The following is a protocol to improve overall health and well-being. It is designed for those who live an active lifestyle and seek to function at their maximum capacity each and every day.
1. Wake Up At The Same Time Every Day
Our bodies have an internal biological clock system known as the circadian rhythm [1]. We function best when our circadian rhythm is set to a consistent schedule. Waking up at the same time every day is the best way to set the circadian rhythm to function optimally. By choosing to wake up at the same time every day you are supporting your circadian rhythm by aligning with a consistent schedule. It does not matter what time you choose to wake up — just pick a time and stay consistent.
2. Consume A Green Food Supplement Daily
Consuming green foods is an essential part of a healthy lifestyle [2]. Greens can be challenging to fit into your diet since they require timely preparation and are quick to expire. Luckily we live in the 21st century and there are plenty of ways around this problem. Get yourself a quality organic powdered greens supplement. These supplements are quick to make and easy to consume. The best part is that these supplements will satisfy your body’s daily greens requirement. My personal favorite is the Power Shake from Purium, it makes you feel amazing and it tastes great. A few other companies worth checking out are Athletic Greens and Amazing Grass. All of these options are organic.
3. Expose Your Body To Cold Water Regularly
The science is clear. Cold exposure therapy has incredible benefits for you and your body! [3],[4],[5]. The best way to get started is to take it slow. After you’re done with your usual shower routine adjust the water temperature to cold (the colder the better). Rinse your body with the cold water for ~ 30 seconds. Make this process a habit. Each time you shower, try to increase the time you spend under the cold water. Work your way up to as much time as you can manage, around 3 to 5 minutes is ideal.
4. Practice Breathwork
Air is the primary nutrient of life. Developing a relationship with breathing can be a powerful way to deepen mindfulness practices and strengthen the connection between mind and body. Breathing exercises have been practiced for thousands of years and support a healthy lifestyle by oxygenating the blood and improving mitochondrial function [6][7][8]. There are many different kinds of breathing exercises, I recommend starting out with Wim Hof’s Breathing Method or a Pranayama Breathing Technique. Alternatively, do some of your own research and find an exercise that makes you feel good. Practice your preferred breathing exercises daily.
5. Limit Your Exposure To Artificial Blue Light
The harmful effects of artificial blue light on the eyes and brain have been well documented [9],[10],[11]. By limiting your exposure to blue light at night you are doing your brain a favor. If you are going to use technology at night, implement the Night Shift feature on iPhone or Night Mode on Android and install Iris or f.lux on your computer. For added protection, consider purchasing a pair of blue-blocking glasses for nighttime use. I recommend Ra Optics because they block the most amount of blue light. However, companies like Felix Grey and IZIPIZI will do the job too.
6. Cultivate Your Inner Smile
This is the most important of all steps listed in this article. Take time to do the things that make you happy. Begin each day with gratitude for the life you have and adopt a positive mental attitude. We have the power to influence our thoughts and emotions towards positivity. Explore what makes you feel passionate about life and find ways you can incorporate more enjoyable activities into your life. Make the decision to put yourself, your wellbeing, and your happiness before anything else. By taking care of yourself, you will be of greater service to the world around you. Take time each day to cultivate your inner smile.