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Join me as I explore the different aspects of self-improvement across the fascinating realms of the mind, body and spirit.

Dean Hardware

Dean Hardware

Knowledge Seeker. Experimenter. Projector.
Warrior Of Light.

The Absolute Fundamentals Of Physical And Mental Health

“A healthy man wants a thousand things, a sick man only wants one.” – Confucius

You could be the most successful, self aware and spiritual person in the world.

But if you are constantly battling dis-ease within your mind or body, you are never going to be able to reach the full potential that life has to offer.

Because when you are sick and in pain, it consumes your life and that of those around you.

I have been in dis-ease within both my mind and my body and all I wanted was for it to disappear so I could actually enjoy my life and be a better person.

If you’ve had someone in your life who has been plagued by illness of any kind, you understand how life consuming it is.

When you don’t have your health, nothing else really matters.

How are you going to enjoy the results of your hard work if your mind and body are both breaking down?

The reason why poor health tends to run in the family is because families tend to follow in each other’s footsteps and live the same lifestyles…

Everyone within your family is most likely learning from each other to a certain extent.

If there isn’t anyone showing you the way in terms of health, where do you think that will lead?

It doesn’t lead anywhere good.

It’s why I do what I do. I live a healthy lifestyle in the hope that my vibration will rub off on the people I care about. 

So we can all live long and happy lives together.

Before I go into what I believe the fundamentals of physical and mental health are,

I want to share some of my perspectives with you.

If you just want the bullets, scroll down to “The Fundamentals” section.

Health Is Wealth

Whether you are pursuing spiritual, physical, financial or social development.

Whatever the case may be.

You will not be able to give it the focus and energy required if your body is falling apart, your mind is chaotic and you’re in an overall unhealthy condition.

However when you are healthy, you live life on easy mode.

So the question is…

Will you choose the fulfilling challenge of a healthy lifestyle or the inevitable struggle of an unhealthy one?

When You Are HealthyWhen You Are Unhealthy
Your body is resilientYour body is fragile
Positive mood and increased brain functionLow mood and brain fog
You save money by engaging in healthy activitiesYou waste time and money on unhealthy activities
You can enjoy the important moments in life to their absolute fullestYou can’t enjoy the important moment in life as much
High self-respect and self-confidenceLow self-respect and self-confidence
Optimised productivity and performanceConstant feelings of fatigue and overwhelm
You build discipline in all aspects of your lifeLack of impulse and emotional control
You experience pure enjoyment and zero guilt when you indulgeConstant indulging numbs the enjoyment of it (You build a tolerance and become reliant)
You set a great example for your familyYou set a poor example for your family
You enjoy a strong, durable and aesthetic body compositionYou develop injuries, chronic conditions and an unpleasant body composition

If you don’t know what you want from life, focus on your health as your first port of call. The benefits acquired will translate to all aspects of your life and help you find purpose.

If you do know what you want from life, focus on your health so you can actually enjoy the journey and the destination. Your body is your temple.

If you are going through a spiritual awakening, focus on the meat vehicle that carries your ever-growing spirit through this realm. Your body is the greatest, physical tool you will ever use. 

Whatever your situation is, you will never regret becoming your healthiest version possible. 

Mind, body and spirit.   

You are just a complicated plant.

It All Starts With A Thought

Before anything you want can come into your reality, it must first begin as a thought in your mind.

You first have a thought, then you put your physical body into action to bring that thought into reality. 

Everything you see around you was first just a thought in somebody’s mind.

This might sound obvious to you.

Yet when it comes to life and health, so few people take the required and necessary action to live in alignment with what goes on in their head.

Most people have chosen instant gratification over a life of satisfaction because the latter requires effort.

With a super stimulating distraction at every turn, it’s easy to see the mechanisms behind why so many people don’t follow through.

Netflix, processed food, weed, alcohol or any form of instant gratification and escapism are within reaching distance at all times (And we all know how addictive they are). 

I’ve been there myself.

Numbing my mind at every opportunity.

Telling myself “I’ll do it tomorrow”.

Constantly giving into my impulses.

Wasting my valuable time, energy and life.

Feeling bad the following day and telling myself I will make a change.

Just to go through the same process again and again. Day after day.

If any of this resonates with you, 

You have to realise that no one is coming to save you.

No one is going to make you do it.

And I promise you, you WILL regret not taking action later in life.

I have worked in a hospital and believe me,

Everyone there regrets not putting more time and energy into their health and making the most of their lives while they could.

So whatever position you are in right now, it is never too late to start making the right choices.

And the crazy thing is, 

You already know what you are supposed to do…

That little voice in your head tells you all the time. 

So let’s start by paying attention to the fundamentals of what it means to be a healthy human being. 

The Fundamentals

Think more like a tribesman and less like a desk worker.

Here’s a list of the fundamental areas you should attend to in order to keep your meat vehicle running smoothly (these are the absolute fundamentals, this is far from an exhaustive list): SHOW BULLETS


  • Move your body in a way that gets your heart rate up
  • Do something that gets you into the flow state (Something that brings you into the present moment, challenges you and ideally you enjoy)
  • Pick up a hobby that keeps you strong and mobile e.g. resistance training or yoga


  • Make sure your main beverage of choice is water. Andrew Huberman suggests 8oz/237ml every hour for the first 10 hours (this is an average, you don’t need to drink every hour on the hour)
  • Keep a water bottle close at all times (glass is best)
  • Hold off on the morning coffee until an hour or two into your day


  • Follow the 80/20 rule to allow space for the unhealthier, processed foods that you love (minimum 80% healthy/maximum 20% unhealthy)
  • Eat mostly whole foods (stop eating minimum 2 hours before sleeping)
  • Intermittent fasting – a basic guide: eat between 12pm-8pm, then fast until you eat again at 12pm the next day)


  • Get natural sunlight in your eyes and on your skin whenever you can (early morning will reset your circadian rhythm)
  • Aim for 20 minutes daily (even when it’s cloudy)
  • Most modern humans are deficient in Vitamin D (soak up some sunshine or supplement as a minimum)


  • Improve your circadian rhythm by waking up and going to sleep at roughly the same times (most people need between 6-8 hours of quality sleep)
  • Keep lights low after 9pm and do something that relaxes you before bed (reading is great)
  • The goal of sleep is to wake up rested and recovered (make quality sleep a priority)


  • Nose breathing is way better than mouth breathing; Long deep breaths are better than short shallow breaths
  • Be conscious and take note of how you are breathing throughout the day (awareness is the precursor to change)
  • Meditation, breathwork and exercise will all help massively

Society as a whole has become so detached with what it means to be human.

You are pure consciousness in physical form.

Don’t let modern life take you away from the fact that you are just a complicated plant…

Start focusing your attention on what you are doing, thinking, feeling and consuming on a daily basis.

Once you are aware of what you are doing,

You can begin to make the necessary changes.

So rather than give all of your energy away to external factors; such as your job and cheap dopamine hits.

Direct your focus towards yourself and your life.

Because where focus goes, energy flows.

With energy,


Improve Your Health.

Expand Your Mind.

Raise Your Vibration.

If I can help you see your life and the world around you in a unique and interesting way as we progress along the path of betterment together, I’ll be a happy man. 

Join me as I explore the different aspects of self-improvement across the fascinating realms of the mind, body and spirit.

If I can help you see your life and the world around you in an unique and interesting way as we progress along the path of betterment together, I’ll  be a happy man.