Holistic Healing Practices
Yoga Pose
These are some practices of holistic healing that have made me look and feel 15 years younger than my chronological age. They are presented to you to help you enhance your inner capacity to heal, NOT to heal any particular symptoms. As your inner healing vitality increases/improves/balances, it is likely that many if not most or even all of your symptoms will disappear. That depends a lot on your age, condition, and commitment. Think of symptoms as how the body communicates with its caretaker, which is YOU.

I may increase this list some day with new things that I have learned or old things that I can remember.



Ketogenic Diet is about reducing the insulin spike after every SAD (Standard American Diet) meal because they all have too many carbs. It is a study all on its own. It is a difficult transition from the (SAD) for most people to take because most modern folk are addicted, LITERALLY, to sugar. Little do most people know that most carbohydrates like bread, tortillas, chocolate brownies, ice cream, etc. turn into sugar or glucose in the body, and glucose is what spikes insulin. So, if you never touch sugar (and feel virtuous about it of course) but eat 300 grams of carbohydrates (which is not unusual), you just ate 275 (or so) grams of sugar. (There are some "carbohydrates" that are fiber, so they don't count, but most people never eat even as much as 25 grams of fiber per day.

The ketogenic diet is VERY health building, or I should say that the ketogenic diet frees your inner healing capacity to heal other things rather than fight off the encroaching insulin resistance assault that you are doing to yourself by eating so many carbohydrates. People who insist upon continuing to eat a high carb or junk food diet are very un likely to be able to heal themselves when cancer or heart disease, etc. knocks on their door.

Notice that most reports talk about weight loss, but other ailments also get healed and a lot of pharmaceutical drugs get dumped.



The Carnivorous Diet is like the ketogenic diet, only more hardcore. Some people eat literally 100% meat. Dr. Shawn Baker has been eating stakes and ONLY stakes for about 4 years now. And, by the way, if you are worried about his health, don't be. He is looking very, very, very good. At age 55 he sailed through CoViD-19 like a teenager with a cold. You can find him on YouTube. I know because I have been watching several of his videos on his YouTube channel every day for years. (He posts about 3 or more short videos every day.)

I eat about 96% meat (fish, raw eggs, beef, liver, other beef organs, DIY milk kefir, etc., but also some blueberries) for about 2 or 3 years now. Amber O'Hearn, a famous carnivore thinker and speaker at carnivore conferences, calls herself a lipovore, meaning she is a carnivore that eats a lot of fat. She has been a carnivore for about 8 years, and she is looking very healthy. I am a paleolithic ketogenic lipovore, and my health keeps on getting better and better.

That's Good Money
This is what happens when you get intense about your exercise. YouTube Channel: "Thats Good Money"


Intense Exercise including resistance exercise, weights, HIIT, calisthenics, and cardio could be the most effective holistic health practice ever, by a wide margin. Unfortunately too many people don't do the intensity part. Most people can build a lot of health strength this way. Intense exercise is actually more efficient at triggering autophagy and apoptosis than fasting. (and of course if you combine the two, then you are even better off.

There is definitely a "too little" and a "too much" when it comes to intense exercise. See the section about Hormesis. Build gradually, but don't be afraid of a little pain, especially sore muscles and exhaustion. Build your determination so that you celebrate when you get to an authentic failure, when you simply can't push or pull any longer. Sometimes when I "fail" doing push-ups, my arms are so tired and so weak that I have to roll over on my side and use my elbows to get up, while chuckling to myself at what a victory that was. Don't feel guilty about very long rest periods during the day. The point of HIIT (High Intensity Interval Training, the best way to exercise) is that you can put everything into your exercise. Easy cardio is better than nothing, but it does not qualify as intense exercise. Intensity is the secret. Intense exercise is insanely good for one's willpower, about on par with cold showers. Dr. Peter Attia, MD on Joe Rogan. Peter tells us in this podcast that intense exercise is the single best 'drug' for health and longevity.

I actually spend very little time exercising. I would guess that perhaps 20 minutes per day, scattered all across the day. But those 20 minutes are down right heroic, like 100 push-ups in less than 5 minutes. The rest of the time I am resting. Without adequate recovery, lots of people fail to progress. I can't tell you how many young people I've seen on YouTube or Reddit who complain that they aren't getting the gains that they were hoping for, when they do 100 push-ups (or more) every day. Duh! Because they aren't giving themselves time to recover. If your muscles still hurt, then rest. This isn't rocket science. It IS being excessively yang, pushing one's self too hard and not allowing for recovery, which is an inherently yin or parasympathetic process. No one should do intensity on the same muscle group day after day after day. Every other day is quite sufficient.

The new punishment for sloth is no longer eternal damnation. It is now painful disease and an early death.



Walking is different from cardio or running (see above), not just in degree. Walking isn't just a milder (or wimpier) form of cardio. It is extremely health building and exhilarating. My theory is that it sends a message to one's autonomic nervous system that everything is OK, while running sends the message that one is being chased by a grizzly bear. I always viewed walking as merely a wimpier form of running. But as I learned more about it and tried long walks, I discovered not everything can be interpreted in terms of our previous experience (running). I take my sweet dog for long walks at sunrise every day, and only a major snow storm can stop me. Walking is also a good way to measure my inflammation and make my whole day. If I have behaved myself, especially getting enough good sleep, then a 1 hour walk can be extremely enthralling and pleasurable.


Fasting has many benefits, the most important of which is triggering autophagy (cleaning the inside of cells) and apoptosis (cleaning the body of old and weak cells), two very important subjects that need to be studied. Fasting will also not hurt almost everyone. People with type 1 diabetes, anorexia nervosa, and all wasting diseases, should consult with their physician.

I was born in 1945, and I fast for 23 hours (and do intense exercise) every single day (called OMAD or One Meal A Day). Fasting has been great for my health; it reduces my inflammation, so I know it as one of those fact thingies. I've been doing OMAD, extended fasting, and intermittent fasting for years. There are numerous different kinds of fasting, intermittent fasting (skipping breakfast) being the most popular. Although intermittent fasting is where people should start, it still has a plethora of benefits, like weight loss, clarified thinking, energy, autophagy, apoptosis, etc.



Wim Hof, God-Father Of Cold Exposure
Cold Exposure (or hot/cold showers, contrast showers, cold shocking, or ice baths) is very beneficial for your immune system, EMOTIONAL RESILIENCE, WILL POWER, recovery time, thermogenesis, etc., etc., etc. This one of the best practices that I have ever encountered; unfortunately it is also the most difficult. Cold showers are a treasure for the brave. But the fun of it is that doing this MAKES you braver and braver. And you can see this in your every day life. You start taking a class in aerodynamics, or you say hello to someone you were afraid of, or you aren't afraid of them any more, or you don't get your feelings hurt so easily. Cold showers does good for your physical health; it does wonders for your emotional health, willpower, and get-up and go.

I love it when I feel the blood vessels on my scalp contract in the cold water, and then relax when I turn it on to hot. I can't prove it, but I know it as a certainty that cold to hot to cold to hot, repeat several times, is keeping my blood vessels young.

You can build courage. No one starts out courageous. Even Wim Hof admits that he dislikes ice baths. He says this openly and without shame or reservation.



Vitamin D3 Supplementation is a necessity for just about everyone, since almost everyone in modern society is vitamin D3 deficient. By the medical standard, perhaps 70% are deficient. But those standards are based upon normality, not optimality. We all need to supplement vitamin D3 or sunbathe deliberately and often to be optimally healthy.

Why would this be so? Remember the Paleo principle. We evolved on the high plains (5500 feet above sea level) of equatorial East Africa. Higher altitude and "equatorial" means more UVB, the ultraviolet light rays that make vitamin D3 on your skin. To make as much vitamin D3 as our genes were selected for, we need as much sunlight as our ancestors to get what is optimal for us. But we all live in houses and wear cloths and probably don't live at 5500 feet above sea level or in the tropics. Some of us even avoid the sunshine because medical doctors said that it causes skin cancer.

Perhaps it causes skin cancer to sickly Westerners who eat junk food and party all night, but if it causes skin cancer for healthy people we would have never existed. In fact our grandparents would never have seen the light of day. But, as usual, medical doctors don't think holistically or along evolutionary lines, and they seem painfully fond of standards that keep people coming back to them and paying their medical bills on time.

But how do we know what is optimal to take? Because some scientists were good enough to travel to Kenya and test the blood levels of Maasai people. You know, those smashingly handsome young men who jump up and down in their ceremonies. Their blood levels were around 46 nano-grams per milliliter or 115 nmol/L . The US medical recommendations is above 20 ng/mL, and most people don't even get that high. For us to have as much as our Maasai friends, young people need to supplement at least 10,000 IUs per day.

Sun2
The Vitamin D Generator

I take 30,000 IUs per day. Older people don't absorb as well; I have had no problems with this level since I started in March 2020 at 50,000 IUs per day. I also take vitamin K2.



Sunbathing is a perfectly good way to obtain vitamin D3. The medical profession will tell you that it causes skin cancer and that sunshine kills skin cells (probably in a petri dish), but this is just another example of them not thinking holistically or paleo and being oblivious to hormesis. Yes, if you are in the sun, some of your skin cells will get whacked. However, 22 hours later they will have been replaced with new cells, more melanin, and you having more vitality and vitamin D3. If you are unhealthy, you may want to limit your time in the sun or wait until you have built-up some health strength before doing much sunbathing.

The sun is a natural opiate via POMC (a gene) which releases B-endorpin into our blood stream. We are designed by Mother Nature to be addicted to the sun. If you do not get it naturally you’ll seek it artificially. Artificial will never be as good as natural.

Sunbathing should NEVER extend to burning.



Sun Gazing will fire-up your hormones and help get you in tune with your circadian rhythm. Tuning your circadian rhythm is a very important but neglected subject. SUN GAZE ONLY FROM SUNRISE TO 20 MINUTES AFTER SUNRISE and/or 20 MINUTES BEFORE SUNSET TO SUNSET. Any other time is you being self-destructive and/or stupid. Of course, if you live in Norway, then you could loosen this up. But if you live in Singapore, then perhaps you ought not to sun gaze at all. You decide. They are your eyes.


Grounding helps people drain the excess electrical charge from inflammation by grounding themselves electrically to the Earth. The process is slow, taking about 8 hours, so you won't feel a shock. Inflammation is behind most modern diseases, and grounding greatly helps reduce inflammation. It is really quite amazing when you first do it. Clint Ober discovered it by chance and his curiosity.


Yoga has an extremely long history of popularity among health aficionados. I do yin yoga as I think that it is closer to the original yoga. Today's yoga is very yang, and in this world we need to balance the ambient yang with some personal yin.


Squatting. Not doing squats, which is a wonderful resistance exercise, but hanging out in the position of a squat. Our ancient ancestors squatted a lot, but for the past 4,000 years or so, Westerners haven't squatted. Learning to be comfortable in a squatting position has been very difficult and painful for me, but it is well worth it. All things pelvic are improved with squatting every day, including sleep, pooping, libido, and general energy. I do two sessions of 15 minutes each while play video games. I leave the squatting position by standing straight up, and I can tell you that that is NOT easy.



Breathing Exercises massively help with one's inner healing capacity or vitality. Both in quantity and quality of your prana can be positively impacted by breathing exercises. This is probably the best proof for the existence of prana.

However, don't get too excited about breathing exercises. There is a too much, just like the hormesis perspective says. Don't do your own thing and do more than the teacher instructs. 4 second box breathing may seem mild and safe, but if it helps the US Navy SEALS, then it must be powerful. Don't force breathing exercises.

Wim Hof, God-Father Of Tummo style Breathing Exercises
Don't get too enthusiastic about them. Do them with extreme gentleness and calmness to your body/mind. It is definitely not a hormetically wise practice where pushing yourself helps with "gains" of some kind. But it doesn't have to be intense. Health is not only about getting to be a hardcase and suffering. This is more like you relaxing into your parasympathetic nervous system. But it is extremely powerful. Meditation and sleep are also not tough guy stuff, but without them, we are either dead or seriously out-of-balance.

I did not have the nerve strength (or whatever) to do Wim Hof (or Tummo) breathing for very long. I don't suppose that 35 socially isolated LSD trips and 8 shock treatments in the late 1960's had anything to do with that weakness. It is a well-known fact that breathing exercises can blow a person apart from the inside out. People who promote breathing exercises don't seem to mention that very often, sort of like doctors don't mention that there can be vaccine damage with any vaccine.

However, I can do simple 4 second box breathing for 10 minutes without apparent sleep disturbances or irritability issues. I hope to strengthen my nervous system to the point that I can continue with my Wim Hof breathing, which I like very much. Wim Hof breathing promotes long exhale holds, and exhale holds is where all of the magic happens. I held my exhale hold for 4 minutes once. Hopefully I can get back that.

Breathing is an arena with a lot of possibilities for health improvement. There is Butayko breathing method. There is also the simple practice of making sure that you do not breathe through your mouth, especially at night. Take a 1.5 inch piece of surgical tape and stick it perpendicular to your mouth so as to make sure that you don't mouth breathe at night. This is not only very health generating, but it is safe AND helps you to realize that something as simple as proper breathing can make a world of difference with your health.



Sleep is the worst possible choice for Natural Selection to make, yet every single animal on Earth sleeps. Porpoises even sleep half of their brain at a time. My personal estimation is that 96% of all healing happens while you sleep, although what you do during your awake phase conditions what your sleep can do for you. If you are just sitting around on your butt all day watching TV, then your sleep won't have much to work with. Moon If your sleep is impaired, you are basically dying.


Meditation is about slowing down the mind. Meher Baba said that slowing down the mind is a means of getting closer to God. He is not alone in this perspective. In 1800's America, there were many spiritual groups that promoted what they called 'quietude'. Among spiritually oriented and advanced people, they universally recommend slowing down the mind. Slowing down the mind is a great blessing. Even the call to live a more simple life or live closer to nature is about slowing down the mind.

Meditation does not have to be done sitting in just exactly some way. Any position is fine; keeping your back straight is finer still. I think that we inherit a lot of meditation rules from the distant pass from cultures where they used meditation to keep teenage boys orderly, and as we all know, this is not a natural thing for teenage boys. I know; I used to be one. So in order to develop some discipline in their teenage boys, instead of encouraging them to play football or forcing them to join the military, they develop strict rules about meditation and encouraged their boys to be taught by strict monks. But it gets down to meditation slowing the mind; not sitting in an uncomfortable position for long periods of time. I meditate whenever I can't sleep, in my sleeping position in my bed; hopefully my back is straight. But I do get in some pretty long meditations that way.



Energy Medicine is about accessing energy that is NOT physical and is not perceivable to our senses, but we can observe the changes that occur when we use them. We don't have to know how they work; we just need to know that they do work. If you can grasp vitality or inner healing capacity or prana or chi, then energy medicine should not be too hard to understand.


So Many Practices! There are so many other practices, so many energy practices even, that I am running out of space. So I will just mention a few without going into details. There is EFT and Gary Craig. Gary Craig was a wealthy person who took a course in a tapping practice that cost him $100,000. Once he learned it and proved it to himself, he streamlined it and GAVE it away to the world as "EFT", or Emotional Freedom Technique. This makes Gary Craig is hero. It is a very simple technique.

But wait!!! Gary Craig was not finished. He developed a practice of simply TALKING to his inner healing vitality or his inner healer, who he rightly decides is female. I talk about 'Her', but I never thought to talk WITH Her. What a brilliant contribution to health building! In 1000 years, this will be the main healing practice and everything else will be secondary.

Perhaps I could apply it to my hatred of con med. I'm probably going to get sick from that kind of hatred.

There are many, many more practices that I could mention here, and I will.