flaw·less (adj.) without any blemishes or imperfections +

Essentials

• commit on doing everything listed below
• Lotion after every shower
• Eat tons of fruits and veggies
• Go outside
• Brush teeth twice a day
• Take a walk after every meal
• Spend more time chewing your food
• Read Anything
• Exercise on a Regular Basis
• Learn a New Language
• Engage in Cumulative Learning
• Exercise Your Brain with Puzzles and Games
• Meditate / Practice Yoga
• Brush hair every night
• No processed food
• Don't eat after 6:00
• 5-6 small meals a day 2-3 hours apart
  • never be full but always have food in the stomach
  • cut down carbs, sugar - more protein, more whole grains
• do lotsa cardio an hour per day, every day
  • heart rate needs to be above 120 bpm
• do light resistance exercises with low weights and high reps (to tone)
  • working your muscles, increases metabolism

Exercise

• 30s intense 90s rest
• aerobic exercise 4/week
• run 3 times a week
• bicycle fast
• squats 2-3 sets 20-30 repetitions
• jumping rope
• hydration
• sleep

Stress Relief

• self-massage
• masturbate
• yoga
• breathing exercises

Food

• Fiber Food:
  • oats, lentils, whole wheat pasta, brown rice, hummus, barley
• Antioxidants:
  • tea, wild blueberries, dark chocolate, kidney beans
• Healthy fats:
  • avocado, almonds, cottage cheese, chia, evoo, coconut, edamame
• Citrus:
  • orange, lemon
• Meats:
  • salmon, tuna, mackerel, sardines, beef jerky, lean meat
• Veggies:
  • broccoli, asparagus, spinach, kale, sweet potato
• honey
• cinnamon
• yogurt
• chia seeds
• quinoa