Ryan Roberts
Metamorphosis Protocol
Jan 10, 2024

Suggested Practices


Body Journal - 30 days:


This is an in depth observation (ninja spy operation) of your body and daily patterns. Keep either a little notebook with you or record voice notes and transcribe them at the end of the day. You'll want to have it all in writing, so whatever is most efficient for you.


Tune in with your body hourly, beginning as soon as you wake up. Each check-in should just take a couple minutes.


First you'll do an inward scan of your whole physical state of being. Take note of sensations such as:



  • energy level
  • appetite
  • areas of pain/tension/discomfort or ease and relaxation
  • temperature - areas of excess heat or cold
  • areas of excess moisture or dryness
  • visceral sense of emotions (ex: chest feels heavy or bubbly, fluttering in solar plexus, constriction in throat, etc)
  • libido
  • posture
  • breathing
  • digestion
  • cravings

Then you'll do an outward scan of external and behavioral stimuli such as:


  • what time you fell asleep and woke up, how many hours you slept and how well you slept (did you wake up in the night and if so, what time was it and for how long? what were the tones of your dreams, etc)
  • what you've ingested (includes alcohol, tobacco, drugs, supplements, water...literally anything you've put in your body)
  • what environment you're in (weather, allergens, air quality, lighting, sounds, smells, people, travel, etc)
  • social interactions
  • exercise
  • sexual activity
  • meditation
  • time spent online staring at a screen
  • finances
  • sunlight exposure
  • the clothes and shoes you're wearing
  • state of the world

Circadian Rhythm Alignment
(hormone balance)

  • Turn your screens off at sunset whenever it's doable - phone on airplane mode.
  • Watch the sunset, look at the sun while low on the horizon.
  • Unplug wifi in the house
  • Avoid artificial lighting at night, use candles instead. Good time for inward/yin/creative practices
  • Go to bed 8 hours before dawn.
  • Watch the sunrise (look at the sun while low) and expose as much skin as possible to the light in the early morning.

* if you need to be online after sunset consider blue blockers - ideally arrange your schedule so it's not necessary at all.

Morning Ritual

Create a ritual that you can stick to at the same time every morning. Include meditation, breath work, and qigong (movements and the kidney inner smile exercise). Make it as simple and time efficient as possible so you stay with it. More important to create a habitual rhythm, than to do a lot for a long amount of time.

Herbal Remedies

Chamomile Rinse:


Put 1 handful of loose, organic Chamomile tea in a pot and add about 500 ml of filtered water.

Put the lid on and bring the water almost to a boil.

Turn the temperature down and simmer for 15-20 min.

Strain the herbs.

Pour the infusion on your head at the end of your shower and let it remain in your hair (don't rinse).


Qigong

Inner Smile - Nourishing the Organs


KIDNEYS


Energetics: Deep wisdom, connection, serenity, trust, gentleness | Fear, anxiety

Color: Deep blue

Sound: Tchwaay


  • Rub your palms together quickly to generate heat.
  • Place your palms over your kidneys, located on either side of the lower ribcage/the small of the back.
  • Take a moment to attune to the kidneys, bathing them with an inner smile of acknowledgment and appreciation. It helps to understand how they serve your body.
  • Imagine permeating your kidneys with a serene blue light - use your inner eye to connect with them. Follow your energy as it moves deeper into the kidneys and keep your awareness there.
  • Breathe in through your nose, taking in the essence of wisdom and tranquility, while channeling that feeling through your hands and into the kidneys. After awhile the words don't matter so much, it's more about cultivating the essence of these words and flooding that energy into the kidneys.
  • Exhale out the mouth making the "Tchwaay" sound, while releasing feelings of fear and worry.
  • Maintain the inner smile for the whole practice.
  • Repeat a few cycles until you feel complete.








Dietary Recommendations

Coffee Substitutes


  • Chicory Root
  • Carob
  • Roasted Barley or Rye
  • Dandelion Root
I'd say play around with mixing some of these up to see what flavor you like (Chicory has the most coffee-like taste), carob is good to mix in because it is one of the few herbs that helps hydrate the body (a demulcent).

If you wanna get fancy, MUD/WTR is a blend of cacao (has a little caffeine) + Ayurvedic herbs and functional mushrooms.


Elimination

  • Caffeine
  • Sugar - A litte raw honey or molasses is ok
  • Synthetic ingredients/chemicals of any kind including skincare and toothpaste
  • Dairy - ghee is ok, good for high heat cooking
  • Seed oils - stick to cold-pressed oils such as olive, avocado or coconut (coconut oil is good for high heat cooking , the others are best raw)

Food Suggestions

  • Quality proteins (grass fed/organic meat and eggs from reliable farmers)
  • Organic vegetables (steamed is best for nutrients - use good water and drink the water from the steamed veggies)
  • Root vegetables (beets, sweet potato, yams, etc)
  • Dark leafy greens (spinach, chard, beet greens, etc)
  • Bitters (wild lettuce, dandelion greens, etc)
  • Purple and black foods for kidneys (black sesame seeds, miso, figs, blueberries, plums, black beans, etc)
  • Seaweed
  • Celery
  • Parsley
  • Cilantro
  • Bone broth
  • Meat stew
  • Buckwheat (bread, pasta, etc)
  • Mung beans
  • Kidney beans
  • Aduki beans
  • Millet
  • Amaranth
  • Fermented foods
  • Local, seasonal fruits
  • Chlorella
  • Ume Su (Japenese plum vinegar)
  • Tamari (only organic - no GMO)

Overall think fresh, whole foods that are local and in season. Keep it simple. Mainly eating protein and enough veggies to help balance and digest the protein. Think equal parts protein to veggies. Eat seasonal fruits in whole form instead of juices for the most part. Fruit is best eaten on an empty stomach. Carbs are best eaten separate from protein. Also water/fluids are best consumed separate from food. Give yourself about 30 minutes after drinking to eat (unless it's something light and watery like fruit), then wait about 2 hours after eating a meal to drink again (depends on how heavy the meal was, the idea is not to dilute stomach acid while digesting - work with the body)

Meal Suggestions

Breakfast
High protein and nutrient dense breakfast eaten while stomach qi is the highest between about 2-4 hours after dawn (ideally before 9am)

  • Eggs and steamed veggies with buckwheat bread
  • Meat stew
  • Bone broth with millet and veggies
  • Black sesame hummus (recipe below) with avocado, steamed spinach and buckwheat bread.

Lunch
Have lunch when the sun is at it's peak (high digestive fire). This is a good time for your big steak meal. If you can't find quality greens, skip em. What would be ideal is if you got your hands on jars of good fermented veggies and ate a big scoop of those as close as possible to your meal out. Otherwise do your best to find farm fresh, organic restaurants.

Dinner
Keep dinner on the light side and eat around sunset. You'll have to feel it out so that your not still digesting food when you sleep, and not feeling hungry either.


Easy Travel Recipes

Hummus
(if you have a blender)

1 can/jar of organic beans (black, kidney, aduki are good)
Heaping scoop of black sesame tahini (black sesame is great for the kidneys, regular is fine if you can't find the black)
2-3 tablespoons of olive oil
Lemon to taste
Sea salt (or miso paste) and pepper to taste.
Optional additions (handful of fresh cilantro or parsley, steamed spinach, avocado, tomato or any steamed veggies you fancy)

Toss everything in a blender and good to go.

Adrenal Cocktail
(kidney and adrenal support)

1/2 fresh squeezed orange or grapefruit juice (1 orange or grapefruit)
1/2 coconut water
1 scoop of high quality Chlorella
A pinch of sea salt

Drink on an empty stomach.

Qigong

Inner Smile - Nourishing the Organs


KIDNEYS


Energetics: Deep wisdom, connection, serenity, trust, gentleness | Fear, anxiety

Color: Deep blue

Sound: Tchwaay


  • Rub your palms together quickly to generate heat.
  • Place your palms over your kidneys, located on either side of the lower ribcage/the small of the back.
  • Take a moment to attune to the kidneys, bathing them with an inner smile of acknowledgment and appreciation. It helps to understand how they serve your body.
  • Imagine permeating your kidneys with a serene blue light - use your inner eye to connect with them. Follow your energy as it moves deeper into the kidneys and keep your awareness there.
  • Breathe in through your nose, taking in the essence of wisdom and tranquility, while channeling that feeling through your hands and into the kidneys. After awhile the words don't matter so much, it's more about cultivating the essence of these words and flooding that energy into the kidneys.
  • Exhale out the mouth making the "Tchwaay" sound, while releasing feelings of fear and worry.
  • Maintain the inner smile for the whole practice.
  • Repeat a few cycles until you feel complete.








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