I couldn’t take seeing one more person on social media posting about failing 75 HARD, so I’m writing a book—and I’ve already listed the first of 75 protocols on my website! 🎉 (And yes, I built the site myself… I am NOT a web designer, so please check it out and let me know what you think! 😊)

If You Don’t Believe Me, Here’s the Sitch:

I used to have SEVERAL autoimmune conditions and PTSD, but now I’m autoimmune free.

It wasn’t easy, but the more layers I peeled back, the simpler it got. Health should be simple, and the easier it is to maintain, the easier it is to scale.

Sound familiar?

Yep. It’s the same system I use to solve business problems. First, I learned to do it with my health.

And if that’s not reason enough to invest in YOUR health (which, BTW, is 100% the best ROI),

then consider this:

👉 I’m on a mission to make health FUN 😃 and revolutionize healthcare in the process.

And there’s still time to join my accountability program before we launch Q2! Because let’s be honest—75% of people have already forgotten their 2025 resolutions. Don’t be a statistic. NOW is the time.

🔥 Bonus: If you bring a battle buddy, you’re 65% more likely to succeed AND you save $100/month.

5 Tips to Improve Your Health in 5 Min or Less

Health doesn’t have to be complicated. Here are five science-backed things you can do RIGHT NOW to improve your health in 5 minutes or less:

1. Hydrate with Intention (0-5 Minutes) 💧

Water is the foundation of life, but quality matters!

• Studies show that 75% of Americans are chronically dehydrated (National Library of Medicine).
• Mild dehydration (even as little as 1%) can cause fatigue, headaches, and impaired cognitive function (Journal of Nutrition, 2012).

Quick Fix: Ditch the plastic bottles and grab a glass of filtered, mineralized water. Bonus points if you add a pinch of sea salt or fresh lemon for electrolyte balance and digestion support.

2. Breathe Like Your Life Depends on It (Because It Does) (1-3 Minutes) 😮‍💨

Most people are breathing wrong. Shallow, stressed-out chest breathing keeps you stuck in fight or flight.

• Deep breathing (diaphragmatic breathing) has been shown to reduce cortisol (stress hormone) levels by up to 20% (Frontiers in Psychology, 2017).
• A study published in The Journal of Alternative and Complementary Medicine found that just 5 minutes of deep breathing can lower blood pressure and improve heart rate variability—both key indicators of stress resilience.

Quick Fix: Take five slow belly breaths through your nose. This shifts your body into rest and repair mode—critical for healing.

3. Move Your Body (2-5 Minutes) 🏃‍♀️

You don’t need a gym. Just stand up and move—shake out your limbs, stretch, do squats, or take a short walk.

• Sitting for more than 6 hours a day increases the risk of death by up to 19% (American Journal of Public Health, 2018).
• A study published in The British Journal of Sports Medicine found that even 2-5 minutes of movement every hour can reduce the risk of cardiovascular disease and metabolic disorders.
• Another study showed that just 3 minutes of movement improves insulin sensitivity and blood sugar control (Diabetes Care, 2018).

Quick Fix: Set a timer every hour to stand up and move—whether it’s jumping jacks, stretching, or a quick dance break.

4. Get Some Sunlight (2-5 Minutes) ☀️

Step outside for even 2 minutes to reset your circadian rhythm, boost vitamin D, and improve mood.

• 93% of Americans are deficient in vitamin D, which is linked to increased risk of autoimmune diseases, depression, and metabolic disorders (Journal of Clinical Endocrinology & Metabolism, 2011).
• A Harvard study found that morning sunlight exposure improves sleep quality by regulating melatonin production.

Quick Fix: No sun? Turn on a red light therapy panel or look at natural light through a window for a similar effect.

5. Feed Your Cells, Not Just Your Stomach (0-5 Minutes) 🥗

Ditch processed junk and fuel your body with whole, nutrient-dense foods.

Ultra-processed foods make up 60% of the average American diet and have been directly linked to increased risk of cancer, obesity, and heart disease (BMJ, 2018).

A 2019 study in Cell Metabolism found that when people ate ultra-processed foods, they consumed 500 more calories per day on average—leading to weight gain and metabolic dysfunction.

The American Gut Project showed that eating 30+ different plant foods per week improves gut microbiome diversity and reduces inflammation.

Quick Fix: Swap one processed snack for a whole food alternative—grab grass-fed beef jerky, fruit, raw honey, or a handful of berries for a quick energy boost without the crash.