Lifestyle essentials for life-force, longevity, weight-loss, and the mind.

Carbs Demystified {Infinity Health Manual, Chapter 4}

There’s long been confusion about carbohydrates—low-carb trends, high-carb advice, and conflicting studies create disagreement.  Meanwhile, many following the status quo harm themselves with extremes or misinformation. After eight years as a nutritionist at The Ashram, a world-renowned health retreat, I witnessed the dietary protocols that saved people's health. As well as what could damage it.  That eight years of experience became the foundation for writing my book, Infinity Health Manual and is now the motive behind these recorded podcasts. Yours Truly,  Billy Duke certified health coach

Essentials of Digestive Health

The information I have to share with you to improve this critical part of your health is extracted from Chapter 8 of my book, Infinity Health Manual. And, as always, I’ve done what it takes to make this information easy to integrate into your day to day life! Here’s a big-picture consideration:  Essentially all of the foods you eat on a routine basis greatly affects your digestive health, a vital pillar of your well-being.  Your digestive system plays two critical roles: it extracts nutrition from the foods you eat and it eliminates toxins from the body. When the digestive system is strong, it does an outstanding job in both roles. When it’s compromised by poor diet, it does a poor job. Your diet, indeed your lifestyle, amplifies, for good or for bad, your digestive system’s performance.  In fact, because of the dual-role of the digestive system, a poor diet actually compounds the problem of poor nutrition. You’re not including the right nutritive foods in the first place, and the nutrients you are taking in aren’t being properly extracted for the body’s use because of the weakened digestive system. It’s an unhealthy spiral.  And I'm here to make sure you don't get sucked in the rabbit hole! Enjoy!

Essentials for healthy sleep.

Studies show that nearly half of our population struggle with insomnia. To a degree, we’re a sleep-deprived nation. Sleep has a direct impact on every part of our health, to be reflected by your energy, immune system, happiness, love-life, ability to manage stress, mental health, and certainly more.  So, let’s cover the utmost essentials - some that may not be so intuitive.  Sleep Environment - Consideration should be given to the bed you’re sleeping on. After all, we spend a significant part of our lives in bed! So what you sleep on is important. Spring beds are the most common, but they’re not always without their flaws, one of them being the flame-retardant materials that they’re made of which produces toxic gas.  Most mattress pads are also made from petroleum products that produce similar gas. This wouldn’t be a major concern with infrequent exposure, but, again, we’re talking a substantial portion of our time spent with these pollutants.  There are beds made from natural materials, making them healthier. Beds made of natural latex are becoming much more common. That’s my preference. Another option are futons consisting of purely cotton. Also sheets should be pure cotton or other natural materials, not petroleum-based polyester. And avoid blankets that are insulated with polyester too. Wash your sheets using only natural detergents. Stay away from the fragrant stuff. Again, the idea is to create a pure sleeping environment.  Cool temperatures seem to be more conducive to sleep for most people, but go with whatever makes you comfortable. I suggest cracking a window (assuming you’re not living next to the freeway). After all, oxygen is the most restorative thing we put into our body.  Keep things quiet. The white noise from a fan turned on low can be very effective at counteracting background noise. There are “noise machines” made specifically for the purpose of sleep. And earplugs can be an outstanding tool to thwart the common late night distractions like the neighbor’s barking dog and bed mate’s snoring—especially when coupled with white noise.  The darker your bedroom the better. The brain produces melatonin in dark environments, so naturally this means turning off anything that emits light. For your windows curtains that are promoted as ‘black out’ are the way to go. If you have an alarm clock, make sure the display is exclusively red light. Red light is the only light that doesn’t interfere with the brain’s production of melatonin. Still, even if your alarm clock is red light, I suggest blocking it from your view while you’re in bed. If you can see your alarm clock, you may find that you have a tendency to wake up at the same time every night. It un-instinctively trains the brain in a way most of us would not prefer. And personally when I wake up in the middle of the night, I fall back asleep easier when I don’t know what time it is. An eye mask can also be a brilliant tool if making your room very dark is not possible.  On the odd night when you find yourself tossing and turning, it can be helpful to get up and go into another room for five minutes. It may take a moderate amount of willpower. Go pet the dog. Or throw a jacket on and go outside to get some fresh air and look at the stars. Then back under the covers.  Side note: it’s more restorative to sleep on your back and side, rather than your stomach, at least for the majority of the night. Sleeping on your back and sides allows for deeper breathing versus sleeping on your stomach.    What about supplements?  Personally I’ve experienced the right sleep supplements to be very helpful. Remember that my philosophy with supplements is to use those that are exclusively from plants.  Plant foods that are termed ‘adaptogens’ are what have a restorative influence on the body’s nervous system. Good examples are chamo

Fundamentals of a strong body

Hey Friend! Here's an overview of what we're going to talk about... Human Evolution and Physical Activity: * Early humans were nomads, adapted to constant physical activity. * Modern sedentary lifestyles lead to weaker bodies, contributing to obesity and diseases. Importance of Exercise: * Exercise is essential to replicate ancestral activity and build strength. * It supports joints, bones, and the spine, improving posture and reducing pain. Benefits of Exercise: * Boosts metabolism, burns fat, and strengthens the body. * Enhances overall health, accelerates healing, and reduces inflammation. * Acts as physical therapy, alleviating aches and pains. Types of Exercise: * Aerobic: Sustained activity like hiking for cardiovascular health. * Anaerobic: Load-bearing exercises like squats to build muscle. Practical Tips: * Mix up exercise routines, prioritize lower body strength. * Work with a trainer for optimal results. * Balance exercise with a healthy diet for overall well-being.

(Introduction) Infinity Health Manual: the essentials for longevity, weight-loss, and the mind...simplified.

Dear Friend, I hope you enjoy the audio Introduction chapter of my book, Infinity Health Manual: the Essentials for Longevity, Weight-loss, and the Mind...Simplified. Published in 2017, the Infinity Health Manual is a fun, motivating, easy-to-comprehend handbook (on its way to becoming an audiobook!) for total health. It's a lifestyle book, covering diet, nutrition, and exercise. But mental and emotional health as well. It's about life force. It's about living at your peak - energized, empowered, and happy. As well as building a powerful resilience to disease and illness. Supporting your journey to get there is my mission. As you may know I've devoted most of my adult life to the teaching of natural health and well-being at the Infinity Health Retreats as well as with one-on-one health coaching. The retreats and coaching have provided awesome opportunities to compare what dietary and lifestyle principles offer the most benefit, relative to the effort they require. Of course, there is a library of information out there in the world on how to become healthy, but the question is, what really works? What has the most impact? And what matters most? Another important consideration is that personal development, when it comes to diet, exercise, and lifestyle, is not cookie cutter. We are all different.  And so are our needs. The good news is there are effective ways to discover what's best for you, yet today they are seldom utilized. I have watched the techniques that I will be sharing with you impact the lives of thousands of people over the past decade, and now I'm excited to share them with you. I hope you enjoy listening to my book and gain empowering benefits that make a real difference in your life. "Billy truly knowns his field. His own lifestyle is a testament to his expertise, and his sharing of that expertise through his book is a wonderful gift for anybody seeking a healthier, richer, fuller life." —Dr Marc Darrow, MD, JD "As a traditional naturopath for the last thirty years, I known that Billy’s understanding of health is not only impressive, but unique. He has honed important information that I have seen pay off in a very big way of the overall health and wellbeing of many people, my patients included." —Dr. Judy Seeger, ND Billy Merritt is a true health pioneer. This man walks his talk and lives the inspiration of vibrant health and wellness. This man has been through the fire with his own health challenges and following the natural principals outlined in the book he has emerged renewed, revitalized, and filled with a passion to share. When you pick up this book you will hold in your hands a treasure trove of wisdom, inspiration, and health insights. Savor it, share it. Health is our birthright. It is time to take it back NOW!" —Shawna Wen "This book is priceless! Engaging, encouraging that we can all obtain health and wellness, mind body and spirit. a easy read (I'm not one to just sit and absorb a book)this authors education and determination for his own wellness as a youth, sprung into action, and shares it with us all. Great job Billy. Grateful for the products you have formulated…" —Charlane Choquette "I began implementing Billy’s suggestions as soon as I read his book. I already feel better. His recommendations are easy to digest (no pun intended) and practical. I love how he combines his knowledge of science with lifestyle choices and emotional and spiritual health to share his experiences and improve the quality of life for his readers." —Mathew Foster Find out more about Billy, the Infinity Health Retreat at www.infinityhealthretreats.com [http://www.infinityhealthretreats.com], and the world-class Infinity Superfoods at www.infinitygreens.com [http://www.infinitygreens.com]