5 Zero Cost Health Hacks for a Better Life

In this inspiring episode of A Conversation of Hope, Brett shares five simple, powerful, and totally free health hacks that transformed his own journey—from battling weight struggles to becoming fit and energized at 54. Learn how intermittent fasting, whole foods, sleep, movement, and strength training can help you feel your best without spending a dime. Plus, hear motivational quotes, podcast gems from Zig Ziglar, Joel Osteen, and Terri Savelle Foy, and two heartwarming stories that’ll restore your faith in kindness. It’s all about building wealth through health—starting now. 

Quote of the Day Show:  We are Doing Too Much But from Doing Too Little

https://podcasts.apple.com/us/podcast/the-quote-of-the-day-show-daily-motivational-talks/id1163094296?i=1000712508384

Joel Osteen:  Living Large

https://podcasts.apple.com/us/podcast/joel-osteen-podcast/id137254859?i=1000706201690

Terri Savelle: 10 Things to Stop Today if You Want to Be Successful

https://podcasts.apple.com/us/podcast/terri-savelle-foy-podcast-audio/id274538089?i=1000712072881

Daily Healthy Lifestyle https://drive.google.com/file/d/1coeDFfQP3wt1DX-nRvIi4Q0W9IJSB8Mr/view?usp=drive_link

Transcript

SPEAKER_01 0:02

Welcome to a conversation of hope with products. This podcast is all about you. The master to remind you that you are the masterpiece. To inspire you to join the game. To equip you with simple simple strategies, try to use that you can start using today. To begin your journey, it's going to be fine.

SPEAKER_00 0:54

Thank you for taking your valuable time to listen to a conversation of hopefully. As always, right from the jump, I want to remind you that you're more than enough. You have what it takes. You're a victor, not a victim. You are a champion, and your best days are ahead of you and not behind you. Today's episode, we're talking about five no-cost health hacks for living your best life. I used to have a friend who was a multimillionaire, and every time I would talk with him, he would always end before he left by saying this one statement, this one statement as he shook my hand. And he would say, Brett, your health is your wealth. He has since passed away. I think he was around 90 years old. Always had a ton of energy. But he had a good point. Your health is a big part of your wealth. And for me, I want the total package for you. It shouldn't be excellence in one area of your life, but the other areas have to suffer. My fitness health journey has had many highs and many lows. I've been overweight and I've been a bodybuilder show ready condition. So I've had both extremes on it. I've had seasons of success and seasons of failure. I've tried about every diet and eating program that is out there, as well as every fitness routine. Some work great for a while, and others did not work at all. As you navigate your health journey, I want to introduce you to two people that made the biggest impact in my life. The first one is Dr. Berg. That's B E R G. Dr. Berg. Dr. Berg's information on YouTube has literally changed my life. Dr. Berg has over 20 million subscribers on his email list. That's right. 20 million subscribers. And when you think about that, obviously, if he didn't have good information, there wouldn't be that many subscribers wanting to hear what he has to say. He introduced me to the concept of intermittent fasting. This one strategy has been the greatest health hack of my entire life. It's very simple. I don't eat after 7 p.m. or 6, and then I don't eat again until 11 a.m. the next morning. This allows your body time to fast. It is so powerful. It gives your body a chance to reset, your cells to clean themselves. There are so many benefits to intermittent fasting. Check out Dr. Berg's YouTube video on this for more detailed explanations of how it works. It's pretty darn awesome. It truly is the greatest thing I have ever done when it comes to maintaining my ideal body weight without all the highs and the lows of dieting. The second person I want to introduce you to is the human biologist Gary Breca. It's B-R-E-C-K-A. Gary Breca. His content and health information is cutting edge. He has a great podcast. He offers a genetic test that allows you to get the data you need to know on how your body is wired and what supplements would benefit you. Between these two guys, the information, after I researched it and got what they had to say, I've never felt better in my skin than I do right now at 54 years young. Here's a recap of some of the other things. So five things that I've seen in my own life that have made the most impact on my health. And that's after so many successes and failures. You know, there's nothing worse than when you don't even feel comfortable in your own skin. I remember when I was battling with weight issues and stuff, I would see people in the gym that were healthy and happy. And I literally just wanted to walk up to them and go, What are you doing? What are you eating? What routine are you following? I just wanted to feel good when I woke up in the morning in my own skin. So, man, I'm going to share, like I said, I want to share this stuff with you. Definitely consult a physician if it's a major change in your life. I don't want to throw you off. But these are things that have worked for me continually. I think I probably first heard about Dr. Berg's intermittent fasting probably about five years ago, four years ago. And ever since I've been on that, I've never, ever, ever had to worry about weight and stuff. Literally. It's the coolest feeling when your body doesn't have control over you anymore, but you now have control over your body. Pretty darn good stuff. Like I said, I don't benefit anything from all of this and promoting Dr. Berg and all that. I truly just want the best for you. And I want you to know because if you're struggling with some of this stuff, if I have something that can help, I want to share it with you. Alrighty. Here they are. Once again, none of these health things cost you any money whatsoever. Number one, you know, sleep. Get the six to eight hours of sleep a night. Any time between then, that's pretty good. Eat whole foods would be number two. Try to stay away from preservatives and all that. So just eat whole foods like chicken and meat, um, fruits and veggies, things that are just natural, natural whole foods. Number three, we talked about intermittent fasting daily. Nothing after 7 or before 11 a.m. Extend it if needed. Sometimes if I have a giant eating day where I just went crazy the day before, we were celebrating something. I know that I can just simply extend it. Like the next day, maybe I don't eat till two or something. And then instantly anything that I did wrong the day before kind of gets wiped away. Number four, work out. And you don't have to be like six days a week and all this other stuff. You don't have to do that. Maybe take a brisk walk, you know, every day, maybe 20 minutes, 10 minutes, start with 10, whatever is going to help you out. The one thing truly that is proven to be the only fountain of youth on the planet, literally after endless research and stuff, is working out with weights, it's strength training. So if you do strength training maybe three to five times a week, it will be a massive game changer for you. And remember that the more muscle you build on your body, muscle burns fat. So sometimes when you're going through this body transition, don't always rely on the scale. Because if you're building more muscle, as you're losing fat, the scale might not show that you're having success as far as weight loss, but you are having success because your body is changing its form. So don't get too caught up on that. For me, I weigh myself once a week. I go to the gym, they have a really nice scale there. So every Thursday morning, I'll go over there and I'll do that's the weekly weigh-in is Thursday morning. I don't do it every day because sometimes when you do that, you can literally drive yourself bonkers because your body's gonna fluctuate here and there. So I don't want you to weigh every day if you get up and do that, and let's say you gained a half a pound or a pound. Sometimes what I've seen from the past is that it can really kind of ruin my day a little bit. I'll be like, are you kidding me? I thought I ate good yesterday. And you'll overanalyze it. But give yourself maybe once a week weigh-ins so that you can definitely still know where you're headed, what direction it is, but you don't get discouraged. And like I said, remember, uh keep in mind that you could be gaining muscle as you're losing your body fat. So even if the scale doesn't show it at first, just hang in there and stick with it. You'll be good to go. And then number five is just get in those steps. You know, my goal for myself is I work on a job where I can walk around quite a bit. So my goal is 10 to 12,000 steps every day. And if I hit go under 10, that's when I'm like, eh, I've got to do a little bit more. Um, so all right, those are the top five. And our reality check on this is whether you're a super fit athlete right now. And if you are, fantastic. Or if you're needing a lot of help in this area of your life, I want you to know, I believe that you can have the body that you have always wanted while not breaking the bank, spending endless money on all sorts of stuff, exercise equipment, supplements, and other things. Gyms are great, I think, for the value. Like I think my membership, one of them is $26 a month, one's $30. Um, to have access to that much equipment and stuff is pretty awesome. And for me, I work out on my lunches, so to be able to go somewhere and work out is fantastic. But once again, you don't you truly don't need any of that. So here's to your health. Start small if you need to. And as we embark on creating the ultimate life, health and fitness will play a huge factor in your success. For me, I always want to show up as the best version of me to all the people in my life. And there is no way that I can do that if I'm not feeling healthy and fit and full of energy. If your health and fitness plan is dialed in, keep it going. If not, then give this a shot. Nothing I have ever done has given me the phenomenal results that this plan does. One last thing that always helps a ton, but has been my biggest challenge is eating as little refined sugar and flour as possible. Cutting out the refined sugar is so powerful. A lot of times I'll do organic honey if I have a huge sweet tooth. Or cane sugar is dramatically better than refined sugar, but it does make a huge difference. One of the people that I work with, she said she just stopped drinking her two and three sodas a day, and she dropped 21 pounds in one month. Just by eliminating the soda pop and all of that, it made a huge difference. I couldn't believe it, but she was very sincere. You know, just not drinking the two to three sodas per day. Um, dropped her 21 pounds in one month. Oh my goodness. All right, we'll cover some more cool things in regards to fitness in the future episodes. Always remember that your health is a huge part of your wealth. And like I said, I want the total package for you. Just remember, wealth is not about just money, wealth encompasses so many different things. And so this is one part of being wealthy is just feeling fit and feeling good and having that energy that you have to go pursue all of your dreams. All right, y'all. Here we go. Now it's time for the quotes of the week. These are on guidance from Zig Ziggler. It's not the situation, but whether we react negative or we respond positive to the situation that is truly important. Because situations are going to come at us all the time, but do we react really negative to everything that comes at us, or do we just go, okay, well, let's respond to this. How can we work through it? There's not a lot you can do about the national economy, but there is a lot you can do about personal economy, and that is so true. Just focusing on yourself and making some good financial choices. Number three, lack of direction, not lack of time is the problem. We all have 24 hours in the day, it's just how we use it. Number four, you can finish school and even make it easy, but you never finish education. It is seldom easy. You always want to keep growing yourself, always keep learning. You're gonna have education lessons that come just from living life of learning different things that occurred and how you're gonna react to them in the future and respond to them in the future. All right, here we go. The number five is the best way to make your spouse and children feel secure is not with big deposits in the bank accounts, but with little deposits of thoughtfulness and affection in the love account. That's all that matters to to the people that you love around them. And most kids and partners and and spouses spell love T I M E. They literally just want time with you. And the last quote from Zig Ziglar, you've got to be before you can do, and you have to do before you can have. So that's why I always work on yourself as huge. You want to be that person before you get out there and do it, and it will make the difference. And I want to read this one more time. It's a John Gordon quote, but I think it's one of the best I've ever heard. In the end, we won't be measured by our bank account, our sales number, our wins or our losses, but by the difference we made in other people's lives. And we make a big difference through relationships. Don't neglect those who matter most. So big, big stuff there. All right, y'all. It's that time. It's time for the jokes of the week. All right, first one. Here we go. What do you call a sad strawberry? A blueberry. All right, second one, here we go. How did the barber win the race? He knew a shortcut. Oh my goodness. I think those are two good ones, but let's keep going. Okay, y'all. I got two really cool stories this week. They're pretty darn awesome. And you know, we always try to theme the golden rule, living into it, and just being nice, being out there making a difference in the world. You don't want to just exist. You want everyone around you to be better off that you're there. All right, so this one is when crying student boarded bus for first day of school, the driver held his hand on the way there. A Wisconsin school bus driver is being praised for her small gesture of kindness that had a big impact on an anxious student. Prior to his first day of kindergarten last week, Axel had been waiting excitedly for the school bus with his mother. When the big yellow bus finally pulled around the corner, however, Axel felt silent. He felt silent. And when the doors finally opened for him to board, he began to cry. Axel's mother, Amy Johnson, had been heartbroken to see her son in tears. Thankfully, she didn't have to worry about him for very long. After Axel stepped onto the bus, the bus driver Isabel Lane immediately reached her arm back from the driver's seat so she could hold Axel's hand. Touched by the gesture, Amy snapped a photo of the sweet moment before the doors closed. Lane had spent the rest of the bus ride chatting with Axel and offering him encouragement for the day ahead. By the time they got to school, Axel had stopped crying. Not only that, the youngster has been eager to get on the bus every day since. Man, that is awesome. And it's just someone paying attention, that bus driver is paying attention to people around her and thought, you know, I can make a difference on that. I can change this situation right now. All right, next story of the week. Nine year old hero unlocks dad's phone with his face to call 911 as carbon monoxide fills the home and overtakes the parents. After Hurricane Force winds hit New England last week, one half million homes were without power. Many people turned to generators to support electricity, and one such instance almost turned deadly were it not for the actions of a nine-year-old hero. In Brockton, Massachusetts, Jalen heard her father screaming and saw her mother unconscious passed out from breathing too much carbon monoxide coming from the generator. Soon her father was overtaken too. As the odorless gas continued to fill the home, Jalen jumped into action, trying to use her father's phone to call for help, but it was locked. Staying calm, she said, I unlocked it by using my dad's face. Oh my goodness! What a smart, smart kid. She then dialed 911 and she even called the neighbors. Paramedics arrived in time and her mom credits her young daughter's quick action for saving her life. Generators which emit a poisonous gas like the combustion engine of a car should only be used in a ventilated area. The family thought they had it in a safe place, but it turns out Jalen was definitely in the right place. Wow, y'all, that is phenomenal. I that's just crazy that she thought, you know, just hold the phone over to her dad's face and it'll open up. Wow, wow, wow. I love it. Golden rule people helping people. All right, so we got our three podcast recaps of the week. Number one, Zig Ziggler. We are exhausted not from doing too much, but from doing too little of what truly matters. And one of the things he talked about is just take time to be quiet. Like literally, just take time to be with yourself. Be quiet. The world's moving pretty darn quick. So you want to have those moments for yourself. Get up 30 minutes earlier, he said. Set yourself up for success. Most people rush from the second that they get up. As soon as they wake up, bam, they're on the run. Create an extra three hours a day by only watching the shows that you want. The studies have shown that 70% of what we watch we really don't care about. We're just kind of filling time. Take time in the morning to strategize your day. Just sit quietly by yourself, quietly reflect, and it really makes a difference. Take time for the ones you love. If everyone in your life were gone in a moment, what would you regret? Take time for them now while they're still here. Mend those broken relationships. Take time for the ones you love. The most successful people on average work about 50 hours per week. Typical millionaires earn their money over 20 to 30 years. Less than one percent of all the millionaires in America, and there's over a million millionaires, have earned their money in music, athletics, movies, all of those combined. So that's only less than one percent. Most people just earn it through good financial choices over twenty to thirty years. Building great relationships with the ones that you love make a dramatic difference in the success of your life. So good stuff from Zig Ziggler as always. Alright, number two, living large, Joel Osteen. We weren't created to live a small life. God is a God of increase. Living a large life starts in your thinking. Limited thinking will cause you to live a limited life. One touch of God's favor can catapult you to the next level. It's easy to get stuck in a rut. You have not seen your best days. God has a plan for you that supersedes anything that you can imagine. Living in mediocrity can become normal. And he talks about a fish that if you put a small fish that should be two feet long into a tiny little bowl, it will never outgrow that bowl. It will stay small. But when you put it into the bigger aquarium, it will instantly, well, slowly, grow to be two feet long at least. So think about yourself. Are you putting yourself in a small environment? Are you around big thinkers, people that want to grow, that want to go to that next level? So be very, very cautious of the environment you're in because it will determine your outcome. God wants you to have a life of abundance over an overflow life. Go where no one in your family has ever gone. So many great things from that one. As always, you know that our podcast, the ones I recap are always in the show notes. So you can just quickly scroll down, listen to all of them in full. These are fantastic podcasts that have impacted my life. I'm trying to grow, I'm trying to get better, I'm trying to go to that next level, and I just want to hear anything I can hear, any knowledge that I can take in that's going to better my life that I can apply, I want to know. And I know there's so much that's endless what I could end up learning and growing. So I'm very excited. Number three was Terry Savelle. She always knocks out of the park. Ten things to stop today if you want to be successful. First one, stop waiting for the perfect time. She talks about Howard Schultz, the founder of Starbucks, and how he was working for a coffee company and then he went to Europe, saw that they did it a little differently over there. They had areas where you could sit down and chill and talk to each other, and it was more of a community feel. Came back, talked to the people he was working for, and they just wouldn't support that belief that he had that we could do a lot better. So he just started his own coffee company called Starbucks, and as you know, it's a tremendous hit now, and it's flourishing, does phenomenal. So stop waiting for the perfect time or for people to support your dreams or ideas. Sometimes they just won't, and you just need to get out there and do it. Stop doubting yourself. She says, God did not make a mistake when he gave you the dream. Stop procrastinating. Every day you delay, you delay your destiny. Take action now. Today is your day. Action speeds perfection every time. Stop surrounding yourself with negativity. Once again, your environment means more than you think. Alright, y'all. Okay, all three podcasts are in the show notes. We told you that. Tell you again. There's also a quick reference guide every week. Anything that we talk about, it's a one-page little reference guide you can keep, put on your phone, and that way you can go back to it and it has everything that we talked about just on one page. Alright, weekly challenge. If you're already fit and feeling great, that is fantastic. Good for you. I'm glad you unlocked the combination to your health and fitness. If you feel you can do better with your health and fitness, please slowly apply the things that we talked about to your life so that you can have your healthiest and best life. Give yourself grace and mercy though as you begin the new journey. Baby steps are great. And there's gonna be days where you're gonna fail. That's just reality we all do. So don't beat yourself up. Just start again. Start fresh the next day and keep going. And even if you're 70% successful with this over the next p you know, 30-60 days, that's fine. That's better than where you were at. So take those small baby steps, celebrate the victories. You know, when you have those victories, really celebrate that with yourself, even if no one else wants to. And you know that it'll make a big difference in the long run. I know that I know that I know that you can do it, and I believe in you on this. I really do. Later on, probably every fifth or sixth episode, I'll do just a little health thing every time just so we can keep focused on it. I'll keep adding little nuggets here and there. There's endless cooler stuff that I can share with you on it. So I'm very, very excited for the future episodes when we talk about health and fitness. Alright, y'all. Time to close it out. Just the way we started. Please receive and believe these words of life that I want to speak over you. You are more than enough. You have what it takes. You are a victor, not a victim. You're a champion. And your best of the best of the best days are straight ahead of you. Don't ever stop dreaming and believing big. You deserve the best. Flat out. Thanks for being a part of our community as we go on the road to a one million. Until next week. Have an absolutely amazing week and God bless.

SPEAKER_01 24:36

Thank you once again for listening to a conversation of hope with Brett. Brett wants to remind you that you are loved and appreciated. If you found value in this episode and know someone who could use a little hope and encouragement, please like, share, and subscribe. Be sure to check out the show notes for links to Brett's top three podcasts are believed. And don't forget, Brett is offering a free copy of his book. Just send an email to gpdxfreedom at gmail.com to claim the post. If you're facing a tough challenge and would like another perspective on how to navigate it, feel free to email us at gpdxfreedom at gmail.com. We'd love to help you. Until next time, wishing you and your family an incredible need and ultimately a great life. Because you, yes, you deserve it. I'm glad.