Vitalize & Balance Yourself Holistically

Unsplash/Fereshteh Azadi

By Mark Pitstick, MA, DC

A healthy and balanced body/brain can help you remember and demonstrate your timeless essence and inner magnificence.

As you now know, much evidence strongly indicates that the vast majority of who and what you are survives bodily death. However, it’s difficult to know and show that great news when you are suffering with severe and/or chronic depression, fatigue, illness, pain or anxiety.

Even though your body is miraculously self-aware and self-restorative, it has a breaking point after which healing is nearly impossible. Over the years, I’ve asked many people whose health was in shambles, “How did you get to this point? Didn’t you see it coming? Weren’t there some warning signals?” They all answered similarly: “Over the years, I knew I should take better care of myself, but didn’t. Eventually, I just got too tired and went downhill. Then it was too much to overcome.”

Please don’t let yourself get to that point.

Many people have forgotten what it’s like to be happy, healthy and energetic. They look around and conclude that it’s normal to feel, look, and act poorly. The root causes of these problems are many, but I’m only going to list a few here so we can focus most of this article on the solutions:

  • An over abundance of cheap and harmful junk and fast foods. These can negatively affect the brain and cause people to become addicted. Why? Because sugar, artificial sugars, and chemicals can act as addictive stimulants.
  • Chemical-laden, genetically engineered, and nutritionally deficient foods such as soy, corn, wheat and processed dairy.
  • Deterioration of the topsoil so that even healthy foods no longer contain key nutrients.
  • Routine prescribing of pharmaceutical drugs with potentially dangerous side effects for common ailments that respond very well to natural methods of healing.
  • Cigarette smoking and smokeless tobacco, along with excess alcohol and marijuana use.

LIVE in the Solution

If you’re ready to consider what greater reality living means for you, close your eyes and imagine the most wonderful life of your dreams. What would that look like? What might you hear yourself and others saying? How would you feel? In short, what is your highest vision for how wonderful your life can be? Now let’s look at the seven keys to optimal vitality. They may appear deceptively simple; however, they can create outstanding results and help you enjoy the greatest life you have envisioned. After you finish this article, I suggest you read my book Radiant Wellness and take a look at the articles cited herein, which are available for free on the home page of Then share this information with your family, friends and coworkers.

1. Renewal

  • Get enough sleep—about eight hours per night for most people—so you feel energized throughout the day.
  • Hit the bed by 10:30 p.m. and even earlier when needing extra rest. Natural health experts say the hours of sleep before midnight are most beneficial.
  • Listen to your inner wisdom when you don’t feel well. Lighten your schedule, go to bed earlier, sleep in, cancel social engagements, and/or get a nap.
  • Take note of creative insights that can occur just before and after sleep or while dreaming. Keep a notepad and pen on your bedside table to capture valuable ideas and inspiring thoughts.
  • Review your goals, read positive books, or listen to inspiring audio products just before going to sleep.

2. Activity

  • Stretch once or twice a day for a few minutes to promote healthy soft tissues (muscle, ligament, tendon and disc); prevent or slow arthritis; and help maintain normal skeletal and spinal alignment and flexibility.
  • Aerobically condition (walk, bike, jog, elliptical, etc.) three times per week for 20 minutes. I suggest using interval training methods of moderate intensity for 2 minutes, then 30 seconds of high intensity.  Repeat this cycle eight times.
  • Resistance train three times per week for 45 minutes using weights, bands, or your body weight with yoga, Pilates or floor exercises.
  • Develop an active lifestyle by enjoying time while walking in nature, biking, kayaking or canoeing. Take dance, yoga or martial arts lessons.
  • Climb stairs, park further away from the destination, and pick up the pace while cleaning the house and doing yardwork.

3. Diet

  • Avoid chemical-laden, GMO, and radiated foods, especially soy, corn and wheat; processed foods, especially ones containing white sugar and flour; processed dairy; artificial sweeteners; unhealthily derived animal products and meats coming from commercial factory businesses.
  • Use minimal amounts of natural sweeteners: honey, maple syrup, molasses, xylitol, agave.
  • Eat fresh, organic food from healthy grocery stores and local farmers who use sustainable agriculture and pasture-raised methods.
  • Eat mostly real food: vegetables, low-glycemic fruit, raw nuts and seeds, lean meat and eggs. If your health status and weight allow it, include some legumes and gluten-free grains, breads and cereals.
  • Get sufficient healthy fats: butter, coconut butter and oil, olive oil, ghee, etc.
  • Eat fish, walnuts, and seeds (flax, chia and hemp), and obtain additional omega-3 essential fatty acids from cold-processed and pristine sources of tuna oil or cod liver oil.
  • If you are a vegan who consumes no animal products, obtain sufficient protein from grain and legume combinations, plant-based protein powders and bars and raw foods. Also get extra B vitamins, especially B-12 from whole food supplements.
  • Drink pure water with daily ounces equal to one-third to one-half of your body weight in pounds, and avoid water in flimsy plastic containers that can contain endocrine system-disrupting and toxic plastic particles.
  • Limit tea or coffee to two servings per day and none after mid-afternoon.
  • Avoid synthetic nutritional supplements found in most stores. These high-dosage varieties are created mostly from chemicals in laboratories, are poorly absorbed, and can cause nutrient imbalances in the body.
  • Take cold processed whole food supplements from companies that use organic plant sources raised in rich topsoil and optimally raised animal ingredients for key nutrients richly abundant in organs.
  • Start a personalized nutritional program from a licensed health care practitioner. (See articles #32 and # 33 on
  • Use raw concentrated green powders in your smoothies or green drinks. 

4. Inner Cleanse

  • Remove bodily wastes and inner toxins by regular bowel movements, urination, sweating and deep breathing.
  • Detoxify your body at least twice per year with a gentle but powerful program.
  • Minimize exposure to chemicals and heavy metals in your body care, home cleaning and laundry products. Hair dyes, antiperspirant deodorants, and skin lotions are common sources of toxins that impact the brain and hormonal organs.
  • Educate yourself about electromagnetic fields and how to minimize exposure to sources of “dirty electricity” from cell phones, computers, fluorescent lights, cell towers, etc. (To learn more, see article #43 on, Dirty Electricity and How To Minimize It.)
  • Avoid cigarettes and smokeless tobacco completely. Use alcohol and marijuana minimally if at all.

5. Awareness

  • No matter what is going on around you, you can always choose to focus on higher energy thoughts of peace, joy, love, gratitude and enthusiasm.
  • Use centering practices—such as prayer, meditation, time in nature, yoga, soaking in a hot tub, etc.—to release stress and become more aware of  your inner wisdom.
  • Realize that your thoughts, words and deeds have a ripple effect—for good or bad—on you and others.
  • Practice gratitude and give thanks for the good parts of your life. At the same time, move toward the greatest life you have envisioned.
  • Remember that golden opportunities for growth and service always accompany difficulty and suffering. (see article #10, Handling Life’s Biggest Changes and Challenges, and #29 Suffering at
  • Shield yourself from emotional sappers and zappers, especially if you are sensitive or empathic (see article #23)
  • Nourish loving relationships with significant others, family, friends, and pets.
  • Follow your heart-felt callings, even if just part-time (see article #21 Identify and Fulfill Your Soul’s Missions.)

6. Natural Care

  • Avoid drug and surgical approaches whenever possible. Why? The New England Journal of Medicine reported that over 750,000 Americans die each year from prescription drug reactions, hospital-borne infections, outright mistakes and complications from unnecessary surgeries. The potentially serious or fatal risks of these disease-care treatments may be necessary for emergency conditions; however, those risks are clearly not warranted for many common and non-crisis maladies that often respond very well to natural healing methods.
  • Assemble a natural health care team to provide healthy healing including specific chiropractic and cranial adjusting, acupuncture, deep massage and essential oil therapy.
  • If you are depressed or suicidal, seek help from a crisis support team, psychological and/or pastoral counseling, integrative medical doctor and natural health care providers ( articles #5 and # 26.)
  • Remember the 3 L’s for babies: Leboyer (optimal care just after birth), La Leche (breast-feeding) and Lamaze (natural childbirth). Also provide a real food diet for infants. These optimal starts early in life set the stage for a healthy teen and adult.
  • Educate yourself about the potential short- and long-term dangers, as well as questionable effectiveness, of most vaccinations. To learn more, visit the National Vaccine Information Center at; Children’s Medical Safety Research Institute at; Vaccine Papers: An Objective Look at Vaccine Dangers at; and

7. Transcendence

  • Know thyself. You are a being of energy, awareness, spirit and consciousness.
  • Understand that you are a special and beloved being who came here with special gifts to share and lessons to learn (article #21 Identify and Fulfill Your Soul’s Missions.)
  • Much evidence indicates that you will see your postmaterial loved ones and pets again and likely can sense them now (articles #9 Visiting with “Departed” Loved Ones Now; #28 After-Death Communications; #35 The SoulPhone.)
  • Although you may wish for some things to stay the same, remember change is good for growth, freshness and learning.
  • When pondering “Why is there so much suffering?” be aware of what you are focusing on. Are you mainly thinking and talking about your old wounds, losses and disappointments? Or are you paying more attention to the magnificence and richness of life, and how you can serve others? (article # 29 Suffering)
  • Nurture a relationship with your Higher Power: ask, converse with daily prayer, sense responses via meditation, spend time in nature, serve others and use centering practices that quiet the brain.

The first letter of each key above spells the word RADIANT.
That’s what you really are: a radiant being of light, energy and awareness who is temporarily visiting this planet for meaningful reasons.

As an old Japanese saying counseled: “The best time to plant a tree is twenty years ago. The second-best time is today.” I hope you apply that wisdom and begin to holistically vitalize yourself today.

Mark Pitstick, MA, DC is an author, master’s clinical psychologist, holistic chiropractic physician, frequent media guest, and webinar/workshop facilitator. He directs The SoulPhone Foundation and founded Greater Reality Living Groups. Dr. Pitstick can help you know and show—no matter what is happening to or around you— that your earthly experience is a totally safe, meaningful, and magnificent adventure amidst forever. Visit for free articles, newsletters and radio interviews with top consciousness experts.

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