Nutrition

Complete levels 1-5 in order. We recommend repeating each level for 5 days before moving onto the next level.
Sub-category - Awareness
Levels - 1-5

  • Repeat this exercise section each day for 5 days.

    1) Take your heart rate 30 minutes before a meal

    2) Eat and write down what you ate

    3) Take your heart rate 30 minutes after a meal

    4) If your heart rate went up by 6 beats per minute, something in that meal isn't good for YOU.

    5) Keep track! By the end of the week, you should have a list of foods that your body can tolerate, and a list of foods it can't.

  • Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise

    (1) What was your heart rate before each meal today, and how did you feel?

    (2) List what you ate in each meal today?

    (3) What was your heart rate 30 min after each meal today and how did you feel?

    (4) Did your heart rate go above 6 beats per min today, if yes which food(s) in your meal do you think caused it to go up? Find out by eliminating that food from your meal next time and see if it changes your heart rate 30 minutes after you eat.

    (5) Did you notice any patterns between meals that made your heart rate go up and didn’t change heart rate at all(mood, sleepiness, attitude, stress level, energy, digestion, sleep patterns, clarity)

  • How this set of levels will help benefit you and your life

    1) Nutrition (Awareness) Levels 1-5

    Level 1 - Understanding your own specific food tolerance through your heart rate alone. Manage anxiety, blood pressure and digestion with this skill.

    2) CORRECTING : digestion, regularity, stress levels, brain fog, hormone balance, blood pressure, irritability, restlessness, inflammation, anxiety

    3) ENHANCING : energy efficiency, mental clarity, durability, dopamine & serotonin production, sleep cycle, focus, inner body relaxation, calmness, (gut, liver, hair, skin) health, nutrient absorption

    4) UNLOCKING POTENTIAL : clear mind for quicker and efficient decision making, work endurance, tolerance of stressful tasks, balance of mood, directed focus, easier comprehension of new information, energy adaptability, deeper self awareness, quality of work, creativity, emotional stability towards people

Level 1 - Food Awareness

  • Repeat this exercise section each day for 5 days.

    1) Drink your solids: Chew your solids enough to turn it into a slurry or liquid.

    2) Chew your liquids: Swish around whatever you are drinking (hopefully lots of good quality water) for at least 10 seconds to mix it with the saliva for easier absorption.

  • Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise.

    (1) How long did you chew your liquids for each drink you had today?

    (2) How did it feel to chew your liquids, was this easy/hard to do today ?

    (3) How long did you drink your solids for each meal today?

    (4) How did it feel to drink your solids, was it easy/hard to do today?

    (5) Did you notice any changes to your (mood, energy, stress level, digestion, sleep, bathroom schedule, hydration, hunger levels)?

  • How this set of levels will help benefit you and your life.

    1) Nutrition (Awareness) Levels 1-5

    Level 2 - How to maximize absorption of nutrients. With proper absorption the body can manage energy, recovery, hydration, hunger levels, digestion and muscles.

    2) CORRECTING : digestion, regularity, stress levels, brain fog, hormone balance, blood pressure, irritability, restlessness, inflammation, anxiety

    3) ENHANCING : energy efficiency, mental clarity, durability, dopamine & serotonin production, sleep cycle, focus, inner body relaxation, calmness, (gut, liver, hair, skin) health, nutrient absorption

    4) UNLOCKING POTENTIAL : clear mind for quicker and efficient decision making, work endurance, tolerance of stressful tasks, balance of mood, directed focus, easier comprehension of new information, energy adaptability, deeper self awareness, quality of work, creativity, emotional stability towards people

Level 2 - Absorption

  • Repeat this exercise section each day for 5 days.

    1) Read the ingredients list on the labels of the foods you're eating to get a better sense of how many chemicals and other additives your liver needs to process and kidneys need to filter.

    2) For added benefit, combine this with the heart rate tracking from level 1 to find specific additives you might have issues with (we're looking at you, Red 40)

  • Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise

    (1) How many food labels did you read today?

    (2) Which type of foods did you read the label of today ?

    (3) Which ingredients did you not know and have to look up for each label you read today? List them out and if they are good/bad for you after you looked it up.

    (4) (optional)- If you consumed food, which you read the food label of, and contained ingredients you didn’t know, did it cause your heart rate to go up after that meal? Do you think it correlates with that ingredient you looked up?

  • How this set of levels will help benefit you and your life.

    1) Nutrition (Awareness) Levels 1-5

    Level 3 - Types of food your body can handle with ingredients that work for and against you, seeing what can cause bloating, stomach issues, digestion problems, headaches, irritability.

    2) CORRECTING : digestion, regularity, stress levels, brain fog, hormone balance, blood pressure, irritability, restlessness, inflammation, anxiety

    3) ENHANCING : energy efficiency, mental clarity, durability, dopamine & serotonin production, sleep cycle, focus, inner body relaxation, calmness, (gut, liver, hair, skin) health, nutrient absorption

    4) UNLOCKING POTENTIAL : clear mind for quicker and efficient decision making, work endurance, tolerance of stressful tasks, balance of mood, directed focus, easier comprehension of new information, energy adaptability, deeper self awareness, quality of work, creativity, emotional stability towards people

Level 3 - Food Labels

  • Repeat this exercise section each day for 5 days.

    1) Journal all your foods and drinks this week. Amounts do matter, but you don't have to go as granular as calories or macros.

    2) Split the items into two categories: healthy or good, and stressful or bad.

    3) We're looking for a split of 80/20, good to bad.

    4) If you find your diet out of that balance, work on it!

  • Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise

    (1) List all the food you consumed today?

    (2) List out what healthy foods you had today?

    (3) List out what unhealthy foods you had today?

    (4) What is the ratio you had today for good vs bad foods, and how did you feel today?

    (5) Did you accomplish 80/20 ratio of good to bad foods today?

    (6) Did you notice any differences in yourself (mood, stress level, energy, digestion, sleep, attitude, clarity, focus) when accomplishing an 80/20 balance of good to bad food ratio compared to a day where you don’t accomplish that?

  • How this set of levels will help benefit you and your life.

    1) Nutrition (Awareness) Levels 1-5

    Level 4 - Giving your body balance between what you desire and what you 'have to' eat. Understanding control for your diet and how to be loose with it, in a healthy manner.

    2) CORRECTING : digestion, regularity, stress levels, brain fog, hormone balance, blood pressure, irritability, restlessness, inflammation, anxiety

    3) ENHANCING : energy efficiency, mental clarity, durability, dopamine & serotonin production, sleep cycle, focus, inner body relaxation, calmness, (gut, liver, hair, skin) health, nutrient absorption

    4) UNLOCKING POTENTIAL : clear mind for quicker and efficient decision making, work endurance, tolerance of stressful tasks, balance of mood, directed focus, easier comprehension of new information, energy adaptability, deeper self awareness, quality of work, creativity, emotional stability towards people

Level 4 - Treat Yourself

  • Repeat this exercise section each day for 5 days.

    1) Get still enough to be able to feel your body. That doesn't mean go lie down with a mask and incense lit. Even a few conscious breaths will help.

    2) Ask your body for what it feels like to get a clear yes

    3) Ask your body for what it feels like to get a clear no

    4) Through the week, keep asking your body if it wants specific foods or liquids.

    5) Journal your experience. Chances are, you'll find your body knows what stuff is going to raise the heart rate for example, or break you out into acne, or irritable sleep.

  • Reflect & analyze on what you accomplished today by writing down your answers to the questions listed below each day. Keep in mind some questions might be pre-exercise

    (1) How did you feel before starting this exercise today(mood, energy, stress level, clarity, focus)?

    (2) What did a “Yes” feel like today when the body responded to you?

    (3) What did a “No” feel like today when the body responded to you?

    (4) List out everything you asked your body today?

    (5) What is the response you received for each thing you asked your body today?

    (6) Did any “Yes’s” you received change your heart rate 30 minutes after you ate? If yes, list them out.

  • How this set of levels will help benefit you and your life.

    1) Nutrition (Awareness) Levels 1-5

    Level 5 - How to listen to your own body's needs from within you. Listening to how your body responds to certain wants and needs for the body. Improving mind body connection to hear intuitively what your body needs to fulfill its needs.

    2) CORRECTING : digestion, regularity, stress levels, brain fog, hormone balance, blood pressure, irritability, restlessness, inflammation, anxiety

    3) ENHANCING : energy efficiency, mental clarity, durability, dopamine & serotonin production, sleep cycle, focus, inner body relaxation, calmness, (gut, liver, hair, skin) health, nutrient absorption

    4) UNLOCKING POTENTIAL : clear mind for quicker and efficient decision making, work endurance, tolerance of stressful tasks, balance of mood, directed focus, easier comprehension of new information, energy adaptability, deeper self awareness, quality of work, creativity, emotional stability towards people

Level 5 - Eat Spiritually