1. Rise with the sun and go to bed with the sun - turn your phone on airplane mode when the sun dips below the horizon. Avoid artificial light after sunset, especially screens. Candlelight is ideal. Turn off the WIFI in the house at night. If there are streetlights, close the curtains or do what is needed to block out the light.
2. Take the time you need in the morning to attune inward, walk outside and expose your skin and eyes to sunlight before turning on the phone.
3. Carve out alone time each day, where your phone is on airplane mode and you have space and quiet to take care of your needs, whether it's writing, taking a walk in nature, meditation, qigong, etc.
4. Get out in nature daily. Even if it's for a short walk. Take that time to tune in with your body, breath and the natural world.
5. Rest whenever you feel tired. Slow down, take short naps, tune in and allow the body to relax throughout the day. No need to rush.

1. Eat a breakfast with healthy protein within 1 hour of waking up. Organic eggs with runny yolks and bone or seaweed broth are nice.
2. Minimize sugar (especially processed sugar and sugar derivatives like high fructose corn syrup). Raw honey, raw organic sugar, maple syrup and dates are better alternatives - and of course in moderation.
3. Avoid caffeine and alcohol.
4. Avoid vegetable oils such as sunflower, safflower, canola, etc. Replace with grass-fed butter (Açores has quality dairy), ghee, cold-pressed olive oil (do not heat), cold-pressed coconut oil (small amounts) or cold-pressed avocado oil. Note: most nut milks use these vegetable oils and are high in sugar. The best option is raw milk, and if that is not available, then grass-fed milk (Açores has some good brands).
5. Eat in balance with your physical activity. Listen deeply to your body in terms of when you need to eat, how much and what.
6. Ideally make lunch the biggest meal of the day, eaten while the sun is highest in the sky, while digestive fire is strong.

Suggested Practices:

Keep a Body Journal:

• Take short notes throughout the day of anything you ingest (food, liquids, herbs, medicine, etc).
• Notice your bodily sensations, such as tension, relaxation, heavy, energized, etc. and what is going on around you while sensing these things.
• Note parts of the body where you may hold tension or certain breathing patterns.
• Pay attention to how you feel around certain people and environments.
• Track your sleep patterns

These are simple observations to jot down throughout the day with an objective perspective. As if you are observing an organism's activity without trying to change anything.

Keep a Dream Journal