12 Principles to Guarantee a Healthy Mind and Body


Are you content with the physical state of your body? How much energy do you have on a daily basis? Would you say you have a healthy mind and body?

There are so many programs, products, books and ideas about how to prevent disease, lose weight, increase your strength and improve your appearance. In fact, the world dishes out $100 billion annually searching for the magic formula that will yield amazing fitness and alluring physical beauty.

Yet, in the United States alone, two-thirds of the people are overweight, 25 million suffer from diabetes and half of the population is on some type of prescription drug for health problems.

The average American man has a body mass index (BMI) just underneath what the medical community considers obese, with additional research suggesting that less than three percent of Americans qualify as living a healthy lifestyle.

It’s clear that to live in a peak state, we need to learn how to have a healthy body and how to have a healthy mind. But the solution to these issues does not lie with technology, science or pharmacology. And the shortcuts or hacks that can give you that “quick fix” are merely a band-aid – they do not address the root of the problem. Yet maintaining a healthy diet and exercise regime seems to elude many of us, despite our best intentions. This is because learning how to have a healthy body requires more than physical change; it also requires actively challenging your psychology and managing your state so that you are equipped to make healthy, sustainable changes driven by a deep purpose.

If you want to make real, lasting change in your commitment to a healthy mind and body, then take charge and learn how to revitalize and transform the level of physical health, energy and vitality that you experience daily. This is all possible if you commit yourself to Tony’s 12 Principles of Master Health.

By incorporating the 12 Principles of Master Health into your daily regime, you are holding yourself to a higher standard. You are committing to your physical, mental and emotional health and well-being; this is more than yet another healthy diet and exercise plan. In turn, you will be able to show up for others on an entirely new level. Not only have you learned how to get the body you want; you’ve also cultivated a sense of purpose in life, which is the driving force in obtaining optimal holistic health. Because not only will you feel better and experience greater energy, you will find a renewed sense of excitement, joy and possibility for your entire life.


Oxygen is picked up by the hemoglobin in the blood and distributed to all of the body’s trillions of cells, where it is then used to fuel the cells and release energy (ATP). In addition, the body is largely composed of the element oxygen. This is why the optimal oxygenation of your cells through proper nutrition, fluid intake, exercise and stress management is a crucial step in how to have a healthy body and create a vital life.

One of the best ways to help oxygenate your body is to learn how to breathe correctly. Every day, take 10 Power Breaths 3 times a day in the ratio 1-4-2 (i.e., inhale for 8 seconds, hold for 32 seconds and exhale for 16 seconds).

Your lymphatic system is a network of tissues and organs that is responsible for cleansing and nourishing your body. But unlike your cardiovascular system, your lymphatic system has no circulatory pump of its own, so it depends on physical exercise and movement to propel lymph fluids throughout your body.

Lymphasizing is all about stimulating and improving your lymphatic circulation. Research shows that exercise that involves opposing gravity does the most for your lymphatic system, resulting in a healthy mind and body. This is why 20-30 minutes of rebounding, or bouncing, preferably on a “rebounder,” will help provide the ideal conditions for cleansing your cells.

Rebounding has innumerable benefits, which include providing the stimulus for a free-flowing lymphatic drainage system, which helps rid your body of toxins, cancer cells, wastes, trapped protein, bacteria, viruses and other waste the cells cast off.

Given the role lymphasizing plays in developing a healthy mind and body, it’s no wonder that breath work is a pivotal concept not only in physiology but also in numerous spiritual traditions that recognize the mind-body connection. The process of harmonizing the mind, body and heart through physiological techniques is also at the heart of Tony’s philosophy on state; you can use physical exercise to nurture a beautiful, peaceful state, no matter what your current state is. As Tony says, motion creates emotion.


Water is an essential and major component of all living matter. It is the largest single component of the body: Our brains are 76% water, our lungs are 90% water, our blood is 84% water and blood plasma is 98% water. No healthy diet and exercise plan can succeed without adequate water intake. Critical bodily functions such as digestion, circulation and excretion cannot occur without it. It carries nutrients, plays a crucial role in maintaining temperature and serves as building material for growth and repair of the body.

Every day, drink half of your body weight in ounces. Also strive for at least 70% of your diet to consist of water-rich foods. This will allow your body to cleanse itself. You will find that something like drinking enough water is actually a central component in learning how to have a healthy mind and body.