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You Don’t Have to Burnout

You Don’t Have to Burnout

If you identify with the following challenges, your lifestyle may be damaging your immune system and your ability to be resilient in the face of ongoing stress:

You have a high-stress lifestyle that demands your top-notch performance.
You don’t stop to take time to recharge yourself.
Your life feels out of balance.
You have lost your sense of well being.
You feel tired and wired, irritable, moody and unable to focus.
You are exhausted but can’t fully relax and unwind.
You reach for food, sugar and caffeine to keep going.
You get sick frequently or have developed chronic health problems.
As an entrepreneur or small business owner, fatigue, burnout and illness may become common in your life simply because you can’t afford to get sick. Loss of your health and well-being is a big price to pay in exchange for your dreams and visions.

You don’t have to burn out; and you don’t have to get sick in the first place. Instead, if you take the following eight steps, you’ll discover how to:

Enhance your vitality, energy and immunity to create peak performance.
Improve your capacity to cope with stress.
Support your ability to focus and think clearly.
Promote relaxation and restful restorative sleep.
Build a Solid Foundation for a Vital Life

Never skip breakfast—and make sure it’s a high-protein one.
Don’t eat dessert for breakfast. Reduce sweets, starches and carbohydrates like cereal, toast, pancakes, fruit and jam.
Instead, focus your breakfast on protein, such as my high-protein shake.

Include these five essential daily supplements daily for high performance, optimal immunity and resistance to stress.
Be sure to choose high-quality, professional grade products. Don’t waste your money or cheat your health with cheap poor quality supplements.

High-potency multi-vitamin, high in antioxidants. For high performance, choose optimal amounts of nutrients daily, not minimum daily requirements.
Omega 3 EPA DHA Fish Oils, 1000mg-2000mg twice daily. Essential to brain function, hormonal function, healthy skin, low inflammation and normal mood.
Core Minerals: Essential for normal brain, heart and muscle function, restful sleep, relaxation and ability of your cells to make energy. These include:
Calcium citrate or malate, 500-1000mg daily.
Magnesium citrate or glycinate, 300-600mg daily.
Probiotics/Acidophilus, which are healthy friendly bacteria, one capsule daily. Required for normal immunity, hormonal balance, inflammation control, neurotransmitter and mood balance.
Vitamin D, 2000 IU daily. Essential for balanced mood, healthy brain, healthy bones and circulation. Enhanced resistance to immune diseases, infections and cancer.
Get seven to nine hours of sleep every night.
This is essential for normal immunity, clarity and mood. Too little sleep also leads to weight gain.

Engage in moderate exercise for 30 minutes, five days per week.
Very intense exercise may work against you, raise your stress hormones and make you more tired and fat.
Stay hydrated by drinking two quarts of fluids daily.
A primary cause of fatigue and brain fog is dehydration. If your mouth is dry, you are dehydrated.
Eat six to ten servings of fresh, deeply colored, chemical-free fruits and vegetables daily.
As an insurance policy, add one to two heaping teaspoons of organic “greens” or “reds” plant concentrate powders to your daily shake or with all those glasses of water you are going to be drinking.
Include fermented foods with healthy friendly bacteria (acidophilus) regularly.
This includes yoghurt, kefir, miso, sauerkraut, kimchi, etc., or take a probiotic supplement for super immunity, normal weight and balanced mood.
Reduce exposures to toxic chemicals.
Fatigue, depression, impaired immunity, cancer and chronic illnesses are all linked to toxic exposures. Avoid pesticides, herbicides, preservatives, antibiotics, hormones, trans fats, artificial flavorings and colorings. Drink clean, filtered water. Use green-safe body care and cleaning products free of BPA, phthalates, parabens, PEG, mineral oil and petroleum products.
Together, these eight tips can help you build a solid foundation for a vital life, so you have abundant health and energy to devote to your friends, your family and your business.

About the Author

Dr. Nalini Chilkov, L.Ac., O.M.D., is the go-to doctor to Hollywood celebrities, VIPs and government leaders, including our esteemed Mike Koenigs and our beloved Pam Hendrickson. She has appeared as a health and cancer expert on NBC TV’s Access Hollywood and been recognized by WebMD and Dr. Mehmet Oz as one of the top ten online influencers in breast cancer. She is a widely read health and wellness expert for the Huffington Post.

Dr. Chilkov is also the founder of, which helps people whose lives have been touched by cancer to create a body where cancer cannot thrive so that they can get well, stay well and live well beyond cancer.
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