Basic HLC Tips - Click here to download in English or in Spanish
A healthy body and mind is based on many different pillars; food, sleep, exercise, thought, detoxification etc. Here are some basic tips that will help you getting started.

Grocery List - Click here to download in English or in Spanish

The correct food can help you get a long way but everyone in different so everybody has to find their own foods and ratio of carbs, fat and protein. Here is a grocery list which might help when you are getting lost in the supermarket jungle.


Anti-Inflammatory Diet - Click here to download in English or in Spanish

The first step to cleaning up your diet is to take out foods that inflames your gut. This little guide to the anti-inflammatory diet is a good start.


Elimination Diet (AIP) - Click here to download in English

If you still experience digestive issue after trying to clean up your diet you might have to dig a little bit deeper. An elimination diet like the AIP diet (autoimmune protocol) helps you eliminate everything that might be upsetting to your gut and when things have calmed down you can start to reintroduce foods again step by step. This diet is also very helpful if you experience any sort of autoimmune desease.


Anti-Candida Diet - Click here to download in English

If you are having fugal issues (eczema, pimples, dandruff or other skin issues) you might have a candida over-growth. The anti-candida protocol is low in sugar and carbohydrates and together with certain supplement you might be able to balance things out.


Weston A Price Diet - Click here to download in English

The Weston A Price diet is focusing on healthy fat and talks about the importance of preparing grains, beans and nuts in a proper way for optimal digestion. Here is a short summary taken from the book The Nourishing Traditions Book of Baby & Child Care by Sally Fallon Morell and Dr. Thomas S. Cowan.


Hormone Balancing Diet - Click here to download in English

If you as a female or male have hormonal issues (irregular or painful periods, lack of sex-drive etc.) have a look at this summary of the first part of the book Cooking for Hormone Balance by Magdalena Wszelaki. It talks about the 3 pillars for hormonal health: a healthy gut, stable blood sugar levels and functioning detoxification pathways. Like always it is a diet high in healthy animal protein and fat, low in refined grain and dairy and free from any sort of processed food.


As always, seek professional help if you are experiencing severe issues. Many times the allopathic approach (modern medicine) wont have any holistic solution, but there are plenty of alternative practitioners out there that might have a protocol that is right for you.

I have created a personalized diet for myself based on a bit from each protocol. I exclude gluten, dairy, sugar, caffeine, alcohol and processed food as well as minimize nuts, seeds and fruit intake. I try to focus on getting plenty of healthy protein and fat into my diet and try to prepare grains and legumes accordingly for proper digestion and absorption. I buy as much as I can organic and cook and eat my food at home.

It takes effort to stay healthy but when you see the benefits of a healthy body you won’t want to go back to old habits. Take your time, experiment and learn about your body, mind and soul. An external therapist can only take you so far. Become your own doctor and you won’t need anyone to tell you what to do.


Strength and Conditioning Program - Click here to download in English

Last but not least I give you a part of my training and conditioning program. Use it when you go to the gym or when training at home. Together with a personalized diet you can get very, very far. If you have any questions or want to work on proper technique book an appointment and i’ll help you.


I hope you find some of this information useful.


Best of luck!


Love and Light