 The next fundamental that I use to help heal myself as well as clients is nutrition. Here I was eating a diet for what I thought was a good diet for sports performance and that's what it was believed to be. I was eating a diet high in whole grains, complex carbohydrates, and high protein, right? High protein because I needed all that protein to help build muscle and get bigger and stronger and faster and low fat because fat was always taught to me that it was not healthy for us. So wow I was in for a big change by removing all the foods like such as the grains and the sugar and the excess carbohydrates, removing all the foods that were wreaking havoc on my system and creating inflammation and implementing real quality whole foods such as quality meats, vegetables, and very importantly dietary fat. The same fat that doctors had always told me are going to give me high cholesterol put me at risk for heart disease and die of a heart attack like my father did. These high quality fats were a huge part in healing myself, why? Because they contain the omega-3 natural anti-inflammatory properties. So by removing foods that were creating inflammation and implementing foods that would reduce inflammation, I've got the ball rolling now. I'm starting to feel pretty good, all right? Next, exercise. I am no stranger to exercise, I've been doing it probably since I was 14 years old, I had the weight set in my weight room and exercise can be a double-edged sword, it can be a great tool for many things but it can also affect you negatively and I was medicating myself to go and exercise because the pain that I was in, because I thought exercise was making me feel better, I would release endorphins, it would make me feel good, so I'd work out really hard, medicated like if I was still playing football, right? And all I was doing was just putting more stress on my body by doing so, I wasn't sleeping properly, then I was exercising, medicated and I began to fall into a cycle of overtraining. I overtrained myself even in that state. So overtraining is one of the most detrimental things you can do to your body. You will fry your adrenals, you'll create a hormonal imbalance and you'll leave yourself feeling like crap and also lead to more inflammation and pain. So by exercising more intelligently and putting more emphasis on rest and recovery, I was able to begin to heal myself and reduce inflammation with proper exercise because going to the gym three, four times a week is like three to four hours in a week, right? There's 168 hours in the week. So saying went to the gym three times, what are you doing for the other 165 hours, right? So I began to add a lot more daily movement in my life. I had become pretty much sedentary outside of going to the gym. I would be sitting down a lot, a greater part of the day, so I began to add more daily movement. And on my website, I came up with the commuter workout, which are all different techniques for those that have to commute long distances to and from, simple techniques such as taking the stairs all the time, parking your car further distance away. It takes 30 minutes to find a parking spot in South Beach. It really does. So by walking to the store once in a while, it's okay. You may arrive a little bit late, but this daily movement that you add throughout your day adds up over the course of the day, over the course of the week, and can pay dividends on your health by just stabilizing blood sugar and helping you to be more efficient at burning fat.