Exercise 2nd Law

The World Health Organization recommends that adults aim for 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity, along with muscle-strengthening exercises on two or more days per week. Alternatively, adults can increase their aerobic exercise to 300 minutes weekly — that’s about five hours. Most people do far less than this, and many don’t even reach half of the recommended amount..

Let me break this down. 300 minutes — or even 5 hours — however you look at it, that target can feel completely unattainable. I get that; it sounds daunting. But remember, that guideline applies if your goal is to be truly healthy. So where do you find the time? How do you actually achieve meaningful exercise? And what does “great” exercise even mean in practice?

So we should be doing at least 60 minutes of vigorous activity each day. You can take the traditional gym route: run, jump on a cardio machine, or sweat it out with group classes. Or do what I prefer—get creative. I look for ways to fit a full 60 minutes of movement into my day using a mix of methods. As an adult, I use "adult time," if you catch my drift: I also scroll social media, pick a few exercises, and stitch together a 30-40 minute routine. Those sessions usually include weights and Pilates. I also love watching YouTube or following a coach like FitwithCoCoo for guided sessions. Yoga flow is another favorite because it can keep your heart rate elevated. You can pick HIIT videos and stream them on your TV or computer and work out at home — especially helpful if, like me, you have a serious phobia of exercising in front of others. Alternatively, go for a 60-minute bike ride and make sure you’re actually pedaling hard. The main point of all these examples is the same: raise your heart rate to help burn calories and improve fitness. But remember, running alone doesn’t make you truly healthy — combine consistent exercise with smart nutrition (the First Law of Health), and you’ll be on the right path to your best health.

I know that more than half of the population in the US struggles even to get 20 minutes of exercise a day. Understand that we all have to start somewhere. What I would do is begin with a short session, then gradually add a few more minutes and one extra exercise each week. Or just do the dang 60‑minute video — pause to breathe and rest when you need to, then hop back in and keep going. Do it because your body, and you, deserve to feel good. You deserve to know what that feeling is like. So when you’re down, remember you love yourself enough to endure a bit of discomfort. How do I know this? Because you live in it every day. Make it the kind of discomfort that will benefit you in the long run.

I want to point out how discouraged I was for years. I struggled to get through workouts without needing to rest constantly, and I often fought for air during most sessions. As time passed, though, it gradually became much easier. I started using a meditation technique I learned that helps me push through: I take a big breath in and imagine the color red while I visualize myself performing each movement with proper form. Then I release the breath and go on to perform the task I’d been given. I’ve found this really helps.

Know that if you have to start gently and build up, that’s completely okay — work your way toward a full 60 minutes when you’re ready. No one else is on your journey but you, so the fact that you’re showing up is what truly matters. Over time it becomes a habit and feels easier. Don’t give up or let your mind convince you that you can’t; keep going, and you’ll see progress.

Nutrition 1st Law

I cover NUTRITION a lot. It’s mostly all I talk about — and honestly, can you blame me? Nutrition is woven into the very core of who we are. It reveals how we care for ourselves, or where we fall short. Nutrition can feel intimidating to even discuss honestly. Guidance has been all over the map for decades; the old food pyramid never made much sense to me, and recent admissions from regulators like the Food and Drug Administration that past advice was flawed only add to the confusion. With so many conflicting messages, how do you know what’s true and what’s misleading anymore? So today I’m going to break down a general diet that fits most common health conditions. My goal is to help expand your understanding and give you a practical framework for building the diet you need.

Nutrition is about eating for health. Our diet must supply vitamins, minerals, amino acids, and other nutrients to fuel and maintain healthy cells so we stay well.

I’m going to say this: men and women probably should follow slightly different diets, though the differences aren’t huge. If you’re in a relationship, maintain similar healthy practices for each other’s health — especially if you’re sexually active, because your eating habits can directly affect your partner. That’s why choosing a partner should be done with some mindfulness about lifestyle and health. I’m not a therapist, so that’s a separate conversation, but it’s worth noting. Make sure you and your mindful partner build a consistent, supportive diet routine together. Done well, it can bring you closer as a couple; done poorly, it can drive a wedge between you. It’s up to you.

So let’s get into it.

Protein — we need to talk about this. There’s so much conflicting information about protein: how much we need, where it should come from, and the debate between plant versus animal sources. For gut health, and for the many people everywhere who are struggling with stomach issues, I believe variety matters — a mix of protein sources can serve different needs and support a balanced microbiome.

For me, I’m rebuilding a body that experienced a lot of deprivation after fighting for my life for so long. My diet shifts with my cycle, and I pay attention to the cravings my body sends. I create healthy hack snacks to meet those cravings. I love chocolate, and being over 30 means my collagen production is changing and slowing down, so I use bone broth pectin to make a little snack that includes cacao rich in flavanols. It helps curb my appetite and gives my body an extra collagen boost.

Sorry — I got a bit sidetracked. Still, any tip I can share I’m happy to offer, to inspire you to adapt ideas to your life. If you want a recipe or want to know brands I use, leave a comment and I’m happy to respond.

All women should be eating to support their hormones. I’m not saying you’re suddenly “hormonal” and need to eat everything in sight — I mean that the food you choose plays a huge role in balancing your hormones over time. If you make a habit of eating a cheeseburger every day with sugar‑heavy condiments, your body will eventually rebel. The first sign is often weight gain, then other symptoms follow.

So for us ladies, focus on iron‑rich foods, lean proteins, and complex carbohydrates — not enriched, processed options, but whole, preferably organic choices. For iron, I love using white beans in a hearty iron‑rich salad, or turning those beans into a patty or taco filling. I’m still experimenting with bean‑based salads; as I learn about each variety I add them to my rotation. Lentils and beans can be real protein powerhouses and also provide the fiber most of us desperately lack.

Add spinach, Swiss chard, lentils, and quinoa to that list — all great for meals that nourish. Speaking of which, I just got inspired for dinner while writing this. Since it’s the holiday season, toss turkey on the list too: enjoy plenty now, then get a workout in within an hour and you’ll thank yourself later. Vegetables count for vitamins and even contribute a lot protein, which I love — I eat knowing I’m giving my body what it needs.

Healthy fats matter — fat is not the enemy. That gristle on a T‑bone or the fat on a roast, once it breaks down during cooking, helps with digestion and can cushion joints so you don’t ache as much in cold weather. I’m not telling you to binge on fat — that’s gross — but moderate, quality fat supports your gut, skin, and bones. Try it if you can, or don’t if texture issues bother you. After a near‑death experience, I was willing to set aside my texture sensitivities to pursue better health, and it’s been worth it.

Drinking quality water — listen: plastic is bad. Our water supply, no matter where you go, can be contaminated. Filtered water, especially reverse osmosis, is the healthiest choice. After filtering, hydrogen-enriched water is even better. I like to add a pinch of good salt to mine for extra hydration and trace minerals. Remove table salt from your life — take your own cleaner salt with you so you don’t slowly poison yourself. It takes more than a sweaty gym session or sauna to clear toxins; detoxing takes consistent effort over months to remove traces. Make a conscious choice: toss the table salt and switch to a good sea salt. You don’t need to overdrink when you add salt; I just take small sips throughout the day. If you can’t refill your own jug, I’ll reach for S. Pellegrino — a sparkling mineral water I love for its flavor and the mineral boost you often can’t get from other foods.

I also make sure that my veggies are the same size as my protein on my plate or more. Complex Carbs. My Full grain rice. Brown Rice, oats, quinoa and my fave lately sweet potatoes. Lentils and beans and legumes are all good Complex Carbs. Which as i stated above are all rich in fiber.

Please know that all food should be whole grain — nothing enriched. So for those favorites you reach for, be sure to read the label and choose a truly whole-grain option. “Enriched,” in simple terms, means the manufacturers remove natural minerals and vitamins we need and replace them with sugars and refined flours — harsh starches the body struggles to process.

I use olive oil for salads, juices, and other dishes where the oil is not heated. For cooking and higher-heat uses, I’ve switched to grapeseed oil and have noticed a positive change in my digestion. Learning how to use foods in the healthiest ways can be confusing until researchers give us clear, tested guidance. In the meantime, avoid canola oil in the products you use, and choose coconut oil, grapeseed oil, or sesame oil when you need an oil for heating.

In all, I hope my tips have helped you gain a clearer understanding of nutrition. I’ve begun creating daily meal plans for clients—reach out through my contact page if you’re interested. I can tailor a plan to accommodate your medical conditions and specific nutritional needs, and I’ll work with you to make it fit smoothly into your daily routine.