Step #1 - Master the Body.

Greetings! I'm so glad you made it this far, and I just want to mention that this might be one of my favorite chapters of the entire book. The developments and lifestyle adjustments I discuss throughout this section were some of the most influential pillars in my life that helped me beat suicide. Read carefully.

This chapter is for those that are slowly starting to slip into a worsened mental state. Perhaps you have just been noticing more chronic fatigue, or maybe you are finding yourself becoming more emotional than usual.

Simply put, this chapter will cover the very first and most fundamental element you need to examine as you begin to face the first folds of mental challenge. If you are at this stage, I could not be more thrilled to have your attention. You can catch this sucker early.

If you find yourself deeper in the depths of depression, do not skip this chapter. My earlier statement was made assuming you had already done everything I am going to share with you throughout this chapter. I highly doubt that is the case. Everyone reading this chapter will gain something from it. That is a promise

What I will be discussing in this chapter, is the undeniable connection between your physical wellbeing and your mental health. Whenever someone comes to me in need of some advice, I will always reference this first. Think of it as a prerequisite to good mental health.

The first question I ask people when they begin to feel symptoms that could be associated with what we know as clinical depression, anxiety, or attention issues, is : walk me through your diet and relationship with physical exercise. For many, this can come off as harsh, possibly judgmental, but it really does matter. I hope to convey that sentiment to you effectively in this chapter.

I am not going to reference studies in this introduction to the subject, as there have been hundreds of thousands of publications on the relationship between mental and physical health. However, I will dive into some especially convincing empirical evidence later in the chapter.

For now, allow me to outline the key points I believe you must know, if for some reason you close the book here and never pick it back up. This will also serve as a sort of roadmap for the upcoming content, giving you a sense of what is to come.

First, exercise makes your body feel good - on a physiological and chemical level. You need to move your body every single day, in some way. This is not fulfilled by simply walking around the office more, or walking a block to your favorite coffee shop. I am telling you to set aside at least 30 minutes every single day for physical exercise. This can be cardio, or strength training - whatever you prefer. Now, ideally I would tell you to do 45 minutes of both, but the reality of the situation is that baby steps are the most widely effective path to consistency. Just focus on 30 for now.

Second, exercise - even daily exercise - does not make a person healthy, and therefore is not enough to stimulate the maximum positive effects that a good physical state can have on the mind. In my experience, and those I've helped train or have observed, diet makes up about 65-80 percent of a person's physical shape, and even more of a person's overall health. The variability here comes strictly from genetic and metabolic factors that can be outside of our control. You CAN'T outwork a bad diet in the gym or on the track. Sure, you may be able to exercise to the point of maintaining caloric maintenance, or even dipping into a caloric deficit, a physique is not always a reflection of a person's true health. A good example of this would be someone who has a six pack and great muscle definition, while also having horrible acne, and very clear signs of internal inflammation. Therefore, much of what is purported online in this day and age relating to diet is misguided, as it focuses purely on macronutrient profiles, and not nearly enough on the quality and nutritional value of food.

Third and finally, for most people, the way you see and feel about yourself externally will unequivocally impact how you feel internally. Don't get me wrong, I have no hate in my heart for the core tenants of body positivity. With that being said, the manifestation of the body positivity movement in today's society - specifically as it is shared on social media - almost explicitly discourages those who would see genuine benefits by making a change in their lives. The process itself of making progress towards your fitness goals, and getting into shape through a healthy diet and exercise regimen will do wonders for your mental health. The discipline needed to make a meaningful transformation will subconsciously translate into a greater level of self-respect and more positive self-image - two of the most influential markers for mental wellbeing. However, DO NOT get your health advice from Instagram or TikTok. Modern society (in particular the United States) is actively experiencing a counterintuitive shift toward almost celebrating obesity and overweight standards. On the other hand, looksmaxing and other social media trends are almost always taken too far, and at this point, are pressuring the youth towards eating disorders and extreme food restriction. Essentially, we seem to be incapable of promoting health. Remember, baby steps. Making a healthy change (emphasis on health) externally, will naturally translate to your health internally.

Fantastic. Now you know exactly what we will be talking about in this section. If you are nervous about how to do any of what I am discussing, and feel overwhelmed, don't worry. I will be going into excruciating detail with examples from what I implemented, as well as giving you the leading medical opinions on what to do, in case you are a little skeptical.

Let's dive in, shall we?