Pay more attention to your gut’s subtle signals and feelings (gut intuition) to make better decisions about food, social interactions, and higher-order life choices, as the gut-brain axis significantly influences emotions, cravings, and behavior.
Use a mattress customized to your unique sleep needs to ensure a great night’s sleep, which is the foundation of mental health, physical health, and performance.
Dissolve one packet of Element (electrolytes with no sugar) in 16-32 ounces of water first thing in the morning and during physical exercise to ensure adequate hydration and electrolyte balance for proper brain and body functioning.
Consume AG1 once or twice daily to ensure foundational nutritional support, providing essential vitamins, minerals, adaptogens, and micronutrients that cover nutritional needs and support gut, immune, and brain health.
Ensure sufficient protein intake in your diet, as low protein content can lead to increased consumption of other foods to compensate, while complete absence of protein (without high fiber) can lead to avoidance of that food.
If following a plant-based diet, consume a diet rich in highly digestible dietary fibers, as this can enable gut microorganisms to synthesize essential amino acids, compensating for the lack of animal-based protein.
If aiming to reduce meat intake, avoid meals with only small amounts of protein, as the gut may drive increased consumption of that meal to compensate for the perceived protein deficiency, potentially leading to overeating.
Expose your eyes to sunlight early in the day to leverage the long and short wavelength contrast that signals morning to your brain, which is crucial for regulating circadian rhythms and overall well-being.
Avoid bright light in the evening and nighttime to prevent disruption of your circadian rhythms, which are influenced by light quality and impact arousal levels and overall health.
Pay attention to and do not override subtle body signals like discomfort or pain, as ignoring these early warnings can lead to more significant injury or health issues.
Utilize the physiological sigh technique (two inhales followed by a full exhale until lungs are empty) as a core physiological mechanism to activate the vagus nerve and induce a state of calm.
Practice humming, as it has been linked to vasodilation and calming effects, and is used in various religious practices to induce states of tranquility.
Engage in shared meals or drinks with others, as this ritualistic act can synchronize intuition and foster connection, potentially aiding in business dealings or strengthening social bonds.
Use medical-grade red light therapy devices daily, especially when traveling, to improve cellular health, aid muscle recovery, boost skin health, reduce pain and inflammation, and enhance sleep.
Consider adopting a morning ritual of drinking guayusa tea for energy, pain relief, and appetite suppression, potentially followed by a lipid and fiber-rich food like chonta, to sustain energy and modulate appetite until later in the day.