Little Known Methods to Feeling Increased Energy Levels

As many of you know, I have a three simple goals for my physical body: Health, athleticism, and aesthetics. I talked about these briefly in the nutrition principles article. Today I want to expand on the health issue a bit and lay out some basic ideas for people to contemplate.

First of all, I want to define health as more than just a lack of disease.

Health is much more than that. Health means you have a lack of disease plus you have physical vitality and energy.

    Health is:
  • feeling good physically
  • thinking clearly
  • having an inner sense of vibrance and vitality

Ultimately, health is having that youthful energy that many of us have forgotten about. Remember what it felt like as a kid? You wanted to be active? You wanted to play? You couldn’t wait for recess? You couldn’t wait to rid your bike?

That’s the youthful energy I’m talking about.

Many of us had that slowly fade away, and it’s time to command it, and take it back. Lethargy, laziness, and inactivity is not okay. It doesn’t have to be this way, and with a few simple lifestyle improvements and easy decisions, that youthful energy can be yours once more.

The following are simple habits and distinctions for healthy living. Most of them are very simple and would seem like common sense. Yet, very few people are actually incorporating these things into their daily lives.

These are profound truths on how you can regain that youthful energy, have a healthy, fit, and lean body. And ultimately increase the quality of your life.

“Once you start moving better, you start to eat better. Once you start eating better, you start to think better. Now that you’re thinking better, you start the process of becoming conscious. Now we are ready to talk about what is truly going on.”

Eating for Health

  • If it did not exist 100…1000….10000 years ago, you probably shouldn’t be making a habit of eating it. Human beings aren’t that smart. We will not be able to outsmart nature and make better foods than it for quite awhile.
  • If it has a package and wrapper, it’s probably not ideal. Yes foods were meant to rot. If they don’t, consider them generally unfit to eat.
  • If the person giving you advise doesn’t look the way you would like to look, take their health advice with a grain of salt. Don’t fall into the authority trap. No one is your authority. Study this stuff for yourself.
  • If the food came from nature, it’s probably good. Keep it simple.
  • If the food is man-made, it’s probably not good. Again, keep it simple.
  • If you have the mentality of “I need to go on a diet,” stop it. Diets don’t work, only lifestyle changes do. Think to yourself instead “I need to raise my standards for life, and create new lifestyle habits.”
  • It’s a simple rule…but only buy healthy real foods you should be eating at the grocery store. That way if you are ever feeling “weak” you won’t have anything self destructive around the house within easy arm’s reach. Set yourself up to win. This is the difference between people who succeed and those who fail.

Exercising for Health

  • Stop focusing on “how many calories did I burn” with exercise. Focus on “what hormonal response am I giving my body for the next 24-48 hours?”
  • Intensity and consistency is the key to getting your body to change. When you remain consistent, you won’t believe what will happen.
  • Exercising is “your time.” We all need this. Love it. Enjoy it.
  • Think of creative ways to stay active outdoors. Hiking, biking, parks, whatever. You don’t have to go to the gym to get activity. It holds no monopoly on exercise and activity.
  • Regain your hobbies that kept you physically active as a kid. Revisit them and make them a priority in your life again. Physical activity creates health. When you make doing things you love a priority, you can’t help but stay active.

“We don’t stop playing because we grow old; we grow old because we stop playing.”

Living for Health

  • If you can tell me about what happened last night on “Survivor”, then you have no excuses of why you have no time to go exercise. Stop kidding yourself. Stop lying to yourself. Stop rationalizing. Get real.
  • Revisit the ways of the past. Mow your lawn with a push mower. Walk more often.
  • While science is looking for a “cure”, the rest of us should be living with “prevention” (and not expecting for a magic pill to bail us out, it’s our responsibility to stay in good health…not your doctors).
  • Avoid the ‘all or nothing’ mindset. Not exercising for a day does not give you the right to just throw your healthy eating lifestyle out the window too.

“Action is our relationship to everything”- Bruce Lee

Awareness for Health

  • Getting fit/lean isn’t rocket science. The biggest reason why people don’t get results is because they give up. Stop thinking you need something complicated, the biggest thing you need is just simple consistency.
  • The greatest mental flaw for modern society is not realizing people are overweight and sick because of their deviation from eating and living in a more natural way (as our bodies were designed for).
  • Challenge yourself to live life fuller…get out of comfort routines….turn off the TV for a month….see what happens.
  • Although it’s okay to have short term visions, commit yourself to CNEI; constant never ending improvement. Make optimal health a lifelong hobby. A quest for glory. Have fun with it and get around people who share the vision.
  • Perfection is an illusion. The goal isn’t perfection, it is excellence. Strive to live excellent today. Don’t let your mind take over and start contemplating tomorrow, 1 week from now, 1 year from now. Your happiness is now.
  • Start looking at corporate food manufactures for what they are, a business that wants profit. They do not have your best interest in mind. Don’t fall for the tricks. Don’t fall for the ads.

“The great arises out of small things that are honored and cared for. Everybody’s life really consists of small things. Greatness is a mental abstraction and a favorite fantasy of the ego. The paradox is that the foundation for greatness is the honoring of small things of the present moment instead of pursuing the idea of greatness.” -Eckhart Tolle

(revised from the original)

About Sam Lloyd

Hey, I'm the creator of theSAMeffect. I share ideas that help you live a bad-ass life. Click here to learn more. Twitter | Facebook | Subscribe


  1. Teena Jaramillo says:

    Sam your new website is extremely well done – w/great info & so user friendly! You’ve piqued by interest, look forward to learning a lot more , & want to highly recommend it !!!

    Will you expand re:Exercise for Health: “focus on what hormonal response am I giving my body for the next 24-48 hrs.?”

    My Primary Focus out of the 3 you listed is to lose weight (& body fat) so should I just enjoy a variety of cardio and eat healthfully consistently until I reach my ideal weight before lifting weights to build muscle?
    Are free weights more effective than the machine type?

    Do you think the intermittent cardio is more effective? This past year I was running/walking…watching my heart rate drop 10 pts then running, etc
    I am astonished w/your low body fat!!! Anxious to hear more on how to accomplish that and the best way to measure it & how low is the ideal for health?

    How does the Intermittent Fasting Program work? I want to fast & pray weekly.

    What do you think about jump-starting a lifestyle plan/weight loss goal by things like juicing, fasting, raw fruit & or vegetables only and for how long?

    Thanks for all your help!

    • Sam Lloyd says:

      Teena. Thanks for the props. I’ve put a lot of thought and energy into this site. I hope it turns into something great.

      First: “focus on what hormonal response am I giving my body for the next 24-48 hrs.?”
      Changing your body composition has a lot to do with what hormones you have flowing through your body. When you workout the goal should be to get your body to naturally produce more of the ‘fitness homrones.’ This includes HGH and testosterone (don’t worry you won’t grow a beard). So many times you see people basically taking it easy riding some exercise bike and telling themselves they are doing a good job because it says they burned 500 calories or whatever. Working out for hormonal responses means you’re busting your butt. Going to failure. etc. That’s why intensity is so key.

      Second: “My Primary Focus out of the 3 you listed is to lose weight (& body fat) so should I just enjoy a variety of cardio and eat healthfully consistently until I reach my ideal weight before lifting weights to build muscle?”
      You should be working out with weights to build your metabolism (muscle=metabolic tissue=metabolism oversimplified but a good way to look at it) and also to induce the right hormonal responses (see above).

      Third: “Are free weights more effective than the machine type?”
      Both can be effective if you’re pushing it and going til failure. Failure means you go til you can’t do anymore. Free weights work a wider array of stabilizer muscles. I would say they are generally superior depending on if you’re able to do the movement correctly.

      Fourth: “Do you think the intermittent cardio is more effective?”
      I think HIIT (high intensity interval training) training is the most effective. I’m going to do an article on this in the near future. Yet, again it depends on the person. Someone who is 200 lbs over weight would just injure themselves doing sprints for example (the best HIIT is sprints in my opinion).

      Fifth: “What do you think about jump-starting a lifestyle plan/weight loss goal by things like juicing, fasting, raw fruit & or vegetables only and for how long?”
      I don’t believe in a juice diet at all. There is no protein. Protein is extremely important in changing your body composition. See my nutritional principles article.

      Hope that helps.

  2. Keith D. Rockafellow II says:


    If I may, I’d like to answer a few of these questions for you.

    1) Since your primary goal is to lose body fat, you are on the right track with cardio and eating healthy choices. However, you mention lifting weights. Lifting weights will actually help you burn more calories as it takes more ‘calories’ to fuel muscle than fat. A good circuit training routine or resistance training schedule in addition to your cardio and eating will aid in the quest to lose body fat. The question of free weights vs. machines… well, free weights will allow you to perform movements in a natural range of movement instead of being restricted to the machines plane.

    2) Sam goes into great detail concerning the ‘intermittent fasting‘. Read the article and if you have any questions, please post them. It is a 16 hour fast and you eat during an 8 hour window.

    3) Jump-starting a lifestyle – This is exactly what Sam proposes on this site. He is an advocate of fasting and more natural diet consisting of non-processed foods. How long? Well, its a lifestyle change… so… for life! Raw fruits and veggies are great, but you also need protein. It will help you heal, recover, build muscle, satifies hunger longer… a LONG list AND it also takes more energy to burn!!

    By the way, congratulations on making the change!!

  3. Allan says:

    Love the new look and format of the website. Thanks for spreading intermittent fasting “gospel.”

    Keep Pressing.

  4. Calin says:

    Great article!
    Thank you Sam!

  5. r-evolve says:

    Love it, awesome! Thanks for the info and motivation Sam!

  6. WD says:

    Hey Sam. Today while I was following my workout routine, I noticed that the stretch marks on my knees are now growing more. It was bittersweet. I knew I was losing weight but I don’t like this outcome.

    Do you have any stretch marks? Did you find any while you were losing weight?

    Thank you in advance.

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