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7
Sleep
- High quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases your physical energy, and improves the function of your brain
- Parietal lobe / prefrontal cortex lose 12-14% of glucose levels when you don't have proper sleep
- Sleep inertia occurs when you wake up before a sleep cycle is finished - takes 4 hours to recover!
- Sleep deprived people take 12-14% longer to finish a task, and make 20% more errors
- Many symptoms of depression, anxiety, ADHD, etc can be mitigated with proper sleep
Brainwaves and Sleep Cycles
1 hour before bed:
- Reduce light exposure
- do not use electronics
- read a book
- stretch
- meditate
- use I am affirmations
- plan out your day
Before Bed
Do not hit snooze
Pick a time to get up, and stick to it.
Morning
Drink a full glass of water first
Eat a proper breakfast
Establish a routine
Go to bed sober
Have a caffiene curfew (2:00 pm for most ppl)
Don't work out right before bed
Other Tips
Get the temperature just right
Find the best pillow and matress for you
Block out light (includes small LEDs)
https://docs.google.com/document/d/1sS4o01mTPPz10iQr-QXMEsA9b4eDpKRfiKxUr2zsq1M/edit?usp=sharing
Diet
Sugar & GMOs
The 4 herbal supplements to take are Tumeric, Ashwagandha, Tulsi, and Triphala
Clean7 Detox Program
Day By Day Plan
https://docs.google.com/document/d/1Fb19yadddDaVfikhoKHoZFqub3iKWRBvKH24kR_Neyk/edit
The 3 Pillars of Clean7
Intermittent Fasting
We have 2 states: the feasting state and the fasting state
The "Big 5" food groups to eliminate are coffee, alcohol, dairy, sugar, and nightshade vegetables
Smoking / vaping should also be avoided, as they bring toxicity into the body
Elimination Diet
Look for these labels
Ayurvedic Medicine
https://www.jasminehemsley.com/find-your-dosha
https://drive.google.com/open?id=1MRnx1ewMIeTUau9hGTe-V1srpYj_P65A
Herbal Medicine
Herbal Medicine has been used for 1000's of years to treat the root cause of health problems, rather than the symptoms alone
Shilajit
Remedies for common ailments on pg 299
Recommended Foods
https://drive.google.com/open?id=1H1W80L_ythHl5LuDRob0rqbCdS3MK-Pe
Habits
What Are Habits?
Habit loops condition us to repeat a task for a chemical reward (dopamine)
Neural networks form in the brain as we build habits
1) Identify what triggers your craving
2) Substitute another reward
3) Insert a new routine
Forming New Habits
https://charlesduhigg.com/wp-content/uploads/2012/04/How-to-Change-a-Habit.jpg
Managing Cravings
Your conscious mind is only in control of the top 2 levels
Think of your brain as being 3 brains in 1
How can we stay at the top levels of the pyramid?
Organization & Planning
Setting Goals
Using a Schedule
Choosing Your Environment
Attitude & Emotions
"Survival Mode"
Positive Mental Attitude
Reprogram Your Genes
Meditation
Conscious & Unconscious Mind
Wim Hof Method
The body has a toroidal field around it generated by the heart
Noticing background thoughts and not acting on them is still a victory in the beginning
Sit down, close eyes, disconnect from time and from your external environment
How to Meditate
Focusing on the present moment despite the temptation to stop is also a victory