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7 Ways to Declutter Your Personal Health



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For most of us, our health is cluttered. Not necessarily cluttered by stuff, mind you, but cluttered with information. Too many new diets, new must-have supplements, or new workout plans. Too many opinions on how much water to drink, which must-have supplements to take, and how much sleep you need.

Enough. Caring for your health starts with the basics we all know well: eat nutritious food, break a sweat every day, get enough sleep, and take time to meditate. But, if you’re asking for tips to follow, this is where I would start:

1. Get rid of the diet books

You don’t need them! Think about it: how many times have you seen or heard about a new cure-all diet plan, rushed out, bought the book, skimmed the first 40 pages, and then shelved it?

Now, how often do you think back, and say to yourself, “I really need to follow that XYZ plan…it makes so much sense!”?

You’re cluttering your mind with information that, frankly, is only made to sell books. Yes, there’s tons of research being done on various methods and strategies of eating. But that’s all they are: strategies. No one system is going to work for everyone, and unless you’re a doctor, dietician, or nutritionist, you’re not in a position to do the experiments yourself! Mass-market diet advice is designed to sell copies to as many people as possible, not solve problems for individuals.

It’s okay to read a blog post explaining what keto or paleo or vegan is. But beyond that, are you really going to change your lifestyle every time a new book comes out?

2. Get rid of the supplements

You don’t need them! Yes, I recommend supplements to my clients. But they are (ready for this?) Supplements.

The research tells us that most people in North America are deficient in some or all of the micronutrients. But the people in those studies are also deficient in plain old healthy food. Supplements make up for deficiencies in nutrition, which may result from a poor diet, a medical issue, or extreme training. Outside of that, if you’re a relatively healthy adult who eats well and gets regular exercise, you probably don’t need much or anything for supplementation.

A multivitamin may help, but anything you’re not deficient in will just get peed out anyway. So, don’t waste your money. Start with food, and have your doctor or nutritionist review your blood panel for gaps or symptoms. Then tweak only what you need.

And don’t obsess over “cure-all” herbs either. While they can be nice to add support, no illness was ever caused by a lack of ashwagandha in the diet.

“To keep the body in good health is a duty…otherwise we shall not be able to keep the mind strong and clear.” – Buddha

3. Simplify your food

You’re really overthinking your food. Somewhere along the way, we got to thinking that we need to be constantly entertained by our food. Do you sit there, scratching your head wondering what to make for dinner because you had chicken and broccoli last night? So what?! Eat it again if that’s what you have on hand.

Research shows that even though we have this notion that constant and ever changing variety is necessary in our routine meals, most people default to the same four or five go-to meals every day anyway. It’s in our nature. 

We evolved eating what was available when it was available. But too much variety, and the self-imposed pressure of constantly changing things up, actually leads to increased stress and anxiety. What if you choose the wrong thing? Is kale healthier than spinach? What if it’s not what you really wanted? Will you be disappointed?

Don’t stress over cluttered piles of cookbooks and an overstuffed pantry. You know what’s healthy and what’s not. When you’re not working on a specific goal, formulate four or five consistent go-to meals so you don’t have to stress about having the ingredients on hand. Then on the weekend have some fun with something new.

4. Simplify your training

What’s best: cardio or strength training? Walking? HIIT? Yoga?

Stop it. Unless you’re training for a specific goal or sport, my 5-4-3-2-1 recommendations are very easy to follow:

  • 5 times a week (minimum), internal and breath work. That means meditating, at least 10 minutes a day.
  • 4 times a week (minimum), mobility and internal work. That means yoga, taiji, qigong, or some other stretching routine (this CAN double with breath work).
  • 3 times a week, resistance training. That means weights, bands, bodyweight, whatever.
  • 2 times a week, cardio training. Whatever you like doing, or whatever your trainer prescribes. I like burst training because it’s usually 15 minutes or less and metabolically active.
  • 1 day a week (minimum), playing. That is, go for a hike, zipline, go to the park with the kids, swimming, or skiing. Make it fun and outside of the house.

These are minimum guidelines just for healthy and active living. If you’re behind in any of these areas, or you’re not sure how to fit them all into a busy schedule let me know.

5. Simplify your water

Argh!! Water drives me crazy!! No, you’re not constantly dehydrated. Remember, the vast majority of these nutrition and health studies came out in the 80s and 90s, and were based on a very different health paradigm than we’re living now.

In truth, new research tells us that yes, you do get water from your tea, coffee, juice, fruits, vegetables, protein shakes, etc. And yes, you do probably get enough during the day that keeping a little timer to make sure you get your 72 glasses every day is maybe just giving it a little too much brain space.

On average, aim to finish a glass of water over the course of every two hours. The rule of thumb is that if you’re peeing 5 to 6 times a day, you’re plenty hydrated. Stop tracking it.

And taper off closer to bedtime. Overnight dehydration is a thing, but disrupting sleep to go to the bathroom is actually worse.

6. Go to sleep

You don’t have to be a member of the 5 a.m club to be successful. But you do need a good night’s sleep.

Think about when you need to get up, and calculate 8 hours back from there. That’s bedtime. If it feels “too early,” tough. You need sleep more than you need late-night talk shows (and they certainly don’t need you…they’ll be fine).

Two hours before bedtime, kill the phone. Just put it away. You don’t need it, except maybe to text a good night message to someone special. Just get some sleep.

“The first wealth is health.” – Ralph Waldo Emerson

7. Simplify your morning

Following on from the previous night: in the time you have left before bed, get yourself set up for morning. Once you know your morning ritual (let me know if you need help planning one of those), you’ll know what you need laid out.

  • Get the coffee maker set up.
  • Get your pre-workout set up (if you’re using supplements…see #2).
  • Get your writing tools set up.
  • Get your top three morning tasks set up.
  • Get your workout gear set up.
  • Get your clothes for the day laid out.

When your feet hit the ground in the a.m., you shouldn’t have to delay or think about any of these steps. They’re ready to go, so you can own the morning and control your day.

How do you take care of your personal health? Any suggestions for our readers? Share them below!

Steve Baric is an ISSA Elite Trainer, Nutritionist, and Transformation Specialist, as well as a certified Master Life Coach. As the founder of the Man Under Construction Project, he helps men recover from the trauma and confusion of divorce. His annual fall fitness challenge, Your Personal Reset Button, helps busy moms and dads shed extra pounds and reset their metabolic hormones in the privacy of their own homes.

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The Imbalanced Problem with Work/Life Balance

Balancing is for your checkbook, gymnastics, and nutrition; not for your people’s work/life ratio.



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Balance…it requires an equal distribution of value between two or more subjects to maintain steady composure and equitable proportionality. (more…)

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Change is scary, but it’s a normal part of life.



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It’s 2023, a new year, new you, right? But how do we start over? How do we make the changes in our lives that we crave so much to see?  (more…)

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Failing is More Important Than Succeeding

Failure is an integral part of life as life is incomplete without failures.



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People often consider failure a stigma.  Society often doesn’t respect the people who failed and avoids and criticizes their actions. Failure is an integral part of life as life is incomplete without failures. Not to have endeavored is worse than failing in life as at some stage of your life you regret not having tried in your life.  (more…)

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5 Indicators of Unresolved Attachment Trauma



Emotional Attachment Trauma

Trauma caused during specific stages of a child’s development, known as attachment trauma, can have lasting effects on a person’s sense of safety, security, predictability, and trust. This type of trauma is often the result of abuse, neglect, or inconsistent care from a primary caregiver.

Individuals who have not fully processed attachment trauma may display similar patterns of behavior and physical or psychological symptoms that negatively impact their adult lives, including the choices they make in relationships and business.

Unfortunately, many people may not even be aware that they are struggling with trauma. Research estimates that 6% of the population will experience PTSD in their lifetime, with a majority of males and females having experienced significant trauma.

Unresolved attachment trauma can significantly impair the overall quality of a person’s life, including their ability to form healthy relationships and make positive choices for themselves. One well-known effect of unhealed attachment trauma is the compulsion to repeat past wounds by unconsciously selecting romantic partners who trigger their developmental trauma.

However, there are other less recognized but equally detrimental signs of unprocessed developmental trauma.


Five possible indications of unresolved attachment trauma are:


1.  Unconscious Sabotage

Self-sabotage is a common pattern among individuals with unprocessed attachment trauma. This cycle often begins with hurting others, which is then followed by hurting oneself. It is also common for those with attachment trauma to have heightened emotional sensitivity, which can trigger this cycle.

This pattern can manifest in lashing out, shutting down, or impulsive behavior that leads to feelings of guilt, shame, and self-loathing.

Many people with attachment trauma are not aware of their wounds and operate on survival mode, unconsciously testing or challenging the emotional investment of those around them, and pushing them away out of self-preservation and fear of abandonment.

This can lead to a pattern of making poor choices for themselves based on impulsivity.


2. Persistent Pain

Chronic pain is a common symptom that can stem from early trauma. Studies have shown a connection between physical conditions such as fibromyalgia, headaches, gastrointestinal issues, insomnia, muscle aches, back pain, chest pain, and chronic fatigue with the aftermath of chronic developmental trauma, particularly physical abuse.
Research has found that individuals with insecure attachment styles, such as anxious, avoidant, or disorganized, have a higher incidence of somatic symptoms and a history of physical and emotional abuse in childhood compared to those with a secure attachment style.

3. Behaviors That Block Out Trauma

Trauma blocking practises are used to avoid the pain and memories connected with traumatic events.
Emotional numbing, avoidance, and escape via briefly pleasurable activities that distract from terrible memories or suffering are common examples. Unfortunately, this escape habit stops people from successfully processing and recovering from their trauma.
Furthermore, when the pain resurfaces, more and more diversions are necessary to continue ignoring it. This can be seen in compulsive behaviours such as drug or alcohol addiction, emotional eating, numbing oneself through relationships, workaholism, excessive or dangerous exercise routines, compulsive internet or technology use, or any other compulsive behaviour used to distract yoursef from intrusive thoughts and emotions.
These actions have the potential to prolong a cycle of avoidance and repression, preventing persons from healing and progressing.

4. A strong need for control

It’s understandable that some people may struggle with control issues in their adult lives, especially if they felt helpless or vulnerable during their childhood.
This can happen if someone had an overbearing caregiver who didn’t let them make their own choices, expected too much from them, or didn’t take care of them properly. As adults, they might try to control everything in their life to feel more in control and less anxious or scared. This might be because they didn’t feel like they had control over their life when they were a child.
It’s important to remember that everyone’s experiences are different and it’s okay to seek help if you’re struggling with control issues.

5. Psychological Symptoms That Are Not Explained

Individuals with a history of developmental trauma may experience a range of psychological symptoms, including obsessive-compulsive behavior, intense mood swings, irritability, anger, depression, emotional numbing, or severe anxiety.
These symptoms can vary in intensity and may occur intermittently throughout the day. People with this type of trauma may attempt to “distract” themselves from these symptoms by denying or rationalizing them, or may resort to substance abuse or behavioral addictions as coping mechanisms. This can be a maladaptive way of trying to numb their symptoms.

What to do next if you’re suffering from emotional attachment trauma?

Everyone’s experience of healing from trauma is unique. It’s important to be aware of whether you have experienced childhood developmental trauma and how it may be affecting your relationships as an adult. Sometimes, the effects of trauma can be overwhelming and we may try to push them away or avoid them.
If you notice that you’re engaging in these behaviors, it’s important to seek help from a trauma therapist who can support you on your healing journey. Remember, you’re not alone and it’s never too late to start healing.

There are several ways that people can work to overcome emotional attachment trauma:

  1. Therapy: One of the most effective ways to overcome emotional attachment trauma is through therapy. A therapist can help you process your experiences, understand the impact of your trauma on your life, and develop coping strategies to manage symptoms.
  2. Support groups: Joining a support group of people who have had similar experiences can be a great way to find validation, empathy, and a sense of community.
  3. Mindfulness practices: Mindfulness practices such as meditation, pilates, prayer time with God or journaling can help you become more aware of your thoughts, emotions, and physical sensations, and develop a sense of spiritual connection and self-regulation.
  4. Trauma-focused cognitive-behavioral therapy (TF-CBT): This is a type of therapy that is specifically designed to help individuals process and recover from traumatic events.
  5. Building a safety net: Building a support system of people you trust, who are there for you when you need them, can help you feel more secure and safe in your life.

It’s important to remember that healing from emotional attachment trauma is a process and it may take time. It’s also important to find a therapist who is experienced in treating trauma, who you feel comfortable talking with, and who can help you develop a personalized treatment plan.

If you desire to work with me on healing your wounds and unlocking the aspects of you that were never realized so you can achieve more success in your life then head over to and join my weekly LIVE online mentorship calls.
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