FIND THE JOY IN THE DAY
DAILY …
16 ounces of water first thing in the morning
Sunlight within 30 minutes of waking
Music in the Morning
Creatine
Omega 3 | Vitamin D3+K2 | Ashwagandha
Avoid fast-carbs of all kinds
Polyphenol (dark chocolate/green tea/blueberries)
Move after eating
Meditate!
Protein shake sometime today
Magnesium glycinate? | Zinc?
10-minute downshift
WEEKLY …
2-3x cold exposure
3x strength | 2x cardio | 1x yoga
Time with family and nature improves healthspan as much as any supplement
MONTHLY …
1-day fast
QUARTERLY …
3-day fast
YEARLY …
Physical
Retreat & Reset