how to look after your internal health, and feel great

There is a lot you can do to feel great, however I would suggest taking it slowly otherwise you'll be more likely to want to quit due to being overwhelmed, so I have broken up the process into week by week segments, and these can be altered to your comfort. Its okay if you slip for a day, the next day just carry on as if that day didn't happen and carry on from where you left off. This will require a lot of change so I would highly advice taking it slow. I will also provide links to things at the bottom and also further reading/watching, as well as links to some good foods. So lets begin.

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                           Rough plan:
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week 1-4:   Alcohol
week 5:     Sugar
week 6-10:  Cigarettes
week 11:    Water
week 12:    Minerals
week 13:    Caffeine
week 14:    Fluoride
week 15:    Exercising
week 16:    Dairy
week 17:    Soy
week 18:    Spinach and other leafy greens
week 19:    Enhancing your appearance, memory, and hair health
week 20:    Avoiding other things that aren't good for your health

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                        Week 1-4(the toughest):
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1.  Start by being awake and in a good mood (if you can)
2.  Start on day one by cutting down on alcohol
3.  When you feel comfortable with less alcohol, repeat cutting down until you do not consume any
(For example if you come home every night and drink 4-5 beers,  on the first night cut down to 3, then repeat the next day down to 2, then 1 then none)

Explanation of why to do this: Alcohol isn't good for your liver in any quantity, and people tend to struggle to give this up, so might as well get the hardest part out of the way first.

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                          Week 5:
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1.  Start cutting back on sugar, I know this along with alcohol and caffeine may be the hardest to actually stick to but be strong and you'll make it. Start using sour drinks in place of sugar, these help to cure sugar cravings
2.  Keep going until you can go the whole day without sugar
3.  Then keep going until you do not rely on it anymore

Explanation of why to do this: Like with caffeine you will crash after a period of time, also this stops diabetes and bad oral health.
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                         Week 6-10:
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1.  Start cutting down on cigarettes
2.  Repeat until you give up cigarettes
3.  Replace smoking with vaping

Explanation of why to do this: We all know about tar in cigarettes, this coats your lungs so cut it out ASAP, this ensures that your lungs can recover.
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                          Week 11:
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1.  Start introducing water for now it doesn't matter if it's tap or bottled, but bottled would be the best as you can skip some steps
2.  Start aiming to drink 1L of water a day
3.  Increase to 1.5L the next day
4.  Start drinking 1.5L of water as soon as you wake up, this stops dehydration and refreshes the body so you'll feel better
5.  Keep drinking 1.5L of water upon waking up, and start aiming for 2L of water (so 0.5L through out the rest of the day) or if you can not do that, drink a minimum of 0.5L of water upon waking up and drink the rest throughout the day so that you drink a minimum of 2L through out

Explanation of why to do this: The chances are you are dehydrated, and energy drinks don't cut it for curing dehydration. Also if you drink 0.5 - 1.5 liters upon waking up you will be more energized and alert.

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                          Week 12:
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1.  Start eating more fruit and vegetables
2.  Start looking at trace nutrients and which ones you're missing
3. The most common nutrient you are missing is iodine, which you can get from trance mineral supplements or pink salt, so I would suggest replacing sea salt with Pink Salt, it contains all the nutrients you need, and it is an easy change to make

Explanation of why to do this: We are all missing some trace minerals, and iodine is the most common one, but might as well cover fruit and vegetables here as it's simple to do and can help a lot with vitamins.

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                          Week 13:
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1.  Start cutting back on caffeine
2.  Keep repeating until you are on no caffeine, you may feel tired at first but stick with it, it will be worth it
3.  Start replacing caffeine with green tea, which lacks caffeine

Explanation of why to do this: With caffeine you will crash and feel tired after it wears off, also caffeine can cause mental fog.

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                          Week 14:
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1.  Replace tap water with distilled water (bottled or boiled)
2.  Start using fluoride free toothpaste in place of regular toothpaste

Explanation of why to do this: Fluoride is not in anyway good for you, it causes cancer and a long list of other things.

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                          Week 15:
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1.  Start exercising
2.  Start doing push ups etc
3.  Start walking
4.  Take breaks from being sat down to do one of the above every hour or so (your productivity will increase significantly)

Explanation of why to do this: Exercising refreshes your body, and boosts your work flow.

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                          Week 16:
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1.  Start cutting back on dairy, I'll explain why below
2.  keep going until you consume no dairy
3.  Replace dairy with some substitute (can be anything for now)

Explanation of why to do this: Dairy contains a high amount of sulfur, and next to no calcium, all calcium is actually from your bones eroding, as when sulfur mixes with calcium (your bones are made from calcium) you get sulfur-carbonate.

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                          Week 17:
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1.  Start replacing soy with coconut or hemp or other alternatives
2.  Keep going until you do not drink soy
3.  Try your best to avoid soy in food, though like dairy and sugar, this is tough as it's everywhere

Explanation of why to do this: Soy is genetically modified and has almost certainly been in contact with barium and strontium. Also soy in large doses soy can cause infertility.



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                          Week 18:
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1.  Start eating spirulina, spinach or kale
2.  Aim to consume at least 3 handfuls of leafy greens such as spinach a day

PROTIP: Make a smoothie in the morning and consume this as your breakfast: 1 ripe banana, 2/3 handfuls of spinach, 50G of blueberries, 1 tablespoon of honey, 200ML of almond milk and 1 teaspoon of spirulina, blend until smooth and drink.

Explanation of why to do this: Leafy greens contain a lot of potassium and other minerals we need.

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                          Week 19:
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1. Get these:
Monoatomic Gold (Aging benefits, health, hair, skin, pineal, brain)
Nascent Iodine (hymens pink salt will do)
Iridium
Platinum
Indium
10ppm Colloidal Silver (<30 ppm is better but more expensive)
2. Start using it in the does required each day

Explanation of why to do this: This is good for your brain and general looks.

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                          Week 20:
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1.  Start to avoid BPA/plastics in food
2.  Start to avoid MSG
3.  Start to avoid High Fructose Corn Syrup
4.  Start to avoid pesticides

Explanation of why to do this: Plastics cause cancer, also MSG is a GMO and fructose contains a large amount of inorganic compounds and  pesticides contain radioactive matter such as bromide and strontium.


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           And you're DONE, well out of changes
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// all of this is still to do below here

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                              LINKS
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Alcohol:

https://www.independent.co.uk/life-style/health-and-families/features/how-to-give-up-alcohol-10-tips-a6861081.html
http://www.giveupdrinking.co.uk/
https://www.drinkaware.co.uk/advice/how-to-reduce-your-drinking/how-to-cut-down/how-to-stop-drinking-alcohol-completely/
https://www.addict-help.com/alcohol/how-to-stop-binge-drinking/giving-up-alcohol/


Sugar:

https://www.theguardian.com/lifeandstyle/2014/jan/13/sugar-how-to-give-up-11-easy-steps
http://www.health.com/health/gallery/0,,20923984,00.html
https://www.rodalewellness.com/health/how-to-give-up-sugar
https://www.wikihow.com/Give-Up-Sugar


Smoking:

Quit smoking fast: https://www.youtube.com/watch?v=LeGRguTLzqQ

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                           FUTURE READING
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alcohol: https://www.theguardian.com/commentisfree/2015/aug/12/teetotal-alcohol-drink-party-regrets-blackouts

 sugar: https://www.buzzfeed.com/chelseypippin/pour-some-sugar-on-me?utm_term=.xxv3XOqoE#.uyZVk5pzx

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                            GOOD FOODS
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https://www.amazon.com/Naked-Variety-Smoothie-Mighty-Machine/dp/B007CMHRI2/ref=sr_1_1_a_it?ie=UTF8&qid=1518952575&sr=8-1&keywords=naked+smoothie&dpID=41C9GR2qEzL&preST=_SX300_QL70_&dpSrc=srch

https://www.amazon.com/Vita-Coco-Coconut-Water-Ounce/dp/B00K77U60U/ref=sr_1_9_s_it?s=grocery&ie=UTF8&qid=1518952639&sr=1-9&keywords=coconut+water

https://www.amazon.com/Pacific-Natural-Foods-Unsweetened-Original/dp/B003VIL6F6/ref=sr_1_15_a_it?ie=UTF8&qid=1518952756&sr=8-15&keywords=hemp+milk

https://www.amazon.com/Taste-Nirvana-Passion-Coconut-Bottles

https://www.amazon.com/Manuka-Health-Honey-100-Zealand/dp/B00NB3PAP8/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1516911770&sr=1-5&keywords=Manuka%2BHoney&th=1

https://thrivemarket.com/santa-cruz-organic-creamy-peanut-butter-dark-roasted

https://www.amazon.com/Organic-Spirulina-Servings-Highest-Superfood/dp/B0719VMS3X/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1518953037&sr=1-5&keywords=spirulina+powder

https://www.amazon.co.uk/Alpro-Almond-Original-U-H-T-1L/dp/B01CNNQ5BO/ref=sr_1_2_s_it?ie=UTF8&qid=1518953193&sr=1-2&keywords=almond+milk

https://www.amazon.co.uk/Aktiv-Organic-Seeds-Black-Certified/dp/B00URJRTAS/ref=sr_1_3_sspa?s=drugstore&ie=UTF8&qid=1518957185&sr=1-3-spons&keywords=chia+seeds&psc=1

https://www.amazon.co.uk/Star-Food-Monatomic-Nutritional-SUPERFOOD/dp/B01N5W646A/ref=sr_1_1_s_it?s=drugstore&ie=UTF8&qid=1518957330&sr=1-1&keywords=Monoatomic+Gold

https://www.amazon.com/Himalayan-Chef-Incredible-Nutrients-Minerals/dp/B009MS1QT0/ref=sr_1_11_a_it?ie=UTF8&qid=1518957599&sr=8-11&keywords=himalayan%2Bpink%2Bsalt&th=1

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                              THANKS
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BaSs -- https://pastebin.com/u/BaSs_HaXoR -- https://discord.gg/9bGhNrV -- help with a lot of information.
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Denise (AKA denise_harris92) -- Checking English and flow of the document.