The Ultimate guide to Natural Health, Fitness and Wellness | Colin Holding | Skillshare

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The Ultimate guide to Natural Health, Fitness and Wellness

teacher avatar Colin Holding, Live life - love life

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

14 Lessons (59m)
    • 1. Welcome

    • 2. What you will learn on this course

    • 3. Natural movement one

    • 4. Natural movement two

    • 5. Natural eating

    • 6. Natural eating advice

    • 7. Rest and relaxation intro

    • 8. Rest and relaxation - how

    • 9. The mind sections

    • 10. Life balance

    • 11. Life balance how

    • 12. Life purpose

    • 13. The SOUL

    • 14. In conclusion

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About This Class

Natural Healthfullnes - this course will give you an amazing strategy to stay healthy for the rest of your life!

This course is an introduction to a health and fitness strategy that is simple, common sense and scientifically sound. The reason is that it embraces a natural approach and Nature is where we, as humans have evolved for hundreds of thousands of years ... of course our bodies thrive when exposed to movement, nutrition, rest and relaxation modes that have made us the most successful species on the planet. For thousands of years we have done stuff to survive or even to thrive  - often we didn't know precisely why we did those things - but now we do - the scientific endeavours of thousands of exceptional and dedicated people keep explaining repeatedly why, when we respect the wisdom of nature and the resilience of our forefathers we can and should adopt a natural approach to health.

For many of you guys out there you might be thinking how can I combine a modern urban lifestyle with natural health and fitness.

If you live in a city, at first, it may seem like a daunting task - when you look around you there is virtually nothing that isn't human-made - maybe a few trees, a park each has been put in its place by well-meaning town planners.

So like all good humans, we adapt, and we use our imaginations.

Natural health in a city requires some compromise - compared to say a forest ranger who lives and works in the mountains - nature and natural are on his doorstep.

But natural health and fitness begins with your mind; it begins with a natural filter which you can develop to make the best choices when you are confronted with exercise, nutritional, and life balance options in your daily life.

The filter is simple: how would our body respond to an exercise or food designed and developed last month compared to an exercise or food that our ancestors have thrived on for thousands of years.

Take a movement example - which is more natural ... standing on a treadmill in a gym basement watching re-runs of friends or being outside running, jumping, balancing and playing.

When it comes to food - how will your body react to a can of sugar-saturated soda compared to a local and seasonal salad.

We also need to understand why our brains and bodies prefer the soda, or the croissant or chocolate cake. During our evolutionary past, easy access, high energy, sugary foods were rare - we had to grab them when we could - wild honey would be an example - and we know how precious this energy source is by the lengths animals and humans will go to to get it.

Our bodies reinforce that this is a high energy source because it pumps out reward hormones and neurotransmitters. Nowadays that easy access high energy food source is everywhere and takes seconds to acquire.

Please join me on this course - an introduction to Natural Health, fitness and wellbeing. Health can be fun, it can be inspiring and it can be sustainable - come and see how.

Meet Your Teacher

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Colin Holding

Live life - love life


Colin is committed to helping people have a more tranquil life - balanced, healthy, efficient and stress free. Whilst a seemingly insurmountable challenge - to try and balance a life in an environment human being were not designed for, there are many tools we can use to take on this challenge.

Colin has many years of experience and understands well, the different challenges posed by the varied work and home environments. Colin has worked in the corporate environment, sales and marketing and IT but also knows the challenges of an entrepreneur and stay at home dad, having run his own businesses in IT, photography and health and fitness. A graduate in Psychology, Colin has always had a fascination with the human dilemma, a modern mind in a technological world, transported in a confu... See full profile

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1. Welcome: Hi, I'm calling holding, and I'm absolutely fascinated by how things work. But my real passion is how things work to do with health and well being. I'm just completely astounded that the human species has come so far, so fast, and we're very close to knowing even how the universe works. And it's just incredible that we can work out how far it's expanding and the fact that we are made of atoms, Um, that five billion years old and the hydrogen atoms in us from the Big Bang. I mean, that's 13.8 billion years ago. But my particular interest with health is that we have spent a lot of time evolving, and we've evolved in places like this in nature. We've now being thrown into this incredibly complex modern, fast moving environment on our bodies haven't quite caught up. So the aim of shine, which is sustainable health inspired by nature and evolution, is to figure out a model or a strategy for staying healthy, respecting all of our evolution. And all of our ancestors have done a fantastic job because we're here, how we bring that into a modern environment and we can do it Okay, let's now move back indoors. Andi, I'd like to introduce the course on natural health and fitness. Come on, let's go. Welcome to this course. This is a course on natural health, well being and fitness for many of you guys out there, you might be thinking, How can I combine a modern urban lifestyle with natural, healthy fitness? If you live in a city at first, it may seem like a daunting task when you look around us, virtually nothing that isn't man made, maybe a few trees apart. But each has bean put in its specific place by well meaning town planets. I'm not saying it's a bad thing, So like all good humans, we adapt and we use our imaginations. Natural health in the city requires some compromise. Compared to, say, a forest ranger who lives and works in the mountains. Nature and natural are on his doorstep. But really, natural health and fitness begins with your mind. It begins with a natural filter, which you can develop to make the best choices. When you're confronted with an exercise, nutritional or life balance option in your daily life, the filter is surprisingly simple. How would your body respond to an exercise or food designed and developed in the last month , compared to an exercise or food that your ancestors have thrived on for thousands of years . Take movement, for example, which sounds mawr natural. Standing on a treadmill in a gym basement, watching reruns of friends or being outside, running and jumping and balancing and climbing and playing. And when it comes to food, it's not that different. How would your body react to a can of sugar saturated soda compared to a local and seasonal salad? We also need to understand why our brains and bodies prefer this odor or the cross aunt or the chocolate cake. During our long evolutionary past, easy access to high energy sugary foods was rare. We had to grab them when we could. I mean, wild honey would be an example, and we know how precious this energy source is by the lengths that animals and humans will go to get it. Our bodies reinforce that this is a great energy source because it pumps out reward hormones and neurotransmitters. Nowadays, easy access to high energy food source is everywhere, and it takes seconds to acquire. Natural health is all about sustainable, consistent health. Here's a quick story, or I suppose you could call it a parable almost that's been in the health industry for a few decades but is very useful for actually trying to explain what natural health and fitness is about. So there are these three friends, and they decide to go for a picnic, and they set up their picnic on the bank of this beautiful river, quite a fast moving river that goes down 100 meters down a waterfall. They can hear it thundering, and they conceive some of the spray, and it's a beautiful blue day. So they set up their picnic on. Do they just about to get into the food and the drink on what the first friend sees this little kid coming down quite fast in the stream of the river, flailing, trying to stay afloat. So the first friend just dives in and swims over to this little guy and pulls him to the bank. He's only just about got his breath back when another one starts coming down the river. So again, without hesitation in, he goes, swim, swim, swim grabs. The guy brings him to the to the bank. Now what's worrying is suddenly the frequency of these kids starts increasing, and the second friend is also getting quite nervous. So he sees a little skiff or rain boat on the side of the Banksy, runs over, jumps in the boat, gets the oars and puddles out to the middle of the river. Aunt, he starts pulling in these kids who are coming down more and more frequently. Andi is piling them into his boat occasionally can't get them and they go around the boat and the first friend is pulling them into the bank before I get to the waterfall and all this craziness is going on in. The third friend is still sitting there, sipping his beer, and suddenly he decides to stand up and just starts walking off. And the two friends who were trying to save all these kids just go nuts. I mean, they know where you going. We need all the help we can get what's going on. And he says, Well, I thought I'd just go up the river bed just to see why these kids are actually falling in, and that kind of sums up upstream, thinking in terms off Health on fitness. Why are these things happening to us, Andi. In the health industry, we have all three friends. The first friend who's stopping kids from falling over the waterfall by swimming out and getting them are our first responders. There are any. These are the guys who save our lives when it's absolutely critical. The guy in the boat is our day to day GP or people who will do a health screening. Guys who we can just pop in to see nothing too serious. But we're just trying to keep our health in the right place. But the upstream practitioners are the people who are really trying to stop us falling in this river in the first place. So in natural health and fitness, we really need upstream thinking what we can do right on a daily basis that will stop us falling into and being washed down the Ailment River. The final part off natural health I'd like to talk about in this video and is about strength, confidence and particularly resilience. Resilience was absolutely key to our ancestors. Imagine the black death in Europe in the 14th century. This pandemic wiped out 60% of the European population in less than four years, and it took over 200 years for the population to recover. If you are from Europe or even the US, your ancestors were part of the 40% that made it through. You have a built in resilience thanks to something your ancestors were doing right. And even on a day to day basis, a natural, healthful lifestyle will provide the physical and mental resilience to get through the ever demanding lifestyles we lead. Natural health is absolutely achievable even in a crazy city life. This course will provide some of the key filters and strategies to make it achievable. So I'd really like you to come and join me on this natural health well being and fitness course and change your life. I remember think upstream. 2. What you will learn on this course: So what will you learn in this course? This is a natural health and fitness course. The main objective of this course is to try and address a modern human in this crazy, fast moving, high tech, information based society in a body that is literally 198,000 years old in terms of evolution, we've been going that long, but it really isn't that difficult. We don't have toe Don off our loincloth and go out with our spear and start hunting small dogs that sitting around behind supermarket. No. But what we can do is do some simple stuff, which is toe exercise in a very natural way, and we'll go through natural movement to eat in a zoo natural way as possible. Although we have to understand there's not very many things that we can get on, we can eat any more than anything like what our ancestors ate. Everything has bean modified and specially bred to be sweeter into last longer on the shelves. But we can have a go so we can do things like eating local and seasonal, which is much better than things that have bean traveled. Traveling across the planet, even if there superfoods like a goji berry from the top of a Peruvian mountain. I mean, it's still had to travel all the way across the globe, which means it's lost lots of its nutrition. Andi, it's got a shocking carbon footprint, so in this course will be addressing exercise. Natural movement will be addressing natural nutrition will be addressing rest and relax ation and rhythms, circadian rhythms and how we should try and respect those. But we'll also be looking at the uniquely human pillars off health, which are life, balance, life, purpose and the soul. So hang on in that and the first lecture will be on natural movement, so enjoy. 3. Natural movement one: so welcome to this chat. We're going to talk about natural movement. So what is natural movement? Well, let's start by what it's not. A natural movement is not actually going into Jim. Isolating a particular muscle and pumping it up to let nearly explodes. It's not bodybuilding. Natural movement is to try and simulate the kind of movements that our ancient ancestors would have done. So it's pretty much equipment less apart from basic things that we needed to do in the past . So lifting and running, climbing and walking and throwing and swimming and fighting all of those kind of movements . But it doesn't involve any sort of gym equipment or gym machines, although we can actually simulate some of these movements using something like a kettle bell, which is basically just a the equivalent of the gym equivalent on a big rock that we have to move from A to B. We could also argue that really sophisticated movements that human beings have been able to achieve, like in gymnastics or ballet, are not natural movements either. But they are they just skills on their movements, where we just take a particular movement and just take it to the next level, so it would include incredible strength and incredible balance and perception. So when we talk about natural movement, it's often good to keep in mind a mentor or natural movement, which could be it 5 to 10 year old child or on animal of some sort, although child is better because they generally by people and they move in a similar way to us adults. So, for example, if a couple of parents are walking through the forest and they're taking their seven year old boy on a walk through the forest after Sunday lunch, for example, on Bear just chatting about the mortgages and how they're going to renovate their kitchen and get a new kitchen and they've got other things to do, chatting away, the seven year old has a completely different set of priorities. He is running through the forest looking for things to jump, climb, balance, throw on do natural movements. He will balance on logs. He will hop over logs, he'll crawl under logs, heel lift up stones, you climb a tree and his whole hour while the parents talking about their mortgage is just . His whole ambition is to just move as much as possible on in the most skillful way possible as well. And it's closely integrated with play and the play in animals and in humans roughing. The interesting thing is when he comes back to his parents, he doesn't go. Wow, that exercise was really good, and I do feel my lats are really killing me. And my my biceps have really pumped up from climbing those trees. No, he comes back and goes, Mom, I'm tired. Can we go back and get some supper? He's moved on from movement to food to nutrition, and then he'll go to bed and sleep. And there's really no reason why adults can't have the same attitude. It it isn't trivial, and it isn't infantile. It's just a great way to move. So the seven year old daughter, for example, has gone to dance lessons. It's Bean her first week of dance, and she's really got into it, and you can't stop her. She's like a little bunny on Energizer batteries. She dances up the stairs. She dances down the stairs. She dances in the kitchen. She dances in the garden. She can't stop dancing because the natural movement and the natural skills that give her so maney endorphins and dopamine and all these great hormones that make her want to do even mawr are really kicking in. So between dance movement for the little boy, these are Allnut natural movements, and they really make us feel alive, and they make us feel great. And it even goes further than that because our minds are so intricately involved in the movement of our bodies. So even if we mention a muscle, we start thinking about it. So to do a bicep curl, for example, involves our bicep, and we shouldn't be doing that. We should just be climbing a tree or doing pulling up on a branch, rather doing pull ups or bicep curls or bench presses, leg presses. And what's interesting, they found, is that even when you're stretching, if you go after a run, if you go or need to stretch my hamstrings as soon as you mentioned the word hamstring, you know where the hamstring is, the hamstring will tighten up, and it's exactly the opposite effect of what you want to try to be doing. You want to be trying to relax the hamstring, so don't think about it and don't mention it in your brain. Whatever you do, just touch your toes or do a movement that actually stretches them strength. But you're not thinking about on. One of the great things about things like yoga is that they don't mention muscles. You just do movements. They've got great names for movements like sun salutation, Downward dog. The muscles aren't mentioned, and the beauty of not mentioning a muscle is that they don't tighten up. So that's a quick overview off natural movement on How can we do we just have to use our imaginations? 4. Natural movement two: So that's a quick overview off natural movement. Andi, how can we do it? We just have to use our imaginations. The best way is to be outside in nature because it makes us feel great. We have a thing called bio failure, which is our natural affinity to be in nature. And then we just use our imaginations. So to walk, run, balance, climb across rocks, climb up trees, do a pull up on a branch for love is absolutely fine because we just tryingto achieve a movement, pick up heavy rocks, move them around, squat down with a big, heavy rock and move it and give it to somebody else. These are all natural movements we can jump. Jumping is fantastic. We can throw things. It includes fantastic rotation and lots of core strength, although I don't like the phrase core strength, because again your core is like mentioning a muscle. But we know that actually, if you pick up really heavy rock, everything kicks in your whole support system. All the tiny muscles that support your body that's stopping, falling over our firing like crazy, and you think you're just picking up a heavy rock in and actually in improving your your legs or your FIEs. But actually you're also improving a lot really small support muscles that goto holding you in one place. Now, when you come to things like reps and sets, they also have a physiological adaptation. See, make yourself stronger and bigger. But in natural movement, you would have done similar things. But we would just call that skill training. You just do things until you become stronger and fitter on better at whatever movement we're trying to do. So if you're trying to jump from a rock to another rock, you begin by doing small jumps, and then you get longer and longer and longer. And that in some ways is like reps and sets. But actually it's just skilled training. So why is natural movement good for us? Well, firstly, because we've been doing it for thousands of years, and it's got us to where we are today. And the other thing is, we are great at adapting to new environments. So, for example, the badge are people of Indonesia are called the fish people because they spend so much time in the water and they've made incredible adaptations, so they have a large spleen spleen, and there they're actually great free divers that can actually hold their breath for up to 13 minutes. The Bushmen of the Kalahari, for example, are probably less good with water. They don't see much of it. I couldn't imagine them swimming particularly well, but they've adapted to a desert light, and they can walk in incredible heat in the middle of the day. They can walk and run and hunt throughout the day because they have this ability to to sweat on Teoh, be ableto pant while running. And so we just have to find the things that suit us in terms of natural movement that we think we're good at. So there's natural movement and go out and try it on. If you if you think, am I doing a movement that one of my ancestors would have done when you probably on the right tracks. If you're standing on a treadmill looking at the stock exchange ticker in a gym, then you're probably not doing a natural movement. So the next lecture we're going to talk about something that is incredibly close to many people's hearts, and that is food, and that is nutrition. So hang on in that on. I look forward to seeing you in the next video 5. Natural eating: So the question is, what is a natural human diet? It's an incredibly difficult question to answer, and one of the reasons is that we have colonized virtually every corner of this planet. So, for example, a panda knows very well that it needs to eat. Bamboo shits on a leopard knows very well that it needs to eat. Impalas and seals know they need to eat fish. But for human, it's very different because we've colonized all these different parts of the world. We've managed to adapt to incredible heat in the Kalahari. Two huge altitude in the Andes Mountains. Incredible cold in the North Pole. The in you it's on just about everything in between. On every environment has the availability off different plants and animals and things we can eat. Andi. Every environment will have different seasonal foods, a swell So the perfect human diet is very complicated. But the thing to remember is that we've managed to adapt toe all of these situations, and if you want a simple rule, it's eat local and seasonal, which is what our ancient ancestors would have done wherever they were on the planet. So the scientists might have come up with something that's, Ah, superfood, some incredible antioxidant, like a goji berry from the from the high climbs of Asia. Somewhere on, they ship it into into the town, and then they pack it up and they put it in an airplane and they send it off to London, Tokyo, Milan, Paris, New York, and by the time it gets there, it doesn't have the nutritional value that it started with when they picked it off the tree . But something, even if it's not a superfood that has come from five kilometers away that was picked three days ago, has incredible nutritional value for you because it's local and it's seasonal. So in natural nutrition, there has bean this tendency for things like paleo diets to try and mimic diets that our ancient ancestors would have eaten. Well, the problem with things like Paleo is, as I mentioned, Paleo doesn't suit every environment or every part of the globe. But what we do know is that humans were incredibly resourceful, so they would eat whatever was around, and we became a scavengers for a start. We eat road kill any any time of the day, but we'd also be very good at spotting new sources of foods. Fruits and nuts, legumes, leaves, fish, butterflies, insects. So there'd be a whole mixture off protein carbohydrates on a whole massive, different vitamins and minerals that go into our diet to keep us healthy. 6. Natural eating advice: So there we are on and you can see that it's complicated. It's a little bit difficult to do in the modern era, it's quite hard to get hold of really good, nutritious food. But if we make an effort, we can actually do it. Eat local and seasonal. In fact, local and seasonal is the top of the list or five top tips for eating and eating naturally , so the 1st 1 is eat local and seasonal food. The 2nd 1 is Eat food that your grandmother would recognize. So natural foods. No, in packages and tins and that kind of thing, not with lots of e numbers on the back. Eat plenty of vegetables. Now I'm not advocating vegetarianism or veganism or anything like that, but in proportion. You should be eating a lot of vegetables compared to meats and fishes and other things. And the reason is by weight. Vegetables are much lighter. They're full of water, so you need a little bit more on your plate of vegetables, and also they're really, really good for you. They're just packed with great stuff. They packed with incredible nutrients Michael Micronutrients and Macronutrients and the other really key thing about vegetables is that they feed your gut bacteria in your gut bacteria. The commence Aled bacteria are responsible for keeping you healthy. They look after your immune system. They do all sorts of kind of amazing things for your body, and they even they even produced neurotransmitters. I mean, it's incredible. So it's really important that your gut bacteria are looked after properly, and they like vegetables. They like high fibre vegetables and things that they can. They can really get energy out off. So look after your bacteria super important. The next is eat less. There's no need to eat a smudges you eat. Our ancestors would definitely not have eaten anything like the calorie thick values that we do in Western society. Now I'm a huge proponent off off fasting, fasting either once a week or once every couple of weeks to go for 24 hours or 48 hours and fast. And the nice thing about a fast is that firstly, it's quite easy to do, and secondly, it really gets you back in control off your eating habits. You're not just being controlled by your food or your cravings. You're really back in control, so fasting is a fantastic thing to do. The next is to moderate your alcohol consumption. Now I like a glass of wine, a smudge as the next person. In fact, I love it, but you have to be careful because there's hardly any science that's being done that says that alcohol is good in any way for your body. There was a period whether saying one glass of wine a night or a couple of glasses a week is good for you. But their latest research really says that alcohol, even the smallest amount, is not great for you. So really no. Cut it out, but really be cognisant off how much you're drinking per week on Really be careful and keep it nice and moderate. And my final point for natural nutrition is not to do with food at all. It's just about the way you eat food, and it's really important to slow down to really take your time over eating. The worst possible way is to eat on the run, grab a sandwich, keep moving, eating while you're moving just to get your lunch done before the next meeting. Your digestive system needs calm. It needs to be calm and quiet on. What are the reasons for that? Is that all the time you're moving? And all the time you're being energetic and you're not slowing down. You're thinking of all these different things you have to do is that your fight and flight response is being active. Cortisol, adrenaline. They're all kicked in on what happens when our stress response has kicked in. It cuts off all the things that it doesn't need for absolute survival in the next two minutes on. One of the things is digestion. So you feel eating on the run. You can have the best meal possible nutritionally, but it will pretty much go straight through you if you're stressed because the stress closes down your digestive system. Andi, it just passes everything through, so you may as well eat the box that your sandwich has come out off. It will be as nutritionally valuable to you, so make sure that you take time when you eat especially good meals, especially something you prepared and you've spent time over and you know that is great. Just slow down and eat slowly. A mango and rest. It's easy, Nice 7. Rest and relaxation intro: So this video is about a rest and relax ation, probably one of the most underrated aspects off health fitness. So out on the Plains in Africa, a pride of lions take down a zebra. It takes an extraordinary amount of effort to do that. And then they eat Andi, they lead for 20 minutes and I have a break. And then they'll come back and eat a little bit more and the whole pride gets in on the eating process. And then they rest on Boyd. Do they know how to rest lions? They can rest from 56 hours to two or three days, depending on how much they've eaten and also on how much they've exerted themselves to bring down the zebra, even mawr, if it's something really massive, like a buffalo on, The reason they rest is that when they recover so during the process of the hunt, they are tearing their muscle fibers there, really nailing their immune system. Everything is under stress on DSO. They need to eat to get the nutrients and then they need to rest to actually adapt. Andi, recover on, let everything mend and we are exactly the same. But we tend to in modern society, running to the office and going to get luncheon coming back and then getting home and going to the gym and pumping out in the gym and tearing muscles. Andi. Then we just go out and go for a drink, and sometimes we don't sleep very well. Andi, we don't give our bodies a good chance to recover. It's really important if you are one of those people who's really conscientious about their fitness, and they do regular regime that you build in rest days. Eso you can recover. Otherwise, there's a huge chance that you Conover train. In fact, top athletes really often right on the edge of overtraining, and their coaches have to be incredibly careful not to let them slide into overtraining. Otherwise, they take a dive, they immune system gets nailed on, they end up getting flu and getting sick. They don't. They also don't make the adaptations you need to become fitter and stronger 8. Rest and relaxation - how: So, as I've said, rest is absolutely vital for good health. The question might be, How do I rest? How do I rest and relax? While everyone will have a different way of actually relaxing, some people will read a book. Some people will meditate. Some people just go for a walk. Onda actually doing activity is Aziz, long as it's not stressful on any of your muscles on your body is actually a great way to rest and relax. But it really depends on just how much you've exerted yourself but your absolute best opportunity to rest and relax his sleep. It's your longest opportunity during your 24 hour day, and you need to make sure that your sleep is great. So going to bed is not too late and making sure you sleep through on without any disturbance during the night. So that is your opportunity. That's the sleep cycle. Is your opportunity to let alot hormones and all that the physiological responses to a stressor, which is your exercise to kick in on start mending stuff, rest and relax ation. Very, very important animals do it. We should do it. We probably don't do it enough and actually, it's really important. If you start a exercise regime that you actually schedule in rest days or rest hours on, make sure they're actually in your schedule. So you could be doing high intensity stuff you could be doing whatever you whatever you want. So cycling or triathlons. But in those regimes that your certain schedules that you're setting up, you must actually allocate Good rest on good relax, ation. 9. The mind sections: we're now on the sections off natural health to do with our minds. Andi, We've now left the previous three pillars which we share with our many of our animal cousins off, particularly the mammals, which is key components to health. But they definitely know about, and we should know about, which is movement, nutrition and rest and relax ation. We're now going to deal with uniquely human traits and particularly the mind. So we as humans on Daz mammals share all sorts of physiological aspects with other mammals . Other animals are nervous system Oscar Little system are muscular system are in the criminal system. All of these systems are very similar between us on of the animals where we part company is this incredible brain that we have now the line about where we separate from some of the great apes or some of the other animals on the planet is a little bit gray. So we used to say that use of tools was one thing that separated us. We now know that many, many apes and monkeys and even birds use tools to get things done. There are other emotional responses that we thought we uniquely human on, scientists have found other animals that have similar types of emotions. Many of the animals we don't really know their intellectual capacities that's being talk of dolphins having huge brains. Andi having great intellect. But we don't really know that. What we do know is that humans have this incredible capacity for thought, intellect, forethought, philosophy, culture, art, communication, language writing, history and even the simplest thing like our conception off death is something that animals we think I don't understand. You can take most of our beloved pets like Elliott, my Whippet, and he really has no concept off death. He's just alive now on when he dies, he'll know nothing about it. But humans do, and it's really kind of concerned them since we started thinking about death, Andi potential things in the future, and that brings me two incredible capacity off the human mind, which is forethought. And the scientists think that forethought and imagination is something that is uniquely human. We would never be where we are today, without this capacity for forethought, to imagine things in the future that haven't happened or aren't even going to happen. Science and innovation and art and culture all involves forethought. If you want to choreograph a ballet, it takes a huge amount of forethought and these things that animals can't actually managed to do. On the downside, forethought can also causes lots of problems. And the reason is weaken. Imagine things in our heads that are going to happen in the future, and they don't even have to happen in the future. But we've imagined them and they're strong enough these thoughts to affect our physiology. But in our day to day modern, crazy, fast moving life, we can also have stresses that we create in our minds. We may have, Ah, big presentation toe our boss tomorrow. But our minds can imagine things going really wrong and we become anxious. We can have money worries. We could be thinking, Will I get through Christmas into January on the paychecks I actually receive? You can have relationship worries. You haven't been getting on so well with your wife or your girlfriend or your romantic your partner of some sort andan. You start imagining things about what they're doing. If you're not getting on well, you then become insecure and then you become jealous and then suddenly you're imagining that they're having an affair or they're not going to stay with you. These all produce this anxiety and this stress that is exactly the same. Enter criminal hormonal response as when our little Impala is walking across a field and gets jumped on by a leopard. The next couple of sections are how to try in a natural weight and try to be aware off how our mind can trip us up when we're trying to become healthy and they are incredibly important parts off our health. We talk about nutrition, movement and rest and relax ation. But these are parts that a uniquely human that we need to address and the 1st 1 I'm going to talk about his life balance. It's a quick section, but life balance nonetheless. 10. Life balance: so life balance. It's not a new concept. It's actually being around for quite a while on Ditz Bean, particularly popular in a glossy magazine press and it's for good reason is because people were getting unhealthy because their life was out of balance. Their work play balance, their work, home life, balance, their balance between in their relationships, all sorts of things. In 1974 a psychologist, Fording Burger, came up with the concept off burnout. He introduced the word burnout because he was seeing it all over the place and companies were seeing it as well. And and it involved a lack of motivation, an increased sense of emotional depletion on a real sense of cynicism. And these were all key symptoms off burnout. So burnout was originally attributed to just working too long and too hard. But those turned out to be just part a contributing factor to burn out. In fact, what was more important, waas that the demands and stresses on the working hours the balance completely outstripped the reward on recognition and relax ation on the other side. So it's all about balance, and it's perfect in in the subject off life balance where the demands on the rewards are completely out of balance. On that is one of the major culprits for a burnout. 11. Life balance how : So burnout is the final straw, really, for our lives being out of balance. But we can also all have the symptoms or the problems off our life balance not being in balance. And it's really nearly always just emotional stresses or stresses in our daily lives. So it could be relationships. It could be money. It can be a broken washing machine. It can be waiting on a phone line, help desk, phone line. It could be our colleagues at work. It could be all sorts of things. It could be doing the school run, driving in traffic. All of these things are rial stresses, and then these air stresses that are just in our daily lives and we can have some control over. But then we also get bombarded with just bag news. The media is shocking. 90% of the news that we actually get fed to us is bad news. There's forest fires, the tsunamis. There's political turmoil. There's referendums. There's all sorts of things going on. This splits between in countries in opinions, and it's really, really stressful, and we need to at least balance them out by doing rest in relax, ation or meditation or some things where we can just let that stuff go. One of my freight is is to just get out into nature and go for a walk or go for a swim or a cycle deuce of exercise on. We can actually just clear our minds off all these stresses. So life balance part of it we can control and we can reduce. Eating the frog is one of those things. If there's things that you keep putting off and keep putting off and keep putting off, that is the frog you need toe tomorrow morning, go and grab it and eat the frog. Just get it done. So if it's an admin thing, just get it done. Andi, I know it's sometimes easier said than done, but it really takes a weight off your such shoulders, and it really is good for your health to get those things done on off your shoulders. So life balance very important for your health. One final thing is with life. Balance is that which is really, really crucial, actually, is that your health is not your own. Although we live in this incredible, ego centric life where we think the universe actually revolves all around us. Every experience is my experience. What we don't realize is that our health also effects all of the people who have a touch point on us, all of the people who are in any way within our bubble. So our partners, our families, other relationships, our colleagues at work, even people halfway around the world, if you let your health go that you actually make other people anxious about your health on that's not great for them, either. So look after your health for all your friends and your family and your colleagues at work . Make sure you look after your health life balance. Just do it. 12. Life purpose : life purpose. Um, you probably ask yourself before and many people before you, why are we here? And it's an interesting and deeply philosophical question. Um, but we need to have a life purpose off some sort just to get ourselves a goal or a mission , or just something to keep us moving forward from day to day for where we're going to be in five years, 10 years, 20 years. And for many people, especially if you have Children, your life purpose is to make sure that they are fit and healthy and thrive and get everything that you can possibly give to them. And in some ways they are your legacy. But in many ways, ah, life purpose is beyond your Children. Aziz. Well, what legacy are you going to leave the planet? And it's important to give us ourselves direction because it also puts many of the other problematic parts. So the things we talked about in life balance really into perspective. Sometimes if you've got a goal in sight, all the little niggly stresses of your day really pass away without even being noticed. And it's really, really important, so it doesn't have to be this monstrous thing that changes the world and changes the planet and save the planet or anything like that. Your life purpose could be very modest to begin with. And it can start just by being a good partner to your loved ones, on a good parent to your Children if you have, um, and and also just simple things like being a nice person, listening to people, having a life purpose of trying not to irritate people or trying not to be jealous or or selfish or any of those things. So your life purpose can be very simple, but it's also nice to have a slightly larger life purpose that gives you a golden direction . So try and think about it. Try and give yourself things to do. Try and give yourself milestones. Can try and give yourself possibly a legacy. Want to leave the planet on? Give yourself a goal and a life purpose, and you will feel more healthful as a result of it. It gives you better perspective, and it gives you something to aim for. So life purpose very important and in the shine model very important, and we will talk about it fairly often in ah, in the in the Shine model and on the website on a day to day basis. So make sure you've got a life purpose and enjoy. The next section is on the sole on before we get carried away into some religious existential philosophical conversation. Soul is also quite simple. It's something that makes you feel alive, so see you in the next video. 13. The SOUL: So this section is the soul, and it's the final pillar off the Shine model, and it's it's a nice pillar. It's It's the things that make us feel great. Gives us a warm feeling inside. So the ancient Greeks used the word unsold really to represent the concept or being alive. And it was really a little bit like the breath of life that makes an organism come to life . So everyone is different about what makes them feel alive. What makes them feel warm and fuzzy or gives them a smile or makes them feel great, and everyone will have a slightly different take on it. So it could be music or art or culture or performing arts. It could be reading a book, literature, reading poetry. It could be going walking in nature, hiking up a mountain. It could be lying on a beach, looking at the stars. It could be things like collecting on the English greater collecting. I mean, collect wines. We collect Toby jugs, we collect stamps. We have trained spotters, plane spotters, all collecting different numbers, but that makes them feel great. And it's important that we actually identify what things makes feel alive. What things really pamper our soul and make sure that we actually schedule those Andi use off them into our days, weeks, months and particularly into our holidays. So if we're taking a holiday on the thing that makes us, I feel great and alive is a hike in nature. Include that in your holiday. Make sure that even if you're lying on a beach, that you actually go for a hike in nature because it makes us feel fantastic. So the soul very important for our health. It's all to do with the feeling it's controlling the mind. Trying to reduce the stress is tryingto bring things down, decelerate on really trying. Load up a lot of things that make us feel fantastic. Make a smile, make us laugh. Give us that woman fuzzy feeling inside. That's the soul. 14. In conclusion: So that is it. We've come to the end of the course and I just want to just very quick chat are in conclusion, really. So we've talked about shine sustainable health inspired by nature and evolution. We've talked about the six pillars of Shine the 1st 3 which we share with other animals on the planet, which is movement, nutrition and rest and relax ation and then three pillars that are uniquely human, which are life, balance, life, purpose and soul. But I want to say in this end section is that these are all natural things for human beings to look after and to make sure our in balance on what's useful is to actually take each of these six pillars. Andi, just take a close look at them and see how you're doing for each of them. And really, all of those six pillars should be in some kind of balance, so you may be amazingly conscientious about exercise. You may be really good with your nutrition, but if you're not resting and relaxing properly, then the others are not being as effective as they should be. You may be doing nutrition, food, rest and relax ation brilliantly, but your life is completely out of balance. You're feeling stressed. You're rushing toe work and rushing back, and you seem to be on this crazy modern treadmill on then that is out of balance. With six pillars, you may be doing two or three brilliantly, but one or two not so well. So the things that really make you feel happy seeing friends, the soul stuff going and doing the things you love to do, which is hiking in nature or going for a swim or playing a sport of some sort. But if your life is out of balance and you're not managing to schedule those things in, then your pillows out balance as well. So the rial idea with natural health and fitness is trying it all of these things in a nice balance on make sure you're looking after each of them on the ones that are. It's being slightly neglected for the next couple of months. Just concentrate on them. So if you're doing your life, balance is great. But say if your nutrition, your food, what you're eating is out of whack, just spend a couple of months getting it back up to up to scratch. Maybe you're just drinking too much. Just cut it back a little bit, Make it a bit more moderate. And you know, you know the things that you're suffering with And you know, the things that make your health suffer Shine model. The pillars make things natural because natural is incredibly simple as well. We don't have to call overcomplicate things. We have the science to back up all our common sense views off how we should be and how we should I exercise and eat on live our lives. It's very, very simple. Forget about all the fads that come out day after day, week after week. This is the industry actually fragmenting all these simple concepts into little packets that they conceal on those packets they lost a little while, but because they haven't got the overall a holistic view off health on the upstream view of health as well just to make sure that things are good all the time instead of say, for exercise that you're just doing it straight after Christmas, period because you're feeling guilty about how much you've eaten and drunk or you're trying just get ripped for the summer season. So you're looking good to hang around on the beach. All these little fads that are sold by the health and fitness industry have bean for decades and will go into the future. And it is one of the biggest industries on the planet. Health and fitness is only getting bigger. Because we assume is we want to be healthy. There's not many people you will find ago. Oh, no, no. I don't fancy being healthy. We all want to be healthy. We all want to get it right. Come along to the shine model. Get on to the website. Sign up. We have a great community of people there. We have a host of information in vlogs articles, webinars collaborations with other people, videos, video courses, video courses on each of the aspects, off the six pillars that we've talked about. So thank you for doing this course. Welcome to shine. Welcome to natural health and natural fitness and stay well