session 21 increasing your energy level
how would you like to have more energy
and vitality on a day-to-day basis than
you do right now how would you like to
learn some ideas and techniques that you
can use starting immediately to
dramatically increase the amount of
Vitality that you have moment to moment
hour by hour well I've been studying
health and energy for many years now and
in this session I'm going to give you
seven keys to having far more Health
having far more vitality and all it
requires from you are the five DS number
one is desire number two is definition
Define clearly what you want number
three is decision make a decision that
you're going to engage in the health
habits necessary to raise your energy
levels number four is determination the
ability to stick at it long enough and
number five is discipline the ability to
discipline yourself to do what you know
you should do to improve your health
whether you feel like it or not until it
becomes a new habit now there's probably
no place in all of this discussion where
the law of Correspondence is more true
in that your external body your physical
world is a direct reflection of what is
going on inside the law of cause and
effect says that the cause of the
effects you experience in your life are
what you put into your body and of
course what you put into your mind and
of course the law of habit people are
healthy because they develop health
habits people are unhealthy primarily
because they have unhealthy habits
especially with regard to their physical
uh behaviors and their ways of thinking
the body the human body is created and
built to last 100 to 120 years a good
lot of research that's coming out now
shows that it's possible to expand the
lifespan to as much as 130 years looking
at experiments that have been done in
longevity we'll talk about these in just
a second the average life expectancy in
America and Canada stay is about 74.9
years that means that 50% of the
population or more died below that some
at 50 55 60 and so on and half of them
die over that your goal must be right
now desire definition determination to
live to be at least 80 plus now once you
set a goal of of living to be over 80
years old then you have to look at every
single thing that you do on a day-to-day
basis what you eat and drink in the
Morning midm Morning Noon midafternoon
evening and so on what you do to your
body how you sleep exercise and ask
yourself this question
is this moving me toward living to be 80
or more or is it moving me away and
remember with regard to your health
everything counts our body is a
wonderful wonderful machine it generates
energy it is an energy producing
organism and it will generate energy in
abundance and it has a natural bias
toward Health wonderfully enough if you
just stop doing some of the things that
you're doing your body will naturally
move toward becoming healthier it has a
natural bu you don't have to think about
it or program or do anything special to
be healthy all you have to do is stop
doing the things what we call incorrect
operation this the same as a machine
that's built to last a 100 years but as
a result of incorrect operation and
improper maintenance it breaks down long
before it's time and we're going to talk
in this session about some of the things
that we have found tens of thousands
hundreds of thousands of hours of
research and leading universities have
concluded that the keys to high levels
of energy and vital
and by the way Health equals energy you
can measure just how well you're doing
physically at almost any time by your
energy level and we know that and today
in America and today in Canada everybody
everybody is concerned about low levels
of energy so here's seven things you can
do seven very very simple not easy but
simple things that you can do to
dramatically increase your levels of
energy starting literally the minute you
begin number one top of the list is
proper weight
proper
weight is Central to high levels of
health and energy why is that well
there's two reasons one physical one
psychological if you are overweight you
put a tremendous tax on your heart you
put a tremendous tax on your organs you
put a tremendous tax on your muscles if
you've ever climbed up a set of stairs
you know how hard it is to climb up a
set of stairs now think of climbing up a
set of stairs with suitcases and imagine
how much overweight some people are it's
like climbing upstairs or walking around
with suitcases that weigh those extra
pounds The Strain on the body is
imperceptible but it's tremendous and it
tires you out the second thing is that
it is in many cases depressing to be
overweight in a world that uh uh where
everyone is thin where thinness is on
all the magazine covers and newspapers
and uh television and movies and so on
when we see other people who are thin
when we look around us in the world and
we feel that we're overweight it causes
us actually psychological depression
which is fatiguing so how do you get to
proper weight very simple visualize and
affirm visualize and affirm first of all
if you have a desire to get thin make a
decision be
determined practice discipline and then
visualize and affirm your ideal weight
over and over again until you reprogram
your self-concept at a lower level
remember th is in and stout is out
number two is proper
diet now a lot of work has been done
lately amongst Olympic athletes a lot of
work has been done in researching the
diets of the people who have the most
energy and vitality and they've come up
with three Clues three keys depending
upon what you eat number one is lots of
variety is try to vary your diet so you
eat a lot of different things rather
than a few things because if you eat a
lot of different things chances are
you'll get all the trace vitamins and
trace minerals that you require for high
levels of energy uh though not all as
we'll talk talk about in a second number
two is uh lean Source
protein lean Source protein means
protein from a variety of sources like
soybeans uh fish
um lean meats and so on rather than
fatty meats and and fatty sources lean
Source protein you need about 15%
protein in your diet so whatever you eat
on a day-to-day basis anything more than
15% is probably an excess of your body's
requirements number three is fiber-based
carbohydrates
fiber-based carbohydrates are fruits and
vegetables fiber based carbohydrates you
need about 75% fruits vegetables um
cereals um grains and so on 75%
carbohydrates because carbohydrates are
the fuel that your body burns on a
day-to-day basis also pasta spaghetti
salads and so on if you eat 75%
carbohydrates you will very seldom gain
weight and of course in addition to that
you need about 10% fat not more than 10%
fats any more than 10% fat 15% proteins
you tend to store it on and pack it on
and is very hard to get off and number
four is lots of water you need lots of
water according to the best research
about 64 ounces per
day which means about eight 8 oun
glasses per day just drink water on a
regular basis when you go to the
drinking fountain drink a glass of water
rather than a syrup of water if you like
this are the keys to proper diet and
finally with regard to proper diet
undereating without undernourishment in
the research that's been done at
University of California uh recently
they found that by in experimenting with
with rfts that if you under under feed
them so that they run lean and mean and
you instead you don't under nourish them
what you do is you increase the amount
of nutrient value value in each piece of
food that you eat in other words you eat
foods that have high levels of nutrients
but you eat less of them you keep your
your daily calorie intake below 2,000
calories and you take those calories
before 80% of them before 2
p.m. in the
afternoon what will happen is that you
will gradually lose weight you'll trim
down you'll get thinner and you'll have
far more energy and laboratory rats
they've been able to increase their
lifespans by 30 to 50%
simply by trimming down their diet their
sexual potency goes up their
intelligence level goes up their amount
of energy goes up the amount of sleep
that they require goes down all from
undereating or eating lean eating trim
30 to 50% increase if it can be
transferred from laboratory rats to
human beings means that if this is our
current lifespan 74.9 years it means
that it is conceivable that you and I
can live to be 100 110 120 years old
simply by changing our diets and there's
a lot of information and a lot of
research on that that's really exciting
right now another critical factor is
number three it's proper food
combining now this is a very
controversial
issue and so what I suggest that you do
if you're interested in this subject is
read the book by Dr uh Harvey and
Marilyn diamond called uh Fit for Life
and in there they talk about the fact
that if you eat 70% of your diet
is made up of fruits and
vegetables which because 70% of your
body weight is water 70% of your diet
should be water-based Foods 70% of your
diet is fruits and vegetables and then
you combine Foods properly and that you
do not eat starches and proteins at the
same time so if you're going to eat
vegetables plus
protein or vegetables plus
starches you do not eat proteins and
starches simultaneously in any meal I've
tried this method of eating and I
suggest that you try it because it's
astonishing your weight drops very
rapidly your energy levels go up very
rapidly and it happens within 24 hours
they also advise that you eat a lot of
fruits for breakfast and only fruits and
you only start eating uh vegetables and
proteins from noon onward but you can
take from it what you desire with regard
to diet let me just say this is that you
are unique you have a unique metabolic
rate and according to medical research
you have unique requirements for food
some people have a physiological
structure that is perfect for
vegetarianism some have a physiological
structure where they need a lot of
protein others are somewhere in between
they need the right combination of ve of
of protein and
vegetarianism what you have to do is you
have to experiment yourself try
different combinations of diets and the
indicator is how good you feel how much
energy you have how well you sleep at
night how trim you are physically and so
on how well your food digests and and
passes through but this food combining I
have found is quite remarkable and that
it does increase your energy levels
because it when you put proteins and
starches into your stomach the stomach
secretes both acids and bases to digest
them the acids and bases neutralize each
other the proteins and starches do not
get broken down and they move into the
digestive system as a large undigested
lump and the digestive system takes all
the blood from the muscles and the Brain
to the digestive system to try to break
down this lump that's why get drowsy
after a big meal that's why you get
drowsy in the afternoon is that all of
your body's energy is trying to uh
digest this food and remember the major
source of energy drain in your body is
digestion digestion uses more energy
than anything else so if you can
decrease the amount of energy that is
consumed in digestion you can increase
the amount of energy that you have
available for other things let me go
back here there's three poisons that's
critical to eliminate from your diet we
call them the three white poisons
the three white poisons which are in
almost every house are sugar white sugar
also Honey brown sugar molasses and so
on flour white flour which is an inert
substance from which all food value has
been removed and
salt the average uh American or Canadian
requires no extra sugar in their diet
but consumes 135 pounds per year one of
the major sources or causes of diabetes
which is rapidly becoming one of the
major causes of premature death uh white
flour white flour products have no food
value in them at all and salt the
average North American requires two
pounds per year total in their diet of
salt the average North American cons
consumes 20 pounds just decreasing the
amount of salt that you take in and
increasing the amount of water will wash
out an enormous amount of salt will
decrease the amount of fluid that your
body requires to hold the salt in
suspension and many people who stopped
taking salt and started drinking water
have dropped as as much as 5 pounds in a
matter of three or 4 days so if you are
overweight if you have a lot of water
retention eliminate extra salt from your
diet okay number four let's go back to
number four number four is um eliminate
or let us say no
smoking and moderate alcohol consumption
of all the things that you can
do voluntarily to your body smoking is
the worst in fact according to all the
medical research there's something like
32 different diseases all the way up to
and including arterial sclerosis and
lung cancer lung cancer is rapidly
becoming the number two killer in the
western world today and women are now
dying at exactly the same rate as men
with lung cancer if you could if there's
anything that you could cut out of your
lifestyle that would help you physically
more than smoking nobody knows what it
is 32 different diseases so eliminate
smoking how do you eliminate smoking you
start visualizing and thinking about
yourself as a non-smoker start affirming
I'm a nonsmoker I'm a nonsmoker I'm a
nonsmoker I'm a nonsmoker and begin
visualizing yourself as a nonsmoker at a
certain period of time you will lose
your taste for smoking now it won't be
easy but it's well worth the effort
moderate alcohol moderate alcohol
consumption I like the word moderate
personally um but moderate alcohol
consumption according to the people who
do research in this field is about one
drink a day um one drink a day seven
drinks a week is is about the most that
you are allowed if you're going to be
called a moderate Drinker when you start
getting to two drinks a day or three
drinks a day you're starting to get into
the problem drinking range number five
is proper
exercise proper exercise means
aerobic now aerobic exercise increases
the amount of oxygen to the
brain the amount of oxygen to the brain
increases the speed with which you think
it increases your level of intelligence
creativity it also increases your energy
levels in fact people who engage in
aerobic exercise have more energy sleep
less sleep better have more um energy
for the good things in life if you know
what I mean they eat better food and uh
they live longer and they're also
smarter and more creative now the keys
to aerobic exercise the best aerobic
exercises are CrossCountry skiing is the
best of all followed by swimming
followed by running followed by cycling
followed by
walking so no matter what physical
condition you're in you can do one of
the top five even if it's just walking
if you're going to do a vigorous aerobic
exercise what you do is you practice
what is called LSD long slow distance
you work out 20 30 40 minutes a day you
can do go for a walk two mile walk five
times a week will make you one of the
fittest people in the world if that's
all you do is walking if you want to run
what you need to do is you need to
sustain a high level of heart rate for
20 minutes three times
weekly if you'll do that you'll be in
the top 1% of physically fit people in
our society simple as that now people
sometimes say well I don't have time to
uh engage in physical exercise I don't
have time to run I don't have time to
walk I don't have time to swim the fact
of the matter is this is that if you are
physically fit if you have higher levels
of energy then what will happen is that
you will be able to work productively
longer you will be able to work
productively better you will make fewer
mistakes that you have to go back and
replace you will need less sleep you
will have less downtime from physical
ailments because you won't be sick uh
you will have more energy and vitality
overall and you will have more years to
your life more years added on to your
life to do things with the question is
how badly do you want to live a long
time because I've spoken to many people
who have made the mistake of saying well
I'll get in shape later or I'll change
my diet later or I'll quit smoking later
until it reach is a point where they
find that they have a terminal illness
or a terminal situation and it's too
late with regard to smoking it was a
great story in the reader digest a
couple of years ago talked about the
fellow talking about a fellow wrote this
article said you will quit smoking
sooner or later and he had been told and
he had thought about quitting smoking
for 20 years and he never did it and one
day he went to the doctor and the doctor
looked at him and picked up the x-rays
and said you've got lung cancer you've
got two months to live and so he went
home and he put all his Affairs in order
and he wrote this little story and he
set it off to reader digest and by the
time the story was published he was
already dead it was a footnote died of
lung cancer but it said that if you
don't quit sooner you'll quit later but
you will quit I assure you you will quit
smoking the best time to qu smoking is
before they find that you have a lung
cancer uh and it's hopeless right so the
next key to Health number six is proper
rest according to the Alita study stud
which is one of the most impressive
studies ever done it was done at the
University of Southern California
Department of Public Health by Dr David
Breer you remember all that in our R
what they did is they took seven to
8,000 men and they followed them for 20
years and they looked at their health
habits and they found that their health
habits the seven key health habits which
we talked about most of them that led to
longevity that predicted that one would
live a longer life one of them was seven
to eight hours sleep per
night seven to eight hours sleep per
night now with regard to sleep sometimes
people say well how much sleep should a
person have again each person's
metabolic rate is different some people
need eight 9 10 hour sleep because their
metabolic rate is slower some people
have a higher metabolic rate they can
get along with five and six hour sleep
sometimes when you're working hard or
you're under a lot of physical stress
you need more sleep sometimes when
you're really excited or positive or
enthusiastic about something you need
less sleep so listen to yourself listen
to your intuition however we do know
this that the amount that you sleep is a
habit that your body actually becomes
conditioned to sleeping a certain number
of hours per night and that it is
possible for you to reduce the number of
hours you sleep by affirming visualizing
and goal planning or programming your
subconscious to reduce your sleep now
what they recommend in the book sleep
less live more is that you reduce the
number the amount of sleep by 15 minutes
per day now what that means is that you
take for instance a period of your time
that's relatively stable that you're not
traveling or moving around and and if
you're sleep let's say you're sleeping
eight hours and you want to get down
into about the six six and a half hour
range which is very possible according
to all the research then what you say is
for the first week you're going to sleep
7 hours and 45 minutes and you just
sleep 7even hours and 45 minutes until
you feel comfortable at 7 hours and 45
minutes then you sleep seven and a half
for a week maybe even two weeks and the
older you are the longer you should give
yourself to develop the new habit and
over a process of about 6 weeks you can
actually drop from 8 hours to 6 and a
half and what happens is your body
actually sleeps faster you can train
your body by the body learning that I
only get six and a half hours to sleep
so it sleeps quickly and you are equally
rested equally refreshed and you have
those hours to do something with
interesting story about a man in England
who had an accident when he was young
and as a result of the accident he fell
on his head he could only sleep 45
minutes at a time and he could only he
only needed to sleep about two or three
45 minute periods during the day so he
took all the rest of the time that he
had he slept very very deeply for 45
minutes he had an extra five six seven
eight hours a day he took that time and
he studied by the time he was 35 he had
seven doctorates in seven different
subjects because he had spent all of
those hours studying University subjects
now number seven key to success or key
to energy is
natural um vitamin and mineral
supplements natural vitamin and mineral
supplement most of our food Foods today
because they are mass-produced and
because of the way we eat we simply
don't get all of the trace minerals and
vitamins that we require in fact you'd
be astonished to know that many people
have a deficiency of a particular
vitamin or mineral that they don't even
know about but which is causing them
depressed energy levels sometimes a
deficiency of zinc sometimes a
deficiency of selenium sometimes a
deficiency of B12 sometimes a deficiency
of rebal flaven or or um
uh uh potassium in your diet can cause
your system to be off center cause your
system to function improperly cause you
to function at lower levels of energy so
you have to experiment but the key is to
get them from natural sources pure
natural sources there are many vitamins
that say that they are natural and
organic but they are not from natural
sources an example of a natural source
vitamin is Vitamin C from asoa cherries
be very clear because vitamin C from
corbic acid and vitamin C from acerola
cherries has an effectivess level of
maybe 20 to1 the acerola cherries 50
milligrams from acerola cherries may be
more effective than a th000 milligrams
from a
scorpicol so do your own research on
vitamins and minerals the critical part
of your health and your
Fitness and finally remember this if I
can repeat the key to success is desire
do you really want to have high levels
of energy do you want to live forever
you want to live to the 80 or 90 and
still be energetic and vital number two
is Define what you want to do how
clearly do you want it write out a plan
for yourself just simply write it out a
plan in a series of affirmations I sleep
six and a half hours per night I am a
non-smoker I weigh your ideal weight I
exercise three times a week and reading
those affirmations over and over again
programming into the subconscious begins
to trigger what is called Auto
suggestion will you where you will
actually feel in compelled to engage in
the health habits that will give you the
energy and vitality that you desire the
third is decision make a decision to do
it sometimes just getting up and getting
going is critical third fourth is
determination it's very very hard to
change when we talked about the law of
habit it's very hard to change old
habits but if you can develop new
positive habits that lead to high levels
of energy and vitality they will serve
you all your life and finally here's
the most difficult of all the
discipline there's a beautiful old
saying it says that discipline weighs
ounces but regret weighs tons discipline
weighs ounces but regret weighs tons one
final point we said at the beginning of
this seminar that your level of
self-esteem how good you feel about
yourself how much you like yourself how
much you love yourself is the critical
part of a healthy personality and every
single time you discipline yourself to
to do something that you know is right
for you that increases your levels of
energy and vitality your self-esteem
goes up you feel more positive you have
more energy you get along better with
other people and you move more rapidly
toward becoming the successful person
that you're capable of becoming
