Coach Miller

Going for a 20 minute walk in nature is an underrated form of therapy. Walking improves recovery by stimulating blood flow throughout your entire body. Walking as little as 6000 steps a day has been correlated with decreasing all-cause mortality by 45%. Walking enhances your cognitive function by boosting BDNF and promoting neuroplasticity. Harvard psychiatrist John Ratey, MD, author of Spark: The Revolutionary New Science of Exercise and the Brain, has called physical activity “A little bit of Prozac and a little bit of Ritalin” and “Miracle-Gro” for the brain. You only get old when you stop walking. You don't stop walking because you get old. Do you want an easy way to improve your health? Go for a walk.

8 of the most nutrient dense foods on the planet: 1. Steak In one piece of steak, you get B vitamins, zinc, selenium, iron, niacin, phosphorus, creatine, taurine, glutathione & conjugated linoleic acid. Not only does it pack a ton of great nutrients it's also a great source of protein to help you build muscle. 2. Eggs Eggs are one of the healthiest foods on the planet. They contain vitamin D, choline, lutein, zeaxanthin, omega-3, vitamin b12, iron, vitamin b2+b5, vitamin A, vitamin E, phosphorus, folate, selenium, iodine, & HDL cholesterol while being a great source of protein. 3. Fatty Fish It's high in Omega 3 fatty acids, B vitamins, potassium & selenium while being rich in protein. It also contains astaxanthin, which has been shown to reduce inflammation. Opt for wild caught fish and aim for 2 servings a week. 4. Leafy greens We're talking about kale, spinach, watercress & arugala. Leafy greens are loaded with vitamins, minerals, fiber, antioxidants, vitamin C +A + K, while containing calcium, magnesium & manganese. Greens contain the most nutrients per calorie. 5. Beef liver It's a great source of protein while containing Vitamins C, D, A, D, E & K, zinc, potassium, magnesium, phosphorous, manganese, iron, chromium, & all of the B vitamins. It's the most nutrient dense food on the planet. 6. Garlic Garlic is one of the best ingredients to boost your health & immune function. It's high in vitamins C, B1, & B6, as well as calcium, potassium, copper, manganese, and selenium. It also contains allicin, which has been shown to have cancer fighting properties. 7. Blueberries A handful of blueberries are high in fiber, vitamin C, vitamin K, manganese & potassium. They are also loaded with antioxidants including anthocyanins & other plant compounds, some of which have been shown to have protective effects on your brain. 8. Seaweed Seaweed is known as the vegetable of the sea & is an easy way to add extra vitamins & minerals to your diet. It's high in antioxidants & contain folate, riboflavin, thiamin, copper, iron, iodine & magnesium. TLDR: 1. Liver 2. Salmon 3. Eggs 4. Leafy greens 5. Steak 6. Garlic 7. Blueberries 8. Seaweed You have in your possession 8 of the most nutrient dense foods on the planet. Want to improve your mental and physical health? Add these to your diet. Ps. If you liked this thread sign up for the High Performance Journal. I send emails every week to 150k+ readers to teach you how to get lean, strong, and energetic in a way that fits your lifestyle. dango.co/newsletter