that?

Researchers have found that men’s blood sugar levels took 40% longer to drop after a high-carbohydrate meal compared to those in a sleep-recovery period.

In other words, when you don’t sleep well, your ability to secrete and respond to insulin is severely affected to the point that you even show signs of pre-diabetes.

Insulin is produced by your pancreas to signal your body cells that there’s sugar in the blood.

Your cells listen to insulin and respond by letting sugar in.

When you are sleep deprived, these two processes become impaired.

Not good!

Sleep Deprivation Effects

Sleep deprivation also raises your blood concentrations of cortisol, the stress hormone.

After a sleep recovery period, guess what? Blood sugar and hormone concentrations come down to normal.

So sleeping will improve your health by allowing your body to properly repair and helping your insulin and cortisol levels stay within normal ranges.

Breath for More Oxygen

Breath for More Oxygen

We are shallow breathers.

Practice regular exercises or deep breathing to oxygenate cells.

Pathogens cannot thrive in an oxygenated environment.

Breathing releases toxins. Carbon dioxide is a natural waste of your body’s metabolism that’s passed through from your bloodstream into your lungs for final release when you exhale. Deep breathing improves the quality of your blood.

When you’re tense, angry, scared, or stressed your body constricts, muscles tighten, and your breathing becomes shallow.

Shallow breathing doesn’t allow you to oxygenate your body properly.

Breathe slow, deeply, and purposely into places that are tight. As you relax, you may find that breathing brings clarity and insights to you.

When you breathe deep, the movements of the diaphragm massage the stomach, small intestine, liver, pancreas, and even your heart.

Human Diaphragm

Good breathing over sustained periods of time encourages you to adopt a good posture. A poor posture results in poor breathing.

Deep breathing means more oxygen that’s brought into contact with blood sent to the lungs by your heart. As a result, your heart doesn’t have to work as hard to deliver oxygen to the tissues.

Deep breathing also leads to a greater pressure differential in the lungs, which helps to an increase in circulation, thus somewhat resting the heart.

Breathing improves cellular regeneration.

More oxygen increases pleasure-inducing neurochemicals in the brain to elevate mood and combat physical plain.

Well, I hope I convinced you to practice deep breathing since your body loves it!

Deep breathing is definitely a Better Health 101 that you all need to be aware of.

Now let’s move on to something more fun.

Make Time to Relax and Have Fun


Out of the four free nutrients, relaxing and having fun if probably my favorite!

Massage and facials are great!

Watch comedy movies.


Spend your time around fun people.

Fun People

Sit down and enjoy the landscape at the park.

Breath deep!

Practice relaxing activities like meditation and yoga.

You can tell your body to produce a whole variety of chemicals by just visualizing and meditating! You can tell your body to fix itself!

Yes, it is a real thing.

Meditation is awesome for good health.

Practice Daily Meditation

In the following 1-minute video, Rhonda Patrick, PhD, talks about and shows scientific studies on the positive effects of meditation on genes. Check it out.

YouTube video

I can personally recommend Dr. Joe Dispenza‘s meditations.

Let’s take a look now at digestion and elimination.

2. Improve Your Digestion and Elimination

At part of this journey of improving your health, you should understand that you are what you eat, digest, absorb, and DON’T ELIMINATE!

Let’s look at what this means in more detail.

Digestion is the process in which gastric juices and enzymes break down foods into basic nutrients such as vitamins, minerals, enzymes, amino acids, and trace and organic elements. 

In your digestive tract, these nutrients are absorbed into the blood.

Check out this infographic from that illustrates the digestive process.

What Happens to the Food You Eat?

Efficient digestion and assimilation depend on:

  • Good chewing, which depends on healthy gums and teeth 
  • Proper production of stomach acid (hydrochloric acid or HCl) and pepsin levels 
  • Quality secretion of quality digestive enzymes by the pancreas
  • A healthy liver and gallbladder function
  • Proper balance of intestinal flora (acidophilus)
  • Good peristaltic movement in the intestinal tract (this is your intestine’s contractions to help move digested food through it)
  • The lack of intestinal inflammation caused by grains and sugars!
  • The lack of undigested food sticking to the intestinal wall, putrefying and fermenting causing gas and other problems

Your bowel should eliminate waste material a few times a day. 

Yes, more than once. 

What happens if you only go once a day? Or even less frequent? 

While your waste products sit waiting for the next time, they can be reabsorbed into the blood stream causing “auto-intoxication” of the body.

Congested Bowel

The toxins that you’re about to eliminate get re-absorbed into the blood and sent back to the liver.

This is an unnecessary event that puts extra burden on your liver and that could be prevented by good eating habits.

Good eating habits comes from good education on what to eat, and that’s what this website is about.

A healthy body needs fiber to get those bowels moving.

You need to eat vegetables.

You need to drink more water.

Now that you’re on your way to a healthier you, let’s see what else you can eat to create health.

3. Eat More Protein, Good Fats, and Green Veggies

Your DNA codes for proteins, as known as chains of amino acids!

About 70% your brain is made of fat.

Vegetables provide you with vitamins, minerals, phytonutrients, and fiber…darn they’re so good for you!

Let me elaborate a little bit more on how protein, fats, and vegetables can make you healthier.

Why is Protein So Important for Your Health?

Protein Source

Protein is the only food that your body can use to make muscle, skin, hair, nails, internal organs, hormones, enzymes, red blood cells, and others.

Proteins are the building blocks that grow and provide raw material to repair your body. 

Your body will require more protein to recover and heal from an injury, surgery, or illness.

Injured Athlete

Protein is the only food source of nitrogen, an element essential to all plant and animal life.

Your immune system’s antibodies are made of protein.

Pregnant and breast-feeding women need adequate protein for the fetus and production of breast milk after delivery.

Remember that proteins are made up of chains of amino acids.

Each protein has a unique amount of amino acids arranged in a unique order.

There are 22 amino acids, 9 of which your body can’t make and therefore are considered essential.

Your diet must provide those essential amino acids, or something in your body will break. Those amino acids are needed for good health.

Your DNA puts together chains of amino acids (proteins).

Check out the infographic below taken from This graphic shows the chemical structure of the DNA and how your DNA codes for proteins.

Chemical Structure of DNA
DNA to Protein Formation

You may have heard of the term “complete proteins,” right?

Let me explain. 

Complete proteins contain all the essential amino acids that help build muscle and body tissue. Most of them come from animal sources such as chicken and fish and plant sources like soybeans. 

Incomplete proteins do not provide all the essential amino acids; they provide a varied but limited array of amino acids. They’re normally found in grains, seeds, nuts, beans, and vegetables. 

You can, however, compensate for the lack of essential amino acids in one food by combining it with another food that provides the remaining essential amino acids.

For instance, many cereals are low in an amino acid called lysine but high in the amino acids methionine and cystine.

Lima beans, soybeans, and kidney beans are high in lysine but low in methionine and cystine.

These are examples of good combinations:

  • Rice and beans 
  • Cereal and milk 
  • Beans and corn 
  • Bread and cheese

My favorite combination is rice and beans! This is how health tastes so good!

Complete Protein: rice and beans

One thing you should know is that you don’t need to consume a combination of incomplete proteins in one sitting.

As long as you eat them over the period of a day, you’re good. The necessary building of muscle and body tissue will still occur.

Use the following chart as a reference for complete proteins:

Eggs6g/medium size
Raw Milk (goat/sheep)8g/cup
Soy Beans19g/quarter cup
Quinoa8g/cup cooked
Chia Seed4g/oz

And the following chart lists incomplete proteins:

Beans12-15g/cup cooked
Barley7g/cup cooked
Spelt/Kamut10-11g/cup cooked
Bulgar8g/cup cooked
Amaranth9g/cup cooked
Brown Rice4g/cup cooked
Oats7g/cup cooked

Choose proteins compatible with your blood type. More on this below on Step 4.

Dr. Andrew Weil recommends consuming between 80 to 120 grams of protein a day to prevent your body from eating itself by breaking down muscle mass.

Dr. Eric Berg recommends between 3 to 6 ounces of protein per meal.

If a 3-ounce piece of chicken, which is about the size of a deck of cards, contains about 7 grams of protein per ounce, you end up eating about 63 grams of protein in one sitting.

A deck of cards equals to about an ounce of animal protein
A deck of cards equals to about an ounce of animal protein

The best way to consume protein is in its whole form with fat! In nature, protein and fat come together.

For a healthy body, I personally try to consume about 80 grams a day.

Although natural sources are best, you could add a fat-protein snack between meals such as cheese. Cheese gives you protein AND fat at the same time.

No fat-free food! Fat is good.

Let’s see how in the next section.

Eat More Good Fats

Good Fat Sources

This fat-phobia has brainwashed people that fat is not good for you.

Guess what? Fat is very important for good health!!!

Muscle and good fats are the only things that can burn stored fat.

Good fats are fish oil, flax seed oil, olive oil, nut oils, and others.

Fats provide some fat-soluble vitamins like A, D, E, and K as these vitamins can be stored in your fat cells.

Vitamin A that is 100% absorbable comes from animal products such as eggs, butter, fish oils, liver, and others.

Eat between 20 to 40 grams of fat per meal.

You’ll need to experiment to adjust to the right amount by eating enough fat so you stay satiated between meals avoid bloating from eating too much.

When you eat enough fat you prevent cravings between meals that drive you snack on the wrong foods!

You should also know that there is no evidence of the link between dietary cholesterol (the cholesterol you eat) and your levels of cholesterol in your blood.

Cholesterol is not a nutrient of concern for overconsumption.” Even the US government acknowledged this.

Cholesterol is not your enemy. Cholesterol is your friend.

Eat the egg yolk without fear. The cholesterol in it is a nutrient that’s actually doing good to you.

Every day, your body makes about 3000 milligrams of cholesterol for its own use. That’s how important it is.

That’s about the same amount of cholesterol found in 14 eggs, a pound of butter, or 300 bacon strips.

Soft-boiled Egg - Good Source of Cholesterol
Soft-boiled Egg – Good Source of Cholesterol

Eat your spoonful of great tasting sour cream on top of your bowl of chili!

And add those two extra tablespoons of olive oil on your salad! 

And your heavy cream, coconut oil, and butter or egg yolk blended in your morning coffee!

And in case I wasn’t emphatic enough, there’s no connection between dietary intake of fat and cardiovascular disease.

Don’t be afraid of eating fat! Your healthy self needs it!

Eat Green Vegetables

Green Vegetables

Eat veggies in their whole form and preferably cooked to release all nutrients.

When vegetables are steamed, you soften their cells membranes making it easier for your body to release nutrients.

Steamed Veggies - Easy to Digest
Steamed Veggies – Easy to Digest

Green vegetables are loaded with vitamins and minerals that your body needs to be healthy.

Out of all these minerals, potassium is the most difficult to obtain because your body requires a good amount.

For reference, your body needs about 4,700 mg of potassium every day!

  • A banana provides about 300 mg of potassium so you’d need about 15 bananas a day…kind of a lot!
  • A cup of vegetables provides about 500 mg. of potassium so your daily intake of vegetables would be about 9 cups a day.
  • An avocado provides about 800 mg of potassium so you’d need to eat about 5 avocados a day.
  • Beet tops provide around 1200 mg. of potassium so 4 beet tops would satisfy your daily requirement.

The best way to obtain your potassium is by increasing your daily intake of green vegetables to 7 to 10 cups since not only you get potassium but also a wide range of vitamins and minerals.

One cup of veggies equals to approximately to one ounce (1 cup = 1 oz).

So, this 5 oz container of Wegman’s Organic Kale would be equivalent to 5 cups of green vegetables.

You should eat about 2 containers a day!

Green vegetables like spinach, cabbage, kale, and arugula are also loaded with antioxidants that fight oxidation in the form of free radicals (oxidative stress).

In this video, Rhonda Patrick, PhD explains the role of antioxidants. It’s a little technical but still an awesome video.

Focus on the overall message about the importance of antioxidants. Check it out!

YouTube video

Normal metabolism produces free radicals and this is completely normal.

But you can neutralize these free radicals with antioxidants.

Green veggies also contain fiber. As green veggies come with carbohydrates, they also come with fiber.

Fiber slows down the release of carbs avoiding a sugar spike and maintaining normal levels of insulin.

In addition, fiber feeds your gut bacteria! Very important for good health.

Different fruits and vegetables provide different fibers that feed different types of bacteria.

A happy gut microbiome is essential for good health and therefore you need to take care of it!

You can also drink your vegetables by way of blending ! Check out this 4:15 minute video with a few different and delicious green-smoothie recipes.

YouTube video

Now, we can find tune what vegetables and even other foods like meats, dairy, fruits, etc. we should eat according to our biology, more specifically, our blood type.

4. Eat Right for Your Blood Type

An effective way to improve your health is knowing your blood type as it can give you an understanding on:

  • how your body reacts to food;
  • your susceptibility to disease; and
  • how you deal with stress, and others.

Through time, humans have moved around the earth and have been forced to adapt their diet to what foods were available around them.

To survive and thrive, humans have adapted to their diets and those adaptations resulted in changes to their digestive tract and immune system.

Peter D’Adamo’s blood type diet revolves around the question of which foods your blood type ancestors had available and thrived upon.

When you eat, chemical reactions occur between foods you ingest and your blood. The immune response to these foods has been genetically inherited, and even today, your immune system still maintains a preference to what your ancestors of the same blood type ate.


Now, we’re going to get a little more technical.

Bear with me. I’ll make it easy to understand.

In order for our immune system to determine whether a substance is foreign or not, nature has given cells chemical markers called antigens.

These antigens can trigger an immune response.

Antibodies are proteins produced by the immune system in response to the exposure to antigens.

Antibodies attach to antigens in a lock-and-key fashion to either neutralize or tag the antigen.


One of the most powerful antigens in your body is your Blood Type Antigen.

Blood type A cells contain the A antigen and at the same time this blood type produces antibodies against blood type B.

Blood type B has the B antigen and produces antibodies against blood type A.

Blood type O has no antigen and produces antibodies against the A and B antigens. Imagine O as a zero or no antigen.

Blood type AB has A and B antigens and doesn’t produce antibodies against any ABO antigens.

ABO Blood Types and Antigens

Microbes rely on their slippery surfaces as a defense mechanism and easy evasion.

When antibodies attach themselves to the viral antigen, the microbe becomes very sticky causing agglutination (gluing).

When cells, viruses, parasites, and bacteria agglutinate, they stick together and clump up.

This agglutination mechanism makes it easier for the immune system to identify and dispose of foreign invaders.

It has been found that numerous foods agglutinate the cells of different blood types as if those foods were rejected.

Some foods cause agglutination on some blood types but not others, meaning that a food may be harmful to the cells of one blood type but beneficial to the cells of another blood type.

Many of the antigens in those foods have A-like or B-like features.

Is it making sense now?

Let me give you an example.

The ABO antigens are chains of carbohydrate molecules:

  • The type O antigen is fucose;
  • The type A antigen is fucose + N-acetyl-galactosamine; and
  • The B antigen is fucose + D-galactosamine.

Most dairy products are not digested by Type As.

And I hear you wondering, Why?

Because whole milk’s primary sugar is D-galactosamine, and as you can see above, fucose and D-galactosamine form the type-B antigen.

Since the type-A immune system is designed to protect against Type B antigens, the antibodies that Type As produce to fight B antigens will also reject whole milk products.

Very interesting, isn’t it?

Different blood types respond differently to different foods, supplements, exercise, and even lifestyles.

If you want to learn more, here’s one of Peter D’Adamo’s Books that I recommend you reading.

5. Take the Basic Supplement Program

Once nutrients are in your blood…

…they go through a very complex allocation process

…where the body distributes them to different parts of the body

…where they’re needed and based on a priority system.

This priority system is based on the criticality of the organs. Your body will even take a nutrient from a less important organ and allocate it to a more important organ.

This is why you have to make sure you ingest proper levels of nutrients for good health.

For instance, today’s vegetables and fruits provide less amounts of minerals as compared to previous years.

In a study conducted by the UCLA in 1997, they compared the iron levels from spinach grown in 1953 to spinach grown in 1997, and they concluded that you would need 43 bowls of spinach to obtain the same amount iron you’d get in 1953.

We must supplement to make up for the difference.

Dian Freeman, an experienced Certified Clinical Nutritionist at, has found after seeing many patients over decades that the following list of nutrients, listed in order of importance, need to be supplemented for proper health:

  1. Omega-3 Fatty Acids
  2. B Vitamins
  3. Magnesium
  4. Probiotics
  5. Vitamin D3
  6. Vitamin C
  7. Trace Minerals

Now, what about wheat?

BONUS: Stop Eating Wheat

Eliminating wheat from your diet is one of the best things you can do to improve your health.

But why?

Here’s a quick list of problems that we face with today’s wheat:

  • It’s low in nutritional value
  • Processing removes most of its fiber, vitamins, and healthy fats
  • Modern milling techniques, as opposed to stone ground, speeds up digestion thereby increasing wheat’s glycemic index
  • It’s high in amylopectin A, which is very easily digestible and converted into glucose
  • May be addictive

The wheat grain is composed of the Bran, Endosperm, and Germ.

The Germ is what provides most of the nutritional value in the form of B vitamins, protein, minerals, and healthy fats.

The Endosperm is the largest part of the grain and rich in starchy carbohydrates for energy supply to the plant.

In Canada, for instance, manufacturers are allowed to remove up to 5% of the grain and still be considered “whole grain.”

The problem is, however, that this 5% is removed from the Germ part, crippling up to 70% of it.

By doing this, food manufacturers increase the shelf life of foods while significantly decreasing their nutritional value.

Adding some of those lost nutrients back in synthetic form helps a little but it’s NOT the same. You can’t really make up for the loss.

As the endosperm comprises most of the wheat grain and is most of what is left from the original grain, milling machines have the capacity to pulverize the grain in very small particles.

This powder is very easily digestible and converted to blood sugar than any other carbohydrate out there and therefore spikes your insulin faster.

This powder turns into a super carbohydrate.

Now, what’s the deal with the starch?

Starches are composed of hundreds of units of sugars linked together.

  • 75% of the starch is structured in randomly branched chains of sugars called amylopectin.
  • The remaining 25% is organized as unbranched chains called amylose.

Amylopectin C is found in legumes and is poorly digested. This type of Amylopectin makes its way through the digestive system “undigested” and when it reaches the large intestine (colon), the bacteria produces a lot of gas.

Amylopectin B is found in bananas and potatoes and is considered of intermediate absorption.

And lastly, Amylopectin A is found in wheat and is converted more efficiently into glucose than almost any other food.

For this reason, wheat’s glycemic index of 70 is higher than bananas, snicker bars, and kidney beans.

Humans were not designed to digest wheat. Your digestive system cannot break down the gluten protein into individual amino acids as is the case with other proteins. These gluten fragments are called polypeptides.

Wheat-derived polypeptides, also called exorphins, have the ability of making it into the blood stream and crossing the blood-brain barrier. 

Once in the brain, these exorphins can bind to opiate receptors and induce addition. Isn’t that interesting?

There’s anecdotal evidence of people admitting being “addicted” to bread and pasta.

No wonder why you find wheat in so many foods.

Comfort Foods are Addictive
Comfort Foods are Addictive

Comfort foods, such as cookies, cakes, macaroni, pancakes, ice cream, apple pie, etc., are primarily based on wheat flour and other highly refined carbohydrates.

They are so called comfort foods because they make us feel better. And you get addicted to them.

Like Dr. Jason Fung says, you never hear anybody say, “I’m addicted to spinach.” Or, “I’m addicted to beef. I can’t stop eating it.”

And to close on this point, please watch this 10-minute video by William Davis, MD, in which he explains 10 Reasons to Never Eat Wheat.

Check it out! This quick video will blow your mind.

YouTube video

If you want to expand on these topics, I strongly recommend Dr. William Davis’ New York Times Best Seller Book “Wheat Belly”!

In his book, he provides much more information including unbelievable wheat-free recipes!


I hope you enjoyed my guide to Basic Steps to Health

Now I want to turn it over to you:

Which of the tips from today’s post are you going to try first?

Have you tried any of them?

Let me know by leaving a quick comment below right now.

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