Dr. King’s 8 Essentials

The Eight Essentials #1: Engaging the Power of the Human Spirit

Modern medicine looks at humans as biochemical beings whose health can be summarized with numbers and graphed on charts.

But we all know we’re much more than a collection of chemicals. We are spirit, and will, and energy. Ignoring those aspects of ourselves is a surefire way to live unhealthy, unfulfilled lives.

Engaging the power of the human spirit is the first of the Eight Essentials of life for a reason: Until we understand that our beliefs, attitudes, and behaviors are key to our wellbeing, we will remain stuck on the hamster wheel of modern life.

Science is finally beginning to scratch the surface of comprehending the self-healing – and conversely, the self-destroying – power of the human will. Living a positive life focused on our goals and purpose changes the way we think and live. Nurturing the human spirit is key to good health.

Researchers are just starting to understand the astonishing human ability to rise above genetic “destiny” and set a new, healthier course.

When You Make Life-Destroying Choices Related to the Human Spirit

• You suffer depression
• You feel anxious
• You’re apathetic toward life

When You Make Life-Affirming Choices

• You exude confidence
• You live a life of purpose
• You’re happier

How to Engage the Power of the Human Spirit

First and foremost, cultivate an attitude of positivity. Life may not be perfect, but when you look for the good in every day, you will find it.

Recognize that your beliefs are everything. When you believe that you are the victor – not the victim – in your own story, everything is possible.

Try these everyday attitude shifts to unlock the potential of your powerful human spirit:

Stop and Smell the Roses

Take the time to enjoy a walk in the park, or play with your pet. Enjoy the little pleasures in life.

Nurture Your Goals and Purpose

Living a life of purpose can help you get through setbacks because you know that your life is bigger than any disappointment. Look for deeper meaning and greater aspirations for your life.

Live Simply

Material possessions do not equal happiness. Learn to need less, and your money stresses will decrease.

Invest in Friends and Family

There is no better way to spend your time than with people you love and who love you.

Smile … and Stay Positive!

You hold the power to shape your future. What will you do with this power?

The Eight Essentials #2: Nutrition

There was a time, not too long ago, when we were all closely connected to the food we ate. If we didn’t farm it ourselves, we most likely knew the people who did. At that time, the foods we ate were natural, unadulterated, and local.

Then along came big farming corporations. They applied the lessons from the Industrial Revolution to our farming practices. Suddenly, instead of delivering food from farms to local markets, these corporations started sending it to factories instead.

And guess what happens at factories? That’s right — products are made. Now what starts as wholesome food is being manipulated, processed, enhanced, and preserved so it no longer resembles what it once was.

Food is now a product, with fancy packaging, additives, and all. Food corporations are watching their profits grow — right along with our waistlines.

While the industrialization of farming has made food more abundant, it has also made it less nutritious. High-calorie, low-nutrition foods are inexpensive and popular. Because of this, we are now seeing an epidemic of people who are both overfed and undernourished at the same time.

Diet-related diseases like diabetes and heart disease are on the rise.

We’re becoming a nation that is so disconnected from natural, local foods that kids can’t even tell you where eggs or milk come from.

The Healing Revolution® takes us back to the days of knowing where our food comes from. Let’s return to eating to live, and not living to eat.

When we nourish ourselves with wholesome, whole foods, we put ourselves on a path to healthier lives with cleaner eating.

When You Make Life-Destroying Choices Related to Nutrition

• You’re overfed, but undernourished
• You have trouble maintaining a healthy weight
• You feel sluggish
• You’re addicted to unhealthy foods

When You Make Life-Affirming Choices Related to Nutrition

• Your health improves and you reduce disease risk
• You naturally stay at your ideal weight
• You feel energetic

How to Revolutionize Your Nutrition

Vitality comes from eating well and taking joy in the food you consume. Here are a few recommendations on how to get started:

Go Back to the Basics

Eat whole, real foods — fresh, unprocessed, and organic whenever possible.

Plant a Garden

Nothing connects you to your food better than growing it yourself. And nothing tastes better than a tomato plucked straight from the vine or a carrot dug from the ground with your own hands.

Chew More

Studies show that people who chew each bite 40 times eat smaller portions than those who chew 15 times. Plus, taking longer to chew and savor your food allows you to enjoy it more.

Eat the Rainbow

And no, Fruity Pebbles don’t count. Eat fresh foods that are full of a variety of colors. The more varied your diet, the more vitamins, nutrients, and minerals you’re getting.

Think of Food as Medicine

Real, nutrient-dense food gives you more energy, better brainpower, and stronger immunity.

Shop the Perimeter of the Grocery Store

Most of the processed foods are on the interior shelves.

Good food choices are essential to a vibrant life. What simple changes can you make today to nourish body and soul with nutrition?

The Eight Essentials #3: Water

Aside from oxygen, nothing is more essential to life than water. Still, many of us go through life with some level of dehydration.

We wait until we feel thirsty — an indication that dehydration is kicking in — to drink. And when we do drink, we often reach for soda, juice, or coffee. None of which provide the health-enhancing hydration of pure water.

Chronic dehydration contributes to a number of health issues. But the good news is that it’s easy to address. All you need to do is drink plenty of pure, filtered water every day.

When You Make Life-Destroying Choices Related to Water

• Your body retains water
• Toxins aren’t expelled effectively
• Your skin becomes dry and flaky
• You age prematurely

When You Make Life-Affirming Choices Related to Water

• You have youthful skin
• You’re more energetic
• Your cells have the hydration they need

How to Revolutionize Your Health with Water

Improving your hydration is as easy as shifting your habits.

Carry a Water Bottle With You

Keep clean, filtered water with you at all times so you can drink before you feel thirsty.

Don’t Mistake Thirst for Hunger

If you feel a hunger pang when it’s not mealtime, sip some water and see if that takes care of it. Many of us confuse hunger and thirst.

Cut Out Soda

And don’t think you’re doing yourself any favors by drinking diet soda. Artificial sweeteners have a laundry list of negative health effects.

Drinking plenty of water is a key to wellness. Staying hydrated helps in so many ways. How do you plan to drink more water every day?

The Eight Essentials #4: Fitness

Of all the Eight Essentials, fitness seems to be the hardest one for people to integrate into their lives. Why? Because we’ve been taught to think of fitness as a chore, and not as an essential part of our life. Something that’s unpleasant at best, painful at worst, but needs to be endured because it’s what we should do.

Part of the problem is that we often do not have a clear definition of what fitness is. To be clear, fitness as I use it here is a state of health and well-being that is achieved through a healthy diet, consistent moderate physical activity, and sufficient rest.

The Healing Revolution® will transform the way you look at fitness. It will help you return to using your body the way it’s intended. And you’ll reap the rewards.

When You Make Life-Destroying Choices Related to Fitness

• You’re out of breath and exhausted
• You’re too weak to do the things you want to do
• You’re prone to injury
• You have trouble maintaining a healthy weight

When You Make Life-Affirming Choices Related to Fitness

• You’re strong and capable, even as you age
• You’re more energetic and alert
• You’re flexible
• You have less pain

How to Revolutionize Your Fitness

Once you incorporate fitness into your daily life, you’ll never want to stop. It feels so good it can become addictive! There are several ways to work more fitness into your life:

Find an Activity You Love

It might be a brisk walk in the middle of your workday. Or it might be yoga classes or tai chi. Whatever it is, find something that brings you joy, and stick with it.

Start Small

Don’t think you need to be at the gym five days a week in order to make a change. A 20-minute walk three times a week is a great place to start.

Try My Energizing Techniques

If I could only do one set of exercises for the rest of my life, it would be these. They’re just that powerful.

Practice Good Posture

If you feel yourself slumping, imagine the top of your head is being pulled up by a string.

Breathe Deeply

Oxygen (or vitamin O, as I like to call it) is free and abundant. Take advantage!

Fitness doesn’t have to be a chore. Making small choices today can put you on the path to a healthier tomorrow.

The Eight Essentials #5: Sleep

Sleep is a unique and amazing part of life. It brings healing and restoration. If you’re not sleeping well, it’s a sure sign that something is out of alignment in one or more of the Eight Essentials.

Think of it this way: sleep disturbances are like flashing signals on the dashboard of life, indicating that something is out of balance.

The good news is that the causes of bad sleep are not hard to identify or fix. The Healing Revolution® shows you how.

When You Make Life-Destroying Choices and Are Sleep Deprived

• You’re perpetually tired
• You have trouble maintaining a healthy weight
• Your immunity may suffer
• You have brain fog

When You Make Life-Affirming Choices and Are Well-Rested

• You wake energized and ready to face the day
• You recover more quickly from illnesses
• Your mind is sharp
• Your mood is upbeat

How to Revolutionize Your Sleep

Revitalizing, repairing, restoring, and rejuvenating sleep is yours for the taking. If you’re having trouble getting a full night’s rest, here are some tips.

Avoid Overeating, Especially Near Bedtime

Heavy meals before bed can disrupt sleep.

Avoid Stimulants

Avoid stimulants like caffeine and nicotine.

Stay Away From Screens Before Bed

Leave your phone or tablet outside the bedroom and avoid screens in the hours before bed.

Avoid Sleeping Pills

Sleeping pills can cause many unwanted side effects, ranging from unpleasant to life-threatening. Consider homeopathic formulas or calming herbal remedies instead.

Getting plenty of rest is an essential part of healthy living. What changes can you make to sleep better tonight?

The Eight Essentials #6: Nature

Think of the feeling of walking out into the fresh, crisp air with warm sun shining on your skin. Doesn’t the image just exude energy and vitality?

When we’re in nature, we are revitalized. Its cleansing, healing, bioenergetic force moves right through us.

That’s why nature is one of the Eight Essentials of life. The forces of nature – the sunshine, the breeze, the rain, the energy – revive and invigorate us in a way nothing else can.

When You Make Life-Destroying Choices Related to Nature

• You feel stressed
• You may suffer from depression
• You feel shut off from the life and vitality around you

When You Make Life-Affirming Choices Related to Nature

• You’re more energized
• Your mood improves
• You get your daily dose of vitamin D

How to Revolutionize Your Health with Nature

Connecting with nature and the world around you doesn’t require sleeping under the stars (although that’s pretty cool, too). Even city dwellers can get in touch with nature.

Walk or Exercise Outside Each Day

The more the better, but aim for at least 10 minutes a day out in nature – rain or shine.

Go Barefoot

Go barefoot as much as you can. It’s a wonderful way to ground yourself!

Plant a Seed

Plant a seed in the soil — even if it’s a potted plant. Connecting with the soil is a powerful way to weave yourself back into the fabric of nature’s web.

Bring Nature Inside

Get a small indoor fountain. Use natural cleaning products. Avoid toxins and artificial materials whenever possible.

This basic rule of thumb could save your life: Natural is always better. Nature nurtures our healthy gene expressions.

How can you reconnect with nature today?

The Eight Essentials #7: Relationships

Humans are social beings. We need each other to survive and thrive. Yet too many of us don’t have healthy, nourishing relationships. As a result, we either live isolated lives or we get stuck in relationships that don’t enrich us.

Good relationships do more than just improve our psychological well-being. They also make us healthier. Research has shown that people with strong friendships have less dementia risk and are less likely to die prematurely.

When You Make Life-Destroying Choices Related to Relationships

• You’re more likely to be depressed
• You have higher heart disease risk
• You are isolated

When You Make Life-Affirming Choices Related to Relationships

• Your risk of dementia and premature death goes down
• You have better perspective
• You have higher levels of endorphins – the “feel good” hormones

How to Revolutionize Your Relationships

Good relationships are made, not born. They take work. We each have the power to either improve our relationships or leave them behind.

Here are some tips for better relationships:

To Have a Friend, Be a Friend

Healthy relationships require give-and-take. Be a good listener and care deeply about others.

Set Healthy Boundaries

Healthy boundaries over your time, possessions, body, and life tell friends and spouses what is okay and what isn’t. They’re the basis of nourishing relationships.

Be What You Seek

Think of what you want more of in your life. Is it more joy, more peace, more health? Learn to generate these qualities from within, and you’ll attract others who have those qualities as well.

Help Others

Helping people, even people you don’t know, boosts your mental and physical health. It helps fight depression and reduce risk of disability. Plus, it’s a great way to make friends!

I like to think of “relationship accounts” like bank accounts. The more you put in, the more you get out. How can you start making more deposits in your relationship accounts?

The Eight Essentials #8: Hands-On Techniques

Our bodies are amazing. They are constantly working to maintain balance, repair damage, and keep us healthy. Yet modern life often disconnects us from the natural ability of our bodies to heal and restore themselves.

Hands-on techniques help us reconnect with our bodies and support their natural healing processes. Through touch, movement, and intentional practices, we can encourage relaxation, improve awareness, and promote overall well-being.

For thousands of years, cultures around the world have used hands-on techniques to support health. Today, many of these practices continue to help people restore balance between the body, mind, and spirit.

When You Make Life-Destroying Choices Related to Hands-On Techniques

• You remain disconnected from your body
• You carry unnecessary tension and stress
• You may experience reduced mobility and discomfort
• You miss opportunities to support your body’s natural balance

When You Make Life-Affirming Choices Related to Hands-On Techniques

• You become more aware of your body
• You experience greater relaxation and balance
• You support healthy movement and flexibility
• You create a stronger connection between body and mind

How to Revolutionize Your Health with Hands-On Techniques

Incorporating hands-on techniques into your daily life can be simple. The key is creating moments of awareness and connection with your body.

Practice Self-Massage

Gentle massage can help release tension, improve circulation, and bring awareness to areas of your body that need attention.

Use Stretching and Movement

Intentional movement helps maintain flexibility and keeps your body functioning at its best.

Try Energy-Based Practices

Practices that focus on breath, awareness, and energy can help create a deeper connection between your body and mind.

Seek Professional Support

Massage therapists, bodyworkers, and other practitioners can provide techniques that help restore balance and encourage wellness.

Your body has an incredible ability to heal and restore itself. By using hands-on techniques, you can reconnect with your body and support your journey toward greater health and vitality.

What hands-on practice can you incorporate into your daily routine?