Health checklist

Daily protocol

  • Meditation and intention- use and app like Calm for a routine and scheduled meditation practice upon waking or whenever desired.
  • -Warm water with lemon – 32 ounces to start the day. Distilled water then remineralize (with sea salts or pink Himalayan salt to get trace minerals) for cooking and drinking. Alkaline on the pH scale is preferred so use pH test strips.
  • Bulletproof coffee or tea, quality butter and MCT oil in the morning to hold you over until lunch.
  • Supplements/medications- take as prescribed by your doctor.
  • Stretch/yoga- either stretch in bed and or on the floor in an organized and routine fashion.
  • Enema- from time to time use coffee. chaga tea water, or charcoal. Research this and follow the advice of health professionals.
  • Dry brush- Dry brushing is exactly what it sounds like… brushing the skin in a pattern with a dry brush, usually before showering.



  • To do list – while in sauna for 30-45 minutes
    • Meditate
    • Read
    • Plan the day
    • Skin scrub with an exfoliation glove
    • Apply coconut oil after you exfoliate and after your last cold plunge/shower
    • A few cold plunges just one minute each after you have heated up and at the end of the sauna to close the pores and wash away any toxins which were perspired out.

Daily Fitness Checklist

  • Stretch/yoga upon waking to work the kinks out from lying in bed all night
  • High Intensity Interval Training (HIIT) – use a program or find one on YouTube to motivate you.
  • Log your progress
  • Nutrition- stick to your desired meal plan whether it is Paleo, Keto, Vegan, Macros, etc and track it on an app like Carbmanager
  • Fasting interval- research the best nutrition schedule for your goals and body. Water fasts, intermittent and or one of the many types of fasts should be researched.
  • Distilled water then remineralize (with sea salts or pink Himalayan salt to get trace minerals) for cooking and drinking. Alkaline on the pH scale is preferred so use pH test strips.
  • Activated charcoal capsules if you eat bad food/restaurant food. It will absorb some of the nastiness if you don’t just not eat it.
  • 80/20 balance- How the 80/20 Diet Rule Works- The principle behind the 80/20 rule is simple: Eat nutritious foods 80 percent of the time and allow yourself to indulge a little the other 20 percent of the time. Proponents of the diet disagree on how to determine the 20 percent when you eat less healthy foods, however. Nutritionist and personal trainer Teresa Cutter, the author of the book “The 80/20 Diet,” claims that the 20 percent portion of less healthy eating should occur once per week, and not consume 20 percent of what you eat each day. Another way to follow the diet principle is to cheat four meals per week, assuming you eat the typical three meals per day. A study published in Obesity Facts in 2014 found that people can still lose weight after small splurges like cheat meals on the weekend if they compensate and eat healthily overall. Even if you don’t lose weight, you’ll probably be healthier overall and may have a lower risk for conditions such as heart disease, high blood pressure and cancer because of the healthy diet you’re following.


  • Meal preparation- Meal prep is the key to healthy, homemade eating without a lot of work. With simple prep each week, you can stock your fridge and freezer with heat and eat meals for breakfast, lunch and dinner.
  • Buy bulk- whether it is a 50-pound bag of Epsom salt to non-perishable foods for your meal plan see where you can get in bulk to reduce the cost.
  • Mold- evaluate your surroundings (area, home, furnishings, etc.) for mold and limit the exposure. Mold can be very debilitating and difficult to eliminate in your body.
  • Environmental considerations
    • Electromagnetic frequency (EMF)- Electromagnetic Fields (EMFs), also referred to as Electromagnetic Radiation (EMR), are all around us. An Electromagnetic Field (EMF) can come from power lines, household wiring, and electronic devices such as laptop computers and cell phones.
      • There are two types of EMFs: Extremely Low Frequency (ELF) radiation which comes from anything with a plug or a battery, and Radio Frequency (RF) radiation which comes from a wireless transmitter placed in the device. This wireless transmission can be for cellular connectivity, Wi-Fi, or Bluetooth operations.
      • Many health concerns have been identified as a result of exposure to Electromagnetic Radiation, particularly when the radiation is very close to the body for long periods of time. Electromagnetic Radiation has been linked to adverse health effects that include infertility, heart conditions, leukemia, miscarriage, nausea, muscle pain, skin burns, and cell damage and DNA fragmentation, that has been linked to many other neurological and nervous system disorders.
      • While many sources of EMFs are very plain and easy to spot, like cell towers and microwaves, other sources are hidden in our everyday lifestyles. Figuring out all the different sources of EMF in your home and being mindful of them is the first step in reducing your exposure.
    • Clean filtered air- obviously the cleaner the air you breathe the healthier you will be. Research and use techniques which reduce pollutants in your home especially the bedroom where you spend one-third of your life.
    • Whole house water system and testing- You are made of 80% water so have that water be the purest you can. From your drinking water, bath/shower water to your water used for cooking have it the purest you can within reason. Distilled and remineralized…


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