Learn the different tools to check your health.

1. How to nourish your
body
Become your own health
doctor

2. Resting heart rate
• Take your resting heart rate once a week.
• Choose a day and time where and stick to it every week.
• For example, if you choose to take your resting heart rate on
Saturday morning before getting out of bed, you should do it
every Saturday and not change the day or time.
• The main reason for this is because your resting heart rate
changes throughout the day when you are doing different
activities.
• When you take your resting heart rate every week, and it
decreases, then your health is improving.

3. Taking your heart rate
• Use your index and middle fingers
• Do not use your thumb because it has a different
pulse
• Find the pulse on your neck or arm wrist
• Time your pulse for 10 seconds
• Multiple it by 6 to get your total heart rate

4. Workout heart rate
• Take your resting heart rate after your workout.
• Wait for about three minutes after exercising and
then take your heart rate.
• If your heart rate is getting closer to your resting
heart rate, then your health is improving.
• If your heart rate is taking too long to come back to
your resting heart rate, it is a sign that your body is
not coping well with stress, and your health is not
improving.

5. Energy level
• If your health is improving, you
should have more energy.
• Having more energy will be able to get
more things done throughout the day.

6. Look in the mirror
• You could look at yourself naked in the mirror once
in a while to see if you are getting healthier or not.
• If you are losing fat, you might see it on your body.
• If you are gaining muscle mass, you should see that
you are gaining muscle mass just by looking at
yourself.
• In addition, looking at yourself is also a good thing
because you will see where you have improved or
what you need to work on.

7. Weighing scale
• The bathroom scale is not a good way to determine how healthy
you are.
• For example, most football players would weigh at least 200 to
300 pounds, but they are not unhealthy because they have a lot of
muscle mass.
• Also, being skinny does not mean you are healthy.
• You can look skinny, but your body could be mostly fat, not
muscles.
• If you truly want to weigh yourself to see how much you weigh,
then you can weigh yourself once a week, at the same day and
time because your body weight changes throughout the day.