Direct your awareness toward your heartbeat for about a minute to strengthen vagal connections between the body and brain, improving your ability to sense your internal state and how others feel.
Perform a physiological sigh, which involves two inhales followed by a long exhale, to maximally fill your lungs and then exhale carbon dioxide, thereby slowing your heart rate and promoting calmness.
If overheated or experiencing a high fever (102-104°F), cool the bottoms of your feet, palms of your hands, and the upper part of your face, as cooling the neck or torso can paradoxically increase body temperature and pose danger to the brain.
Ingest different types of fermented foods on a regular, daily basis to adjust your gut microbiome, which reduces inflammatory markers, improves cognition, sleep, immunity, and wound healing.
To limit or eliminate simple sugars, incorporate high omega-3 foods or supplements like fish oil into your diet, as these nutrients can reduce sugar cravings by signaling satiety to the brain.
For increased alertness, emphasize deep or vigorous inhales followed by less long or less vigorous exhales, which speeds up your heart rate and can secrete adrenaline, making you feel immediately awake.
After eating (even a small amount) within the last 1-3 hours, take 10-20 seconds to concentrate on sensing the neurons in your gut and how full you are, which can help you better override gut fullness or emptiness signals.
Dissolve one packet of electrolytes (e.g., Element) in 16-32 ounces of water and drink it first thing in the morning and during physical exercise, especially on hot days, to ensure adequate hydration and support optimal brain and body function.
Ingest one to three grams of ginger to notably reduce nausea, as supported by multiple peer-reviewed research studies.
Listen to non-sleep deep rest (NSDR) audio scripts, which involve deep body relaxation and simple breathing, to offset negative effects of slight sleep deprivation and improve your ability to fall back asleep.
Ensure your sleeping environment’s temperature is correct, as your body temperature needs to drop by 1-3 degrees to fall and stay deeply asleep, and increase by 1-3 degrees to wake refreshed.
Take AG1 daily, as it is a vitamin, mineral, and probiotic drink that can improve mental health, physical health, and performance by supporting digestive and immune system health.
Consider using cannabis (THC and/or CBD) to reduce nausea, as it may change the threshold for firing of neurons in the area postrema.