Inside Look: Get Healthy or Get Dead Begins + Your First Wellness Challenge
Think you're in charge of your health? Prove it. Start with the first audit.
Introduction
Pulling Back the Veil
This book was born out of a crisis. While working at a nonprofit designed to help people navigate the chaos of the COVID-19 pandemic, I witnessed the brutal fallout of a broken system. Day after day, I saw people who were left vulnerable, scared, and sick—not just from the virus, but from years of chronic disease, misinformation, and blind faith in institutions that failed them.
It wasn’t just COVID that wrecked their lives. It was obesity, diabetes, hypertension—the usual suspects—that turned a bad situation into a deadly one. But here’s the part no one wants to admit: a lot of the suffering could have been prevented. Maybe even avoided altogether.
The problem wasn’t just physical health. It was the widespread habit of outsourcing responsibility for our well-being to a system designed to profit off poor choices. The healthcare system didn’t just crack under pressure—it shattered. And with it, so did people’s trust in public health, doctors, and the very institutions that were supposed to have their backs.
That betrayal? Personal. A gut punch to anyone who thought they could rely on someone else to prioritize their well-being. The truth is, you can’t.
That’s why I wrote this book. Not to sugarcoat the problem or sell you another fad, but to give you the raw, unvarnished truth about what it takes to build a healthier body and mind—so you’re ready for whatever life throws at you. No excuses. No half-measures. Just real solutions.
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Who Am I?
My name is Kristina Morros—nurse anesthetist, competitive athlete, biohacker, and someone who has spent years unlearning the garbage mainstream medicine fed me. My background in anesthesia—putting people under, waking them up, and managing pain—was never about prevention or true healing. It wasn’t until I completely flipped my own health that I understood what real wellness looks like.
For most of my adult life, I was strong but not metabolically optimized—hovering at a solid size 10, thinking I was doing all the right things. Then the pandemic hit. Lockdowns stripped us of gym access, and like most people, I gained weight. But instead of resigning myself to it, I started digging deep into the science of inflammation, chronic disease, and metabolic health.
At the time, I was living in the Netherlands, balancing my anesthesia career with running a yoga and SUP (stand-up paddleboarding) business in Breda. Through my Hatha Yoga teacher training (RYT 200), I started to see health differently. Yoga, mindfulness, breath work (pranayama), and vibrational therapy weren’t just “woo-woo”—they were ancient sciences of longevity and resilience. I later expanded this knowledge under Shanda Beste at Namaste Healing and Retreat Center in Key West, where I studied tuning forks, singing bowls, and vibrational therapy—methods that actually restore balance instead of masking symptoms.
Everything changed when I discovered intermittent fasting—not as some trendy diet, but as a metabolic reset. I tried it, and my body responded in ways I didn’t expect. I became leaner, stronger, and more athletic than ever. Around this time, I moved back to Santa Rosa Beach, Florida, trading hospital walls for fresh air, the ocean, and movement as my daily medicine. I reconnected with what actually makes us human—real food, daily movement, sun, breath work, and balance.
Later, while working for FLCCC (Front Line COVID-19 Critical Care Alliance) during the pandemic, I saw firsthand the failures of mainstream medicine. That’s when I fully realized that everything I had been taught in my formal medical training was incomplete—or worse, misleading.
Everything I’ve learned—from Western medicine to ancient healing practices to performance optimization—has shaped the way I live and teach today. My mission? To help others break free from misinformation, take control of their health, and live with strength, clarity, and purpose.
The Wellness Industry Is Just Another Scam
Let’s start with a hard reality: the wellness industry is no better than Big Pharma.
It might look different—more turmeric, less statins—but at its core, it still thrives on keeping you dependent. Detox teas, biohacking gadgets, and overpriced supplements aren’t the answer to your health problems. They’re just distractions. You don’t need a $300 wearable or a subscription box of “adaptogenic” mushrooms to be healthy. You need to eat real food, move your body, sleep properly, and stop looking for shortcuts.
Here’s the simple truth:
Big Food makes you sick.
Big Pharma keeps you sick.
Big Wellness sells you expensive hope while keeping you distracted from the real solution: discipline, movement, and real food.
Even the medical freedom movement isn’t free from corruption. Some of these groups started with good intentions, but as soon as money got involved, it became just another industry—peddling fear, selling supplements, and convincing you that you need their protocols to survive. You don’t.
So if you’re tired of being a pawn in someone else’s profit game, this book will teach you how to cut through the noise and actually take back control of your health. For real.
We’re a nation in poor health.
More than half the adults in this country, 129 million people, have at least one diagnosed chronic condition—like arthritis, cancer, chronic obstructive pulmonary disease, coronary heart disease, asthma, diabetes, hepatitis, hypertension, stroke, or failing kidneys.1 Over 1 in 4 have multiple chronic conditions.
Even if you don’t fall into one of these statistical categories, you’re most likely tired, stressed, and out of shape. But you don’t have to be. The trouble is, everywhere you turn, someone’s trying to sell you something in the name of “wellness” and most of it is pure garbage.
Health and wellness are BIG business. Globally, the wellness market rakes in $6.3 trillion a year,2 with nearly $1.8 trillion spent right here in the U.S.3—the undisputed leader in overpriced yoga pants, miracle supplements, and juice cleanses.
Then there are the obscene profits claimed by health insurance companies, hospitals, and Big Pharma—the trifecta of industries that claim to keep you “healthy.” In 2022, the five largest US pharmaceutical companies—Eli Lilly, Johnson & Johnson, Merck, AbbVie, and Pfizer—pocketed a combined $81.9 billion in profits.4
Health insurers aren’t far behind, with giants like UnitedHealth Group pulling in over $20 billion, while Cigna, Elevance Health, and CVS Health collectively added another $21 billion to the pot.5 Hospitals are no saints either, with operating margins padded by lucrative billing practices and inflated costs. It’s a system where everyone wins—except you. The result? Skyrocketing medical bills, overpriced prescriptions, and a healthcare system designed to bleed you dry.
With that much money sloshing around, you’d better believe there’s a lot more hype than substance. Think about it: do fancy supplements, trendy diets, and high-end gyms just make you feel like crap for not keeping up? Far too often, they’re purposely designed to make you feel inferior—and to make “wellness” a luxury only the wealthy can afford.
If you ignore the trends altogether and leave your health to the government, the medical industry, and corporate food giants, you still end up a pawn. These institutions profit from you being just sick enough to need them, but not sick enough to die. Big Pharma, insurance companies, and food conglomerates have their claws in everything—medical protocols, research, and the media you consume. It often feels like they win no matter what you do.
The No-Bullshit Approach to Health
What if you could sidestep the noise and not fall victim to terrible choices? What if you could outsmart the wellness machine, dodge the Pharma gauntlet, and take control of your health without spending a small fortune? The good news is, you can. The bad news is, there’s no shortcut or magic bullet. It’s going to take some work and some discipline.
This book is your antidote to the trends, gimmicks, and bad information. Think of me as your brutally honest best friend who is here to tell you the shit you need to know to get healthy and strong. I’m not going to sugarcoat things, because let’s face it—the world is falling apart, and you need to be ready. Your health is the foundation for everything else. Without it, you’re screwed.
How to Use This Book (Seriously, It’s Up to You)
I don’t mind what you do with this book—read it, ignore it, or use it to prop up your wobbly coffee table. You already paid for it—thanks for that! But if you’re serious about hacking your health, here’s what I need you to do:
Question everything: If it promises overnight results, it’s probably bullshit.
Be ready to work: Wellness is simple, but it’s not easy.
Use common sense: Moving your body, eating real food, and getting enough sleep works better than any overpriced wellness trend or flashy marketing gimmick.
What This Book Will Do For You
This book isn’t about fad diets, miracle supplements, or feel-good nonsense. It’s about getting real with yourself and doing what actually works.
Lose Fat & Build Strength: Not because of vanity, but because excess weight is killing you.
Fix Your Metabolism & Hormones: No, you don’t need a “reset” tea—just better habits.
Eat Like Someone Who Gives a Damn: Real food, not processed garbage.
Move Like You Want to Survive: Strength, endurance, mobility—because life demands it.
Cut the Bullshit & Take Responsibility: Your health is on you. Period.
This book is easy to read but tough to swallow. Use it as your guide to affordable, common-sense health hacks that actually work, backed by solid research. I’m here to help you cut through the noise, dodge the scams, and focus on what actually makes you healthy and strong.
Why should you trust me? Because I don’t profit from you being sick and scared. A world filled with healthier people is a better world for me to live in.
Are you ready to stop being a victim of a broken system and start taking ownership of your life? If you answered yes, then let’s get to work.
Feeling off? Scattered? Burnt out and don’t know where to start? Don’t guess what’s wrong-flip to the Get Healthy or Get Dead Workbook Activity 1: Wellness Assessment and run a real audit to expose what’s really in control of you and take it back.
Workbook Activity 1
