Hi, I'm Ryan Lee and

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If you're looking for a "magic" pill. Or some "secret" ingredient discovered by a tribe who lives to 150 years old.. I'm sorry to disappoint you.

This is EXACTLY what I've done to turn around my health.

But first, a quick disclaimer (the stuff my attorney said I better say!). This worked for ME. And it's worked for thousands of our "Rewinders" (that what we call our tribe), but everyone is different.

I'm NOT against the medical industry. You should always check with your health care professional before beginning any new program or system.

Cool?

Ok, let's jump in - shall we?

The best diet or exercise program in the world will NOT work unless you have a strong emotional foundation and mindset.

Tens of thousands of self-help books have been written about this topic.. everything from goal setting and positivity to meditation and NLP.

But yet, so many struggle with overwhelm, low self esteem and just general malaise. If you're dealing with depression - always seek help of a professional. That's not something to play around with.

I've taken the most important principals and broke it down so it's easy to remember.

Bonus points if you've ever used a boombox...

Yup, you read that correctly.

An old-school boombox might just hold the secret to your health.

Simply go through each button.. every day... and you'll feel a sense of clarity, purpose and focus.

Here are the buttons in all their glory. Press away, my friend:


PAUSE: stop and appreciate everything you have. Gratefulness and perspective are powerful tools. Use them daily.

REWIND: look back fondly at your wins and learn from your losses. Embrace the warm glow of nostalgia, but don't get stuck there. You must move forward.

STOP/EJECT: if something isn't working - STOP doing it. If you're around people who don't support you, time to find new peeps.

FAST-FORWARD: figure out what's most important to you and let those priorities guide your decisions. Set goals that make sense to you.

PLAY: live in the NOW. Smile more. Dance more. Hug more. Eat cleaner. Be kind, but don't be a pushover. And stop putting off your dreams.. take action today.

EVERY diet book or plan always has a their list of “restricted” or “forbidden” foods. And that's the usually the problem.

By it's very nature, you constantly feel pressure. You're in a never-ending battle with your willpower. And, because it's so restrictive, you often end up quitting all together.

I'm sure you've heard it before. You must change your "lifestyle" and stop hopping from diet to diet.

So I won't repeat it (oops.. I just did!).

To simplify your nutrition and remove all the guilt - let's, once again, go back to the 80s.

80% of my diet is good, clean food. Unlimited fresh veggies and fruit. Good fats from nuts and seeds. And high quality seafood.

20% of my diet is "flexible". If I want a cookie, I have one. There's nothing on my list I "never" have.

Eating like this has removed all the pressure.

There's no such thing as a "cheat" day.

When I was first diagnosed with psoriatic arthritis, my doctor told me I can never have gluten, dairy or sugar. NEVER.

And for about two weeks, I stuck with it. But I was miserable.

Going out to eat with our friends was something I dreaded.

So I gave myself a break.

Sticking to the "80s" rule works well.

If I really want to tighten things up, I'll go more with the 90s (90% clean).

Hey — if you are on a specific plan, enjoy it and it’s working for you. Stick with it. That’s great.

For me? And 99% of the people I’ve helped over the years, “diets” are usually too restrictive.

As a busy dad of four, I don't have a ton of time.

Plus, I look at some of the anti-inflammatory cookbooks and scratch my head in disbelief.

Seriously. Who has time to buy a 19 items, spend 45 minutes prepping and another 20-30 cooking your meal.

Most of us eat the

This is my go-to salad.

Even if you workout for 2 hours a day, if you eat like crap, you’re going to gain weight.

Nutrition is more important than the workouts.

It’s been said your abs are created in the kitchen.. and it’s 100% correct.

With a unyielding schedule of running my businesses AND being a hands-on dad for my four children, I keep my exercise routine SIMPLE and EFFECTIVE.

I can’t spend 2 hours going through the gym routine (driving to gym, waiting for equipment, driving back home, etc.).

The workout had to give me the most “bang for the buck”.

It’s a circuit treadmill high-incline walking (4.2mph on 10% incline) combined with bodyweight strength training.

For example, I’ll walk for 2 minutes, then hop off the treadmill and do 8 pull-ups, 15 push-ups and 20 reps of a core exercise. Then, back on the treadmill and repeat for 8 cycles.

Every. Day.

As you start getting older, it takes longer to recover. Just 20–25 minutes a day is all you need — and I’ve found this routine (walking and bodyweight training) puts little stress on my joints.

And a BIG plus — I do this from my bedroom, which also saves time (nice bonus!). And there’s no excuse to get it done. You can see my pull-ups in action below: