“The last time I saw my family doctor, his jaw dropped to the floor...”

But during a recent, routine check-up, Sun Coast Sciences community member Sarah J.’s doctor was shocked to learn that…

Her fatigue had disappeared.

Not only that, her daily joint pain and brain fog had cleared up too.

Plus, she dropped 20 pounds.

In her words…

“All I did was change four simple things in my diet and lifestyle. My doctor said that if I kept this up, I wouldn't need any medications. I've never felt better.”

We caught up with Sarah to find out what her four jaw-dropping health tips were.

Nuts may be high in calories, but they're extremely nutritious. They contain valuable minerals like potassium and magnesium, as well as healthy fats.

Magnesium plays an important role in your nervous system, helping to activate mechanisms that quiet and calm you. It may also help relieve anxiety and depression, which can interfere with sleep.

Sarah was eating 1/4 - 1/2 cup of raw almonds every day, helping her feel less fatigued after exercise, and sleeping deeper.

By eating more nuts, you can get more fiber, antioxidants, and healthy fats in your diet.

Obesity may increase your risk of getting sick.

According to an observational study involving around 1,000 participants, people who were administered the flu shot were twice as likely to still get the flu if they were obese, compared to non-obese individuals who also received the flu shot.1

Curbing your sugar intake can result in a balanced inflammation response and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.

My suggestion is to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.2

What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.

Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.

Relieving stress and anxiety is key to immune health.

Long-term stress promotes inflammation, as well as imbalances in immune cell function.

Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.

Sarah credits these four simple health changes for her incredible transformation.

“The hardest part about starting these changes is the initial transition period. But once you find a suitable alternative to replace the bad ‘habit’ it becomes much easier.

For example, I used to drink my coffee with at least 2 teaspoons of sugar. Now I make it with cinnamon instead, which is a healthier alternative.

Or instead of feeling frustrated about not making it to the gym, now I choose to go for a short walk with my husband every afternoon to wind down. He keeps me accountable and it's a great way to relieve any stress accumulated throughout the day.”

Sarah's story is a great example of how simple diet and lifestyle changes can make a huge impact on your health.

If you want to enjoy the same benefits as her, and possibly leave your doctor jaw-dropped, use these simple changes and get started today.