Hack Your Health Habits: Simple, Action-Driven, Natural Health Solutions For People On The Go!

Praises for Hack Your Health Habits

"Hack Your Health Habits is a chock full of useful tips and information for all of us trying to live a more balanced life. Definitely a must-read for anyone looking to get healthy, naturally, inside and out."

— Adria Vasil, best-selling author of the Ecoholic book series

"Dr. Nathalie Beauchamp has dedicated her life to becoming an expert in the field, as well as sharing her health wisdom with others. I don’t know many people who are as devoted to helping people live a healthy and happy life as Nathalie. I would highly recommend her new book Hack Your Health Habits."

— Jeffrey Eisen, Life Coach and Author of Empowered YOUth: A Father and Son’s Journey to Conscious Living

"Hack Your Health Habits is a must have for anyone who truly wants to be healthy. It has enough content to be ten books and will prove to be a fantastic investment for all of us. Dr. Nathalie has a wealth of knowledge and clinical experience and walks the reader methodically through the how to being healthy. We thoroughly enjoy the humor and real-life stories that are shared in this book. A brilliant insight and interpretation of the current state of health."

— Drs Mike and Celina Spencer B.Sc.,D.C.

"Dr. Beauchamp stepped up to the plate and took a huge swing at writing about the complexities of the human body and breaking them down into manageable sections that are fun and easy to read. So, whether it has been years since your last high school biology class or you are a seasoned clinician, by the time you finished reading this book you will end up saying... Huuum, I didn’t know that... and whenever you learn something new... that’s a home run!"

— Dr. Emile Compan B.Sc., N.D.

Rarely am I excited for yet another book on health." However, I am thrilled to see Hack Your Health Habits. It is relevant, referenced, and asks you to be responsible. This is one book I can totally recommend that asks you to make the decision and take the journey to be healthier and Dr. Nathalie shows you how to do so. I am so looking forward to read the future testimonials of empowered change from those who apply the principles within. I can say, I will be ordering a box of books for gifts to those I care about."

— Dr. Liz Anderson-Peacock BSc., D.C. CEO of Engage In Life Inc.

This book is a Game Changer! If you apply even half of what you will learn in this book, your body, mind, and soul will be forever grateful. Dr. Nathalie is the real deal; a true warrior for wellness.

— Dr. Brian Wolfs B.Sc., D.C.

No other industry has as many books as the health industry. Dr. Nathalie has written a incredibly comprehensive manifesto of what TRUE health is all about.

— Dr. Craig Hazel B.Sc., D.C.

"Dr. Nathalie Beauchamp is a leading authority on Health and Wellness. Her new book, Hack Your Health Habits, provides a well-structured, no-nonsense, scientific guide to what you need to know to take control of and improve your health. It is a simple approach that covers all the basics including identifying the right foods, using the right vitamins, how to get rid of toxins, how to improve the immune system, how the brain works and the importance of good rest. I highly recommend this book for anyone who wants to understand how the body works and wants to achieve better health and wellness."

— Deborah MacDonald, Author of Creating Freedom

What an amazing book! Wow, it sure got me thinking of the health habits I need to hack. This will definitely become a go-to reference book for me. It covers it all, body, mind and soul. It’s great for people like myself who finally decided to do something about their health and how to go about it. The amount of information in this book is incredible, and will definitely become useful knowledge. Thank you Dr. Nathalie!

— France M. (patient of Dr. Nathalie)

My new go-to trusted source! Dr. Nathalie has done an awesome job of sifting through all of the literature and presenting it one place. She makes it easier to adopt a healthier lifestyle with her suggestions in terms of different levels of habits. I am hacking away to a healthier me!

— Ginette T. (patient of Dr. Nathalie)

"I find Dr. Nathalie’s new book Hack Your Health Habits very enlightening. I can easily relate to several subjects, and reflect on how I do certain things and really how I should be changing them. It has really opened my eyes on how to improve my daily health habits very quickly and easily, in a variety of topics from safe cookware to taking vitamins, even to the brand of makeup I use, and so much more. This book has encouraged me to live a healthier life by making simple changes. It reads very well and I would recommend it to anyone wanting live a healthier, more vibrant life."

— Pierrette L. (patient of Dr. Nathalie)

Hack Your Health Habits

Simple Action-Driven, Natural Health Solutions For People On The Go!

Copyright

©2018 by Dr. Nathalie Beauchamp

All rights reserved.

Published by Wellness On The Go Press

Ottawa, Canada

www.wellnessonthegopress.com

Subject: 1. Health and Fitness 2. Nutrition and Lifestyle 3. Habits

The material in this book is not intended to be a substitute for the medical advice of a licensed physician. All material is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

The information and opinions expressed in this book are believed to be accurate, to latest date, based on the best judgment available to the author, and readers who fail to consult with appropriate health practitioners assume the risk of any injuries or consequences.

Suggestions and recommendations of supplements and vitamins made in this book have not been evaluated by the Food and Drug Administration or Health Canada and should not be construed as claims to diagnose, treat, cure or prevent disease, as they are NOT intended to act as drugs nor to replace any drugs and/or treatments prescribed by a licensed physician. Lifestyle, dietary and supplement recommendations should be always be used in a supportive role.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means—electronic, mechanical, photocopy, recording, or any other—without the prior permission of the author.

Care has been taken to trace ownership of copyright material contained in this text; however, the publisher welcomes any information that enables it to rectify any references or credit for subsequent editions.

ISBN: 978-1-7752372-4-2

This book is dedicated to the people who are on a quest to be the best versions of themselves.

Acknowledgments

There are so many people I would like to thank for supporting me in writing this book but the list would truly be too long. From the people who inspired me to publish another book; to the people who read my chapters as I was writing and provided their constructive feedback; and to the people who helped in the publication and promotional process—you know who you are and thank you.

That being said, this book would not be possible without the patience of my husband for the countless hours on my computer researching, writing, editing, editing again and editing yet again. Thank you honey. A special thank you to Parmees Yazdanyar for her invaluable help in writing this book, if it was not for her, I would still be writing, and the book would sure not read the same. Lastly, thank you to my step-daughter and virtual assistant extraordinaire Whitley Languedoc for helping me make sense of my crazy ideas and projects and helping me get organized, execute, and making me shine and share my message and passion.

Those who keep learning, will keep rising in life.

— Charlie Munger

Table of Contents

Praises for Hack Your Health Habits

Hack Your Health Habits

Copyright

Acknowledgments

Preface

Section 1

Chapter 1: Habits—You Are What You Do—The Key to Unlocking Your Health Habits

A Brief Biology Overview

A Brief Psychology Overview

Developing Healthy Habits

How to Develop Healthy Habits

Examples of Healthy Conditioning

Hack Your Health Habits

The Three Hack-Your-Health Levels

How to Use This Book

Chapter 2: Motivation—Are You Falling Short?

Chapter 3: Productivity and Energy Management—Are You Productive or Just Busy?

Chapter 4: Personal Prime Time—Are You Setting the Stage for Your Day?

Physical Development

Mental Development

Emotional and Spiritual Development

Personal Prime Time Examples

Section 2

Chapter 5: Fats—They’re Not All Bad!

Debunking the Fat-Free Trend

How Do We Know Which Fats Are Good or Bad?

What Kind of Fats Should I Ingest?

What about Cholesterol?

How Much Fat?

Chapter 6: Carbohydrates—What’s The Deal?

What Are Carbohydrates?

Blood Sugar and Carbohydrates

Fiber

A Different Perspective

Processed vs. Whole Food Sources

Carb Cycling for Fat Loss

Chapter 7: Protein—You Do Need Some!

Protein 101

The Importance of Protein in the Diet

Sources of Protein

Animal Protein Sources

Plant-Based Proteins

Whey Protein: The Whey to Go?

How Do We Go Wrong With Protein?

Chapter 8: Food Labels and Additives—Do You Know What You Are Eating?

What is Processed Food?

Why You Should Avoid Processed Food

How to Read Food Labels

Beware of Misleading Claims

A Last Word of Advice

Chapter 9: Organic—Yes, It’s Worth It!

Why Are GMOs The Norm?

What Is Organic Food?

The Organic Dietary Debate

Genetically Modified Foods

Glyphosate—Avoid At All Costs!

Not Dangerous Enough? Welcome Bt toxin to the Mix!

Better For the Environment

The Gray Zone of Organic

Do Your Best!

Chapter 10: Phytonutrients and Antioxidants—Are You Eating by Color?

Why Choose Whole Foods?

The Magic of Antioxidants

Eat Your Colors!

Easy Ways to Eat Your Colors

Section 3

Chapter 11: Nutrition—Who Should You Believe?

Time for a Change—A New Food Pyramid

Chapter 12: Diets 101—Which One is Right for You?

Popular Diet Options

The Bottom Line

Chapter 13: Intermittent Fasting—Could You Benefit from It?

The Phases of Fasting

The Benefits of Intermittent Fasting

How to Get Started

Diet Variation: Why It Is So Important

Factors to Consider Before Fasting:

Chapter 14: The Ketogenic Diet—A Way to Stay Lean & Prevent Disease

Ketosis—The Not-So-New Path to Greater Health?

But, Don’t We Need Sugar for Energy?

Ketosis and Illness Prevention

How Would You Feel on Unlimited Energy?

Why Haven’t I Been Told About the Benefits of a Ketogenic Diet?

So, How Do I Become Keto-Adapted?

How Do I Know I am Keto-Adapted?

What If I Am Not Adapting?

What Foods Can You Avoid and Consume?

Sample Ketogenic Diet, Combined with Intermittent Fasting

What about Ketone Supplements?

Recap and Additional Guidelines

Chapter 15: pH Balance—Don’t Be So Acidic!

Are Your pH Levels in Check?

What are pH Levels?

Acidity

Alkalinity

pH of Common Foods

Section 4

Chapter 16: Toxins—What Are You Exposed To?

Precautionary Principle Anyone?

Risk Assessment for Synthetic Chemicals – NOEL

The Toxic Bunch

Key Things to Remember

Chapter 17: Detoxification—Is Your Body Flushing Out Toxins Efficiently?

What Is Needed for a Proper Detoxification Process?

Liver and Detoxification

The Kidneys and Detoxification

Gut and Detoxification

The Lymphatic System and Detoxification

Testing for Toxicity

Foods to Support Detoxification

Detoxification—What is Out There?

Heavy Metal Detoxification

Detoxification at the Cellular Level

Tips and Strategies for Better Detoxification

Chapter 18: Your Skin—What Are You Soaking Up?

The Not-So-Pretty Side of Cosmetics

Cosmetic Hazards

Natural, Organic or Mineral Makeup

Women’s Sanitary Products—Beware!

The Stinky Truth about Deodorant

Healthier Alternatives to Deodorant

Sunscreen Safety

How to Be Safe in the Sun

A Final Word

Chapter 19: Cookware—Is Yours Safe or Toxic?

Unsafe Cookware?

What’s Safer to Use?

Food Can Also Be Reactive

Revamp Your Cooking Methods

Chapter 20: Air Quality—What Are You Breathing?

Chemicals, Natural Allergens and Pollutants

Major Health Problems Related to Indoor Air Pollution

How Clean Are Your Cleaning Products?

Perfume: A Stinky Subject?

Do Flame Retardants Cause More Harm Than Good?

Tips for Better Indoor Air

A Word on Air Filters

Other Air Purifier Tools

Chapter 21: Molds—Are They Making You Sick?

Symptoms That Don’t Fit Any Mold

Toxic Mold in Our Environments and Food

What’s A Mold Sufferer to Do?

Get Tested!

Chapter 22: Water—What Should You Be Concerned About?

Why Is Water So Important?

A Quick Word on Sodium

Results of Slight Dehydration

What’s the Problem with Tap Water?

More things to consider about tap water:

Bottled Water vs. Tap Water

Bottled Water—Spring, Mineral, Tap or Distilled Water

What Is Plastic?

Environmental Concerns

Water Filtration

Distillation

Reverse Osmosis

Activated Carbon Filters

Choosing the Right Filtration System

Section 5

Chapter 23: Low-Down on Vitamins—Do We Need Them, and Are They All Created Equal?

Is Vitamin Supplementation Necessary?

Why Are Vitamins Important?

Vitamins 101

Fat-soluble and Water-soluble Vitamins

Minerals

Dangers of Vitamin and Mineral Deficiencies

How Do I Know If I Am Vitamin Deficient?

Not All Vitamins Are Created Equal

My Two Cents on Vitamin Regulation

Chapter 24: Vitamins and Minerals—Understanding Their Specific Roles

The 13 Essential Vitamins

Major Minerals and Minor Minerals

To Conclude

Chapter 25: Vitamin D—Are You Operating on Low?

Vitamin D and the Sun

Sun Exposure and UV Rays

Your Diet, Skin Cancer and Vitamin D

How Much Vitamin D Do You Need?

Chapter 26: Essential Fatty Acids—Their Roles In Your Overall Health

Essential Fatty Acids

Omega-3s

Omega-6s

Omega-6 to Omega-3 Ratio

EFAs Supplementation

Individual Differences in EFA Metabolism and Importance of Testing

Chapter 27: Probiotics—Keep Your Bugs Happy!

Why Do We Need Probiotics?

The Many Benefits of Probiotics

How Probiotics Work

Fermented Foods and Yogurt

What Are Prebiotics?

What to Look for In a Good Probiotic

Probiotics, Pregnant Women and Kids

What About Testing?

Antibiotics—The Ultimate Bug-Killer

Skinny Bugs versus Fat Bugs?

Section 6

Chapter 28: Goal of Fitness—Use it or Lose It

Mental Health

Heart Health

Joint, Bone & Muscle Health

Lung Health

Hormone Health

Detoxification

Aging

How to Become Fit

Chapter 29: Beyond Being Fit—Be Functional

What Are the Benefits of Functional Fitness Training?

The Importance of Natural Movement Patterns

Screening Tools

Remember, Fundamentals First

Chapter 30: High-Intensity Interval Training (HIIT)—Keep It Short and Efficient

Why HIIT?

Up for the Challenge?

Ready to HIIT the Gym?

Chapter 31: Strength Training—Strong Is The New Sexy

The Many Benefits of Strength Training

How Does Strength Training Work?

Strength Training and Weight Loss

Strength and Muscle Imbalance

Correcting Muscle Imbalances

My 20 Tips for Optimal Strength Training

After Your Workout

Chapter 32: Yoga—You Don’t Have to Be a Pretzel

Yoga Benefits for Pain and Physical Well-Being

Yoga Benefits for Mental and Emotional Well-Being

Hatha Yoga

Kundalini Yoga

Vinyasa Yoga

Ashtanga and Power Yoga

Hot Yoga

Anusara Yoga

Jivamukti Yoga

Iyengar Yoga

Chapter 33: Straighten-Up! Is Your Posture Wearing You Out?

What is Posture?

Anterior Head Syndrome and Other Negative Effects of Poor Posture

The Benefits of Good Posture

Lifestyle Tips for Lifelong Good Posture

Let’s Get Ergonomically Correct

One Last Word on Good Posture

Section 7

Chapter 34: Your Adrenals—Stress is Not Overrated!

What Are Adrenal Glands and What Do They Do?

Types of Stress

Symptoms of Adrenal Dysfunction

How do You Know If Your Adrenals Are Stressed?

How to Minimize Adrenal Fatigue

Your Not-To-Do List

Chapter 35: Thyroid—Slow and Sluggish = Fatigue and Weight Gain

What is the Thyroid?

The Thyroid and Hormone Production

Minerals, Chemicals and Thyroid Function

Thyroid Neurotoxicity

Blood Tests and Thyroid Issues

How to Naturally Balance Your Thyroid

What about Natural vs. Synthetic Thyroid Medication?

Chapter 36: Sex Hormones—Happy or Cranky?

How Sex Hormones Are Made

Estrogen

Estrogen Dominance: Xenoestrogens—How They Affect Us

Progesterone

Testosterone

Testosterone and Aromatase

Dehydroepiandrosterone (DHEA)

Cortisol and the Impact of Stress on Sex Hormones Production

Menopause

Your Hormones—Getting Tested

Hormone Replacement Therapy (HRT)

Uterus and Ovary Removal—The Health Impact

How to Balance Your Hormones Naturally

Chapter 37: Blood Sugar—How Is It Impacting Your Weight and Your Health?

Are All Sugars Dangerous?

What about Artificial Sweeteners?

Sugar and Insulin Resistance

Sugar and Leptin

Type-3 Diabetes

Sleep, Stress and Sugar

Metabolic Risk Factors

Testing for Blood Sugar?

How to Kick the Sugar Addiction

Supplement recommendations to help stabilize blood sugar

Section 8

Chapter 38: Your Gut—Understanding How It Works and What Could Go Wrong

The Nervous System and the Gut

The Anatomy of the Gut

The Bugs in Our Gut

Intermittent Fasting and the Gut

To Simplify: The 5 R’s of Gut Health

Chapter 39: The Immune System—Is Yours Strong Enough?

Immune System 101

So, What Should One Do?

Did You Know? The Role of the Appendix

Impact of the Gut on the Immune System

What About the Flu Shot?

Chapter 40: Inflammation—What Does It Mean for Your Health?

Weight Gain and Inflammation

Gluten and Inflammation

NSAIDs and Inflammation

How to Decrease Chronic Inflammation

Chapter 41: Food Sensitivities—Is Your Body Angry with What You Are Eating?

How Foods React with the Body

Food Allergies and Sensitivities

Food Intolerances

What Is Wrong with Wheat?

What Is Wrong With Gluten?

Does Gluten-Free Always Mean Healthy?

Benefits of a Gluten-Free Lifestyle

What Is Wrong with Dairy?

The Low-Fat Craze

Still Not Playing in Milk’s Favor

Milk Alternatives Anyone?

Other Facts about Milk, Calcium and Health

Four Tips for Dealing with Dairy Issues

What Is Wrong with Soy?

Soy and Family Explained

Soy Protein—Quality

Soy Baby Formula

Soy Protein Powder

A Final Note on Soy

Three Ways to Identify Food Sensitivities

Chapter 42: Histamine Intolerance—Could It Be Contributing to Your Allergies?

What Are Histamines Anyway?

What Causes an Individual to be Histamine Intolerant?

Does Everyone Have an Intolerance to Histamines?

Testing for Histamine Intolerance

Natural Solutions for Histamine Intolerance

Section 9

Chapter 43: Brain 101—How Does Your Brain Work?

Brain Basics

The Three Pillars of Brain Health

Oxygen

Proper Fuel

Stimulation

The Gut-Brain Connection

Chapter 44: Neurotransmitters—Nutritional Support for Optimal Brain-Body Communication

Acetylcholine

Norepinephrine

Serotonin

Dopamine

Solutions for Dopamine Imbalance

GABA (Gamma-Aminobutyric Acid)

Chapter 45: The Nervous System—Is Yours Turned On?

Nervous System 101

What Can Make Your Panel Trip?

Chiropractic and the Nervous System

Chapter 46: Sharpening Your Brain—How to Mitigate Cognitive Decline

Chapter 47: Epigenetics—You Are What You Think

Health and DNA

Making the Right Choices

The Power of Thought

Chapter 48: Aging—Slowing the Process

Accelerated Aging

Supplements for Anti-Aging

Section 10

Chapter 49: Sleep—More Than Just Beauty Rest

The Effects of Sleep Deprivation

Tips for Falling Asleep and Staying Asleep

Chapter 50: Meditation—You Don’t Have to Be a Monk

So, What Exactly is Meditation?

Types of Meditation

Chapter 51: De-Stressing—Explore the Tapping Technique

What is EFT?

When Should You Practice EFT?

Chapter 52: Electromagnetic Field—What You Don’t See Can Still Hurt You!

What are EMFs?

The Impact of Wearables on the Human Body

Health Impact of EMFs

EMFs and Cancer

How to Limit Exposure

Chapter 53: Earthing—Recharging with Nature

The Benefits of Earthing

How Earthing Works

Section 11

Chapter 54: It’s Your Health—Who Is in Charge?

Chapter 55: Know Your Numbers—Understanding Your Test Results to Take Control of Your Health

Bloodwork—Does It Say It All?

Blood Tests Roadmap

Let’s Get Some Oxygen!

Sugar Levels—Avoiding the Ups and Downs

Cardiovascular Profile

Cardiovascular Markers

Liver Profile

The Thyroid Gland—A Key Player

Is the Immune System Compromised?

Inflammation—Markers of a Body on Fire

Deficiencies and Overload

A Final Word

Chapter 56: Your Wellness Team—You Don’t Have to Do It Alone

Chiropractic

Naturopathic Medicine

Homeopathy

Holistic Nutrition

Physiotherapy

Massage Therapy

Acupuncture

Personal Training

Organic Dentistry

Life Coaching

Health Coach

Reflexology

Functional Medicine Practitioners

Chapter 57: Accountability—Who Is Helping You Grow?

Create Your Own Accountability Group

Accountability Builds Trust

Accountability improves performance

My Personal Experience with an Accountability Group

How to Get Your Own Accountability Group Started

Section 12

Chapter 58: Life Purpose—Are You Living Yours?

What is Your Life Purpose?

What is a True Purpose?

Chapter 59: Strengths Finder—How to Find and Develop Yours

How Can I Discover My Character Strengths?

Chapter 60: 10x Your Life—Are You Thinking Big Enough?

What is 10X Thinking?

How to Apply 10X Thinking

Chapter 61: Philosophy—We All Need It

Our Personal Philosophy

Let’s Get Practical: The Branches of Philosophy

Chapter 62: Your Story—Is Yours Holding You Back or Driving You Forward?

Powerful Stories

Conclusion

The Health Hacker Manifesto

About the Author

Notes

Preface

We All Have a Story

Owning our story and loving ourselves through that process is the bravest thing that we’ll ever do.

— Brene Brown

Each person has a unique story. The obstacles and opportunities we have faced have led us to who and where we are today. The amazing thing about our story is that we are in control of it. While we cannot choose every circumstance in our lives, we can choose how we react to each one. We may have had a difficult past or felt that we were dealt an unfair hand, but we can always decide what happens next. We can analyze who we are and where we are in our lives, and then make changes accordingly.

As a preface to this book, I thought it was important to share my own story with you. I want you to know exactly from where my drive and insatiable thirst for knowledge and ideas stem. I hope that you will also take time to reflect on your own story. Understanding who you are and what influences you are important steps when looking to implement healthy lifestyle changes.

My Story

I grew up in Montébello, a small town in Québec, Canada, where I was blessed with incredibly supportive and loving parents. I enjoyed school and sports and was always on the go. All was well until the summer of 1983. At 14 years old, my simple life became a heck of a lot more complex. I noticed my body changing. I was very athletic and much more muscular than the other girls in school. I decided that I wanted to be thinner. I started watching what I ate and spent the majority of my summer at the local pool and on the tennis court. When school started in the fall, all my friends told me how great I looked. That’s when being thin became an obsession.

At a height of 5’9’’, I went from being a healthy 128 pounds to a shocking 89 pounds in only a few months. I remember going to a provincial volleyball tournament that fall. Despite being one of the best players on the team, my coach benched me. I was livid. I’m guessing that he was too afraid to play me, and I don’t blame him. I looked sickly and weak. I knew I would have to start eating if I wanted to be allowed back on the volleyball court but I could not bring myself to do it. It was like I had lost control of my mind. Food became an enemy. The more people urged me to eat, the less I could. My parents tried helping, but they were at a loss. They brought me to Sainte-Justine Hospital in Montréal, where I stayed for over a month. Though the team there did the best they could, I found it difficult to relate to anyone. What did my 45-year-old bearded psychiatrist know about being a 14-year-old anorexic girl? I felt so alone and did not know how to get out of the dark hole I was in. I was scared.

One day, while taking a bath in the dark—I could not stand the sight or feel of my own body—I had a pivoting moment. I had to do something or I would die. I had to regain control of myself and get better. Nobody else could do it for me. I realized that I was being selfish. My health was impacting not only me, but also my parents and the people who loved me. I realized that I was put on this planet for a reason and I had a purpose to fulfill. Dying at 14 years of age was not my purpose. I realized that I had to make health my number one priority if I wanted to live. I realized that I had to take control of my mind and make my own decisions on what was right for me. I could not let classmates, the media, or marketing agencies tell me how to look or how to behave. I had to think for myself.

It became my quest to get better, healthier and stronger, so I read everything I could. I became a student of nutrition, fitness, mindset and anything to do with personal development and performance. I was on a journey to heal myself, to learn and to help others. Around that time, my family started seeing a chiropractor. Interestingly, the chiropractor only spoke English and we only spoke French. I did not understand exactly what he was doing but he was helping my mother with her frozen shoulder, my dad with his anxiety, my uncle with his constipation, and my cousin with her chronic ear infections. I thought to myself, How cool is this guy’s job? He helps people with his hands. No drugs or surgery. I saw his diplomas on the wall. They were from English schools, and all from the United States. I thought to myself, Well, there goes that idea. We don’t have that kind of money, and I don’t speak English.

I had always been good in school. I liked science and a challenge, so when a friend of mine joined military school, I thought it might be the right fit for me too. That first year in military college was my first encounter with failure. As much as I liked the military experience, I quickly realized that engineering was not for me. I kept joking that if I had to build a bridge, it would collapse! This was an important learning experience for me. My decision to leave was not an easy one, but I knew in my heart that my education and career had to align with my core values and purpose if I wanted to be happy and fulfilled.

Eventually, I entered the French stream of the Human Kinetics program at the University of Ottawa. While in school, I waitressed at a local restaurant; it was a great experience, and I learned a lot about people and their behaviors. I also learned a bit of English. So, when I heard about a chiropractic school in Toronto, I thought, If I can get by serving people in English at the restaurant, how hard could it be to go to school in English? As Tony Robbin says, It is not about the resources, but about being resourceful. And resourceful, I was. I barely spoke English and did not have the money but somehow, I found a way. After eight years of postgraduate studies, I became a chiropractor!

Chiropractic school gave me the tools to help people with their physical symptoms: neck pain, back pain, etc. However, it was only after being in practice for a few months that I really started to understand the power of the nervous system on one’s overall health and well-being. I started seeing amazing transformations in my patients. I heard reports of no more headaches after twenty years, depression lifting, couples being able to conceive after years of trying, kids having better focus in school, and entire families no longer plagued with recurrent colds and flus.

The power of chiropractic became so obvious to me; I was astonished. I was seeing first-hand how chiropractic was changing people’s lives, their relationships, their overall performance, and even their outlook on life. I was now on a quest to be the best doctor I could be for my patients. I wanted to be that resource I did not have when I was 14 years old.

Although I chose to become a chiropractor, the more I think about it, the more I realize that the profession actually chose me. But I have to admit—it has not always been easy. As a chiropractor, you are often challenged and criticized. You are told that you are not a real doctor and that your philosophy is wrong. It can be frustrating, but seeing all these amazing results and being part of a person’s health journey makes it all worthwhile.

Chiropractors give their patients the ability to perform and function at their highest potential and live a life of wellness by removing nerve interferences that impact cells, tissue and organs in the body. Ultimately, chiropractors sell well-being and optimal function.

Promoting a healthy lifestyle can be difficult in a world where we pay more for a cure than for prevention. Despite this, I know I am meant for more than relieving my patients’ aches and pains. My purpose in health is to educate people and provide them with the tools to think critically and create habits that generate a fulfilling life. I want to help people realize the importance of taking control of one’s health and well-being because no one else can do it for them. Too often it takes a cancer diagnosis or a brush with death from a heart attack for them to finally take their lifestyle and habits seriously.

I am always searching for ways to spark people’s interest in health so they don’t have to suffer from illness later on. Just as I invest in myself to be a better doctor, businesswoman and speaker, I believe everyone should invest in themselves physically, emotionally and spiritually in order to design a life they want to lead: a life of meaning. I learned from my own struggles with language barriers, starting a practice from scratch, and dedicating my life to continual growth and personal improvement, that we can all design a life that is intentional. Even if we have to start small, it is important to find our passion and help others get to where they want to be by adding value to their lives. In turn, value is added to ours.

Along my journey, I was influenced by many people: educators, authors, speakers and motivators. From attending conferences, taking courses, reading books and doing online programs, I was able to develop into the person I am today. I still continue to learn and grow by feeding my mind with information. Countless people have influenced me through their teaching, experience, guidance, advice and partnership in ways that I cannot explain and that I am so thankful for. They have opened my eyes to the realms of spirituality, business, self-knowledge, purpose, leadership and health. Their influence has helped me create a practice and lifestyle that I am proud of. I truly believe everyone must commit themselves to continuous and ongoing learning.

Why I Wrote This Book

If there’s one thing I’ve learned as a natural health practitioner over the past twenty-plus years, it’s that a one-size-fits-all approach doesn’t work for most things. The same goes for this book. Not everything I’ve written will resonate with everyone who reads it. Some of you will take in the information and adapt the methods to what works for you. Some of you may feel compelled to delve deeper into a certain area that really hits home. I hope that it ignites something in you, or speaks to your intuitive sense in a way that moves you to explore different areas of health in greater depth.

There will be people who will find the more technical sections in some chapters of the book somewhat challenging. If so, I encourage you to bypass it for a bit, move on, and maybe come back to it again later on. This is not to say that I dismiss anything included in the book as extrinsic or dispensable; however, some information may be pertinent only later on for you.

This book isn’t a solo diet plan, or an exercise routine, or even a vitamin regimen. The information and ideas are here to make you think about your health, and to provide you with the most relevant, innovative information and processes available today. I want my readers to understand how much control they truly have over their habits and ultimately their realities.

This book is also to make you realize that wellness is subjective; there are countless ways of approaching health and addressing conditions and diseases in ways that are effective and natural, yet you must find the approaches that are right for you.

In addition, I also want my readers to realize that true wellness is all-encompassing, multi-faceted, and unique to each individual. I want to shift the one-size-fits-all, diagnosis-based mindset that our society has adopted toward health and direct the attention to getting to the root causes of today’s most common health concerns. In other words, get to the why of ailments.

The New Era

There is a new wave of personalized medicine that is developing, which emphasizes the importance of taking each person’s unique nature and nurture into account. With this, the future of medicine is shifting toward an approach that includes the various aspects of one’s health, such as genetic make-up, biochemistry, physical and mental health in order to help each person reach their own subjective potential.

Now, some of you might be wondering, Why cram so much into one book? Most health and wellness authors focus on one thing and one thing only: a certain meal plan, an exercise regime, or a specific health protocol. The thing is, not everyone reading a book needs to become an expert. In fact, knowing a bit about a lot can go a long way when it comes to your health.

The twelve sections in this book are based on the questions and health problems I hear and see in my practice every single day. Each is an important piece in one’s overall health and well-being. The hack your health concept—which will be discussed in detail in the first chapter—is all about creating action. What good is information if you don’t put it into action? Too often in my practice I hear patients say: I know, I know. I have to exercise and eat better, and yet they never seem able to act on it. I wanted to create something that didn’t just get you thinking about health, but encourage you to take action and make positive changes.

My passion in life is optimal health and the expression of our human potential. Helping people help themselves is what I do, and what I love to do. This book is a product of this passion and philosophy. It’s a collection of almost everything you need to plan your health goals and begin your journey to greater health and wellness.

So, I want to congratulate you for picking up this book, for making the decision to take control of your health and establish good habits. The work you do while reading this book will contribute to a lifetime of well-being. Congratulations!

Don’t go through life, grow through life.

— Eric Butterworth

Who Is This Book For?

No matter where you fall on the health spectrum, I am sure this book will bring you value. Whether you are just starting on your health journey or far down the road, I’m certain that Hack Your Health Habits will inspire you to make positive changes. I do realize that everyone is at a different level. If you happen to be a beginner or fall somewhere in the middle, rest assured—you don’t have to implement everything in this book right away.

For some, even taking a daily dose of vitamins is a struggle. It’s taken me a long time to get to where I am today. Through much research and a commitment to leading a healthy life, I learned how to hack my own health habits and create the vibrant life I now live. With a little help from this book, I’m confident that you can do the same. Though some of the health hacks discussed may seem out of reach at present, don’t worry. This book isn’t meant to overwhelm you with information. In fact, to help you implement new habits, I have designed a Hack Your Health Habits Worksheet that you can download and print to follow along as you read through the chapters. This will not only help you internalize the information, but also will assist you in integrating what you learn from this book into your daily life. You can download the worksheet by visiting:

www.hackyourhealthhabits.com/worksheets

You don’t have to implement every hack right away; take it from Catherine. Throughout the book, you will notice comments, ideas and questions from our character reader, Catherine. Catherine’s comments are meant to help clarify the concepts discussed in this book. She will talk about her family, friends and personal health struggles. She will also give tips and tricks that can help you on your health and wellness journey. You may notice that Catherine is more eager to try some hacks than others. She realizes that she can’t tackle everything at once. Instead, she focuses on key health hacks in order to be successful. I encourage you to take the same kind of approach when hacking your own health.

To differentiate between Catherine’s comments and regular text,

her comments will look like this.

Note that while these comments are meant to help, you can skip over them, if you prefer. Consider them an added bonus!

So, Who is Catherine?

I wouldn’t exactly consider myself a health nut," but I do try my best to keep my family and me healthy. I do make an effort to occasionally buy some organic products, I work out two to three times per week at a local gym, and I do like to stay up to date on the latest health trends. I am a 42-year-old mother of two girls (aged eleven and thirteen) and own a home with my husband of fifteen years in the suburb of a big city. I have a Bachelor’s degree in Business Administration and work full time at a telecommunications company as a Development Manager.

My core values are family, health and personal development. I also value honesty, humor, physical activity, adventure and loyalty. I really believe that taking care of myself allows me to be a better mother, wife, friend and family member. I keep my kids actively involved in sports and want them to grow up as confident, healthy young women. My goals are to keep improving myself and to grow as a person with an informed and open mind. I want to lead a healthy and vibrant life for years to come and know that hacking some of my not-so-great health habits will play a big role in this."

Now that you know Catherine a little better, before we get started, there is one more thing I would like to address.

Health is our most prized asset, but how do we measure our net worth in respect to our well-being? When it comes to money, it is easy to measure how rich we are by looking at our bank accounts. How could we possibly give health a similar value? What separates the wealthy from the not-so-wealthy? I wish measuring how health-rich we are was as easy as getting a monthly bank statement but unfortunately, it is not. Even though we can’t truly measure our health worth, I still gave it my best shot and created what I called a Health Currency Questionnaire. The questionnaire is a thorough assessment that attempts to measure how health-rich you are when it comes to your health knowledge and the integration of that knowledge in your lifestyle. I recommend you do the quiz before and after you have read and implemented the tips, tools and strategies you will learn in this book. My goal is for you to be worth a lot more after reading Hack Your Health Habits!

To complete the Health Currency Questionnaire, please go to

www.hackyourhealthhabits.com/healthcurrencyquiz

Section 1

Get Motivated, Organized and Productive to Take Your Health Habits to The Next Level

Want to know the secret to building lasting habits, managing your energy, staying motivated and getting stuff done? Section 1 introduces you to the Hack Your Health Habits process—the ultimate formula for implementing long-lasting

healthy habits.

Chapter 1: Habits—You Are What You Do—The Key to Unlocking Your Health Habits

Chapter 2: Motivation—Are You Falling Short?

Chapter 3: Productivity and Energy Management—Are You Productive or Just Busy?

Chapter 4: Personal Prime Time—Are You Setting the Stage for Your Day?

1

Chapter 1: Habits—You Are What You Do—The Key to Unlocking Your Health Habits

First we form habits, then they form us.

— Jim Rohn

Think It Over

What are some current habits that you would like to change in the coming week/month/year?

What are some new habits that you would like to implement in the coming week/month/year?

How will your life benefit from incorporating these habits into your daily routine?

Habits are the everyday behaviors that shape who we are. We are the sum of what we do; our repeated behaviors ultimately create our identity. As creatures of habit, we develop behaviors—some good and some not so good—to make things easier for ourselves. Essentially, a habit is a behavior we repeat with little conscious effort.

Consider your morning routine: You wake up, make breakfast, take a shower, get dressed and drive to work. You may still be half-asleep when performing these tasks, but you complete them nonetheless; it’s like you’re running on autopilot. Habits help us save time, effort and energy. Adopting good habits can help propel us to a better state of health and well-being. While motivation is needed to get us started, learning to harness the power of habits can help sustain our motivation so that we can achieve our goals.

Creating good habits is a way of leveraging our brain’s capability to create positive change. The more we establish good habits, the less willpower we need to use, and the easier good behaviors become.

We are what we repeatedly do. Excellence then, is not an act, but a habit. These are sobering words from Aristotle, and an astute reminder that success doesn’t always come right away. I am sure you have heard someone described as an overnight success. Do you really believe that this is the case, or is this person’s success the outcome of perseverance and countless hours spent learning their craft?

Definitely the latter. Come to think of it, every single successful person I know is constantly working their tail off. I don’t think I would have been able to climb up the career ladder had I not gone above and beyond on the projects assigned to me.

Remember, we can take control of the development of our habits.

A Brief Biology Overview

Habits are an efficiency tool for the brain. Our brains are wired for pattern recognition; if they pick up on repetitive behaviors, they will expend less energy to produce that behavior. This ability to change and adapt to our environment is called neuroplasticity. As neural connections in the brain create associations between actions and behaviors, new neural pathways are generated, resulting in the development of ‘automatic behaviors.’

There are three parts of the brain that are responsible for pattern recognition and the development of neural pathways:

The reptilian brain, the oldest part of the brain, consists of the cerebellum and brainstem and is responsible for autonomic functions, such as body temperature, breathing, heart rate, sweating and even walking. It is also the part of the brain that controls our compulsive primal instincts.

The limbic brain, which consists of the hippocampus, hypothalamus and amygdala. This part of the brain is considered the emotional control center through its ability to develop memories, feel experiences and protect us from risky behaviors.

The neocortex, is the newer portion of the cerebral cortex that serves as the center of higher mental functions for humans. It is responsible for learning, consciousness and abstract thinking.

We are complex, aren’t we? To put it simply, these three sections of our brain interplay to recognize patterns. Recognized patterns are neurologically ingrained in order to reduce energy expenditure. In the same way, habits that are not so favorable never fully dissolve, despite our efforts to avoid them.

That explains a lot! My father is an ex-smoker of 30 years, but he still misses the feeling of holding a cigarette from time to time.

Once the neural pathways of habits are developed, chances are high they will be continually triggered.

A Brief Psychology Overview

Psychologists Ivan Pavlov and B.F. Skinner were pioneers in the understanding of motivation and habit development. Pavlov developed an experiment demonstrating what is known today as classical conditioning. He discovered that repeated exposure to an unconditioned stimulus paired with a neutral stimulus creates a conditioned response. That is, he noticed that with the introduction of food, his test subjects – dogs – began salivating. This was an unconditioned response. However, he discovered that if he rang a bell (a neutral stimulus) before introducing their food several times, the dogs would automatically begin salivating at the sound of the bell. They had been conditioned or developed a habit of associating the sound of a bell with food.

Similarly, B.F. Skinner conducted an experiment with rats that demonstrated the importance of behavior reinforcement through punishment or reward. Skinner showed how rewards work by placing a hungry rat in his Skinner box. The box contained a lever on the side, and, as the rat moved about the box, it would accidentally knock the lever. Immediately, a food pellet would drop into a container next to the lever. The rats quickly learned to go straight to the lever after a few times of being put in the box. The outcome of receiving food ensured that they would repeat the action again and again. This is known as positive reinforcement, which strengthens a behavior by providing a consequence an individual finds rewarding.

These studies apply to humans: Our minds are programmed for automatic behavior through cues, repeated behaviors and rewards.

So true! I could probably drive to work with my eyes closed at this point, but I sure won’t!

Developing Healthy Habits

Developing healthy habits requires quite a bit of conscious effort since they take a while to install in our minds. For habits to develop, certain actions and behaviors need to be repeated in a patterned sequence multiple times before they are recognized and hardwired.

The first thing to think about when wanting to develop a habit is to ask yourself why? What importance does this action or behavior have to you? What will be the benefits of creating this habit? Does this habit help bring you closer to your personal goals?

We need to have a big enough why factor to actually want to commit to changing or creating a behavior. A healthy habit needs to have meaning for us in order for us to implement it; it either helps us become more productive or establishes a positive change in our lives.

Once we have established a strong enough reason to want to change a behavior or develop a new one, we must implement a proper strategy and take action to have it drilled down into our subconscious. This ensures that the behavior does not deplete our limited reservoir of will and discipline.

Following these steps is key when adopting a new habit:

Prioritizing – Creating a new habit takes mental and physical energy. Don’t overextend yourself with too many new goals. The key is to focus on developing one significant habit at a time while conserving energy. Focusing on individual changes helps minimize distractions and allows you to delve deeper into obtaining that one change. The two components of this step are to determine the new habit and to truly commit to it.

Establishing triggers – These are cues and reminders that generate an autonomic response in the brain. Create an environmental support that will encourage the implementation of your new habit. For example, leave yourself notes or set reminders in your calendar.

Setting patterns – Incorporate actions into your day-to-day activities and develop a routine that your brain will recognize. Focus on the frequency of the behavior and practice it daily so that the psychological and physical patterns develop in your mind.

Setting rewards – Extrinsically motivate your brain to crave a reward the next time you repeat the behavior.

For example, a simple habit to take your shoes off upon arriving home. You probably don’t think much about doing it, but you have made it a habit. There is a mental link formed between getting home (the trigger) and your response to that trigger (taking your shoes off). And the reward is not bringing dirt on

your floors.

How to Develop Healthy Habits

You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.

- John C. Maxwell

So, how long does it take to develop a habit? Some say twenty-one days; others say six to eight weeks, but how long it takes really depends on the perceived level of difficulty of the habit you want to acquire and how important it is to you. Habits are a process, not an event. Understanding this key aspect of pattern development from the beginning makes it easier to manage expectations and to commit to making incremental changes. When we have a strong desire for the expected outcome, there is a greater inclination to continue the habit.

Examples of Healthy Conditioning

Here are a few examples of triggers, repeated behaviors, and rewards that can be set and maintained in order for a healthy habit to form:

Trigger suggestions:

Lay out your workout clothes the night before so that upon waking you are immediately reminded to work out.

I have even heard of people who sleep in their workout clothes so that they are ready to go in the morning!

Leave your daily vitamins beside your car keys to remember to take them.

Leave a book on your nightstand to remind yourself to read before bed instead of scrolling on your phone or tablet.

Repeated behaviors:

Establish a certain routine at the grocery store that allows you to avoid aisles with unhealthy temptations.

Punishment:

Remember how awful it feels to be hungover, to avoid excessive drinking on a night out.

Reward:

Remember you may get recognition at work for the extra effort you put in.

A simple way to achieve this is to decide and commit to changing one bad habit and/or adding one new healthy habit each month. Sounds doable, right? This will help you to set manageable and achievable micro-goals. By the end of the year, if you stick with your plan, you will have changed 12 habits!

As mentioned earlier, our habits make us who we are, and we want to remain as congruent with our goals and values as possible. Think to yourself: Who am I? Who do I wish to be? Do my behaviors reflect this? Remember, you are in full control of your actions. I often go as far as asking myself: How would ‘so and so’ whom I look up to and admire behave regarding this habit?

Hack Your Health Habits

My intent with this book is to help you become more aware of your current habits and to discover some new ones that you would like to acquire. The creation of a new habit may seem like a complicated undertaking. To make things easier, I have created a Habit Hacking Process that will guide you, step by step, through the phases of habit acquisition. This will help to make the implementation of new habits less intimidating!

Why did I choose the word hacking? Well, a hack is a clever solution to a programming or computer problem, and hacking implies using a novel shortcut or getting around a barrier in a resourceful way. This same concept can be used when wanting to change undesirable habits. The word change elicits negative feedback as, often times, it is associated with effort, with sacrifice, and with stepping out of our comfort zone. Now this ‘comfort zone’ is not a hypothetical place; it is very well established in our brains. In fact, it is hardwired into our own programming. That’s right, our behaviors and habits are quite literally ingrained in our mind through neural connections. You have most likely heard of the saying neurons that fire together, wire together. This means that repeated behaviors become programmed in our unconscious minds, making it very difficult to break free.

Fear not, for this is not permanent. This is where our hacks come into play. New behavior patterns can be established by creating new neural pathways and thus ingraining new habits. These hacks are small triggers and cues that you can add to your routine to help develop the appropriate habits you are looking to create with maximum change with minimum effort.

As you read through the chapters, note the behaviors and routines that you would like to add to your current lifestyle. If you are struggling to think of changes, don’t worry, I provide examples of hacks at the end of each chapter to guide your thinking.

The Three Hack-Your-Health Levels

In my years of experience in the health field, I’ve found that most health habits fall into three different levels in terms of their complexity and difficulty in execution.

What Is a Level One Hack?

It is a simple habit that can be executed quickly and easily and is often a one-time effort.

Examples include:

replacing your deodorant with a natural deodorant

replacing your cooking oil with a healthier oil

replacing your brand of multivitamin with a healthier brand

The Five Steps to a Level One Hack:

Be aware: What have you become aware of that you would like to change? What have you learned that you would like to add to your daily routine?

Decide: Make the decision to make a change. Set a goal and affirm why it is important to you.

Plan: What are the steps you need to take to implement this habit? What is your overall plan?

Implement: What do you need to do to follow through with your plan of action? How will you integrate the steps of your plan into your daily life?

Reflect: What did and did not work, and what could have been done differently to achieve greater results next time? How do you feel when the