The Proactive Patient
Ready to take control of your health and prevent your health from taking control of you? Whether you are overcoming a chronic disease, focusing on graceful aging, or prepping for a change in your career, a marathon, or simply life, we can help!
Integrating nature's wisdom into your life can amplify sustainable and life-long health. From optimizing digestion and detox function to nurturing the skin, liver, lungs, and nervous system, embracing nature’s guidance promotes optimal performance.
Energetic Essentials & Stress Relief Strategies
- Activate the parasympathetic nervous system—the stress antidote!
- Fun: 😄
- Integrate moments of play, amusement, and genuine laughter into your daily regimen. Prioritize activities that bring lightness to your spirit and cultivate a sense of joy. Reflect on your day: What endeavors sparked genuine happiness for you?
- Sun: ☀️
- Be sure to spend time outdoors every day, soaking in ample sunshine when possible.
- Deep Breathing: 🌬
- Out of the 16-18,000 breaths we take daily, let's prioritize making at least 100 of them intentional and conscious. Try this example:
- Inhale for 1 count
- Hold for 4 counts
- Exhale for 2 counts
- Out of the 16-18,000 breaths we take daily, let's prioritize making at least 100 of them intentional and conscious. Try this example:
- Grounding: 🌍
- Grounding, also known as Earthing, involves establishing direct skin contact with the Earth's surface. This connection can be made on surfaces such as the beach, grass, stone, or concrete—avoiding asphalt.
- Cultivate daily practices such as meditation and prayer to promote inner peace and well-being. 🙏
Lymphatic Support Rituals: 🌊
- Show some love to your lymphatic system, your body's unsung hero! Our lymphatic system continuously bathes each cell and drains away the debris powered by your breathing and movement. Remarkably, our body contains twice as much lymph fluid as blood, underscoring the importance of this intricate system in maintaining overall health.
- Incorporate practices to optimize lymphatic flow such as deep breathing, movement, castor oil packs, dry skin brushing (especially before bed), lymphatic massage, and additional biological therapies.
- Movement:
- Commit to at least 150 minutes of walking each week. With an average of just 20 minutes per day, this achievable goal offers significant benefits for your health.
- Functional fitness aims for sustainability by training your body to perform movements essential for daily life. This includes bending, lifting, throwing, pulling, reaching, twisting, and walking—the foundational "primal" movements.
- Ensure that all exercise sessions conclude with a few minutes of spinal extension to support spinal health and alignment.
- Castor Oil Packs: 🌱
- Renowned for their therapeutic benefits and used for centuries to promote relaxation, reduce inflammation, stimulate lymphatic drainage and improve circulation and healing.
- Hydrotherapy: 🛁
- A simple at-home technique is ending your showers with a cool spray
- Movement:
Sleep HYGIENE: 💤
- Create a serene sleep environment and sleep in TOTAL darkness without electronic devices in the bedroom.
- The preferred time to go to bed is between 10-11pm.
- Between the 7-8th hour is when we get almost an hour of REM sleep, the time when the mind repairs itself.
- Raise the head of your bed 2-4” to help increase the circulation to the brain.
Mindful Eating SUGGESTIONS: 🍽
- It’s essential that your digestive system is ready to digest the food you are eating. Eating regular meals and avoiding grazing are key practices to prioritize. Be sure to include the following:
- Prior to meals, consume 1⁄2 to 1 teaspoon of apple cider vinegar with lemon diluted in a glass of water to kickstart digestion.
- Engage your senses by inhaling the aromas of cooking food and reflecting on the nourishment it provides.
- Chew your food thoroughly and take breaks between bites to aid in digestion.
- Avoid drinking cold beverages, especially during meals, as they can hinder digestion. ❄️
- Cultivate gratitude by giving thanks before eating, fostering a positive mindset and digestion. 🙏
- Create a peaceful dining environment free from distractions like TV or debates, and instead, play soothing music. 🎶
- After meals, allow yourself to relax for 10-15 minutes. 😌
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- Customized Diet: 🥗
- The crucial aspect is to tailor your diet to fit your unique needs. This might entail adopting dietary regimens like autoimmune, paleo, ketogenic, or others that prioritize anti-inflammatory foods over those foods that promote inflammation.
- A diet with 10 different colors can significantly lower the risk of heart attack, stroke, cancer and premature death. 🍎
- Incorporating prebiotic and probiotic-rich foods into your diet supports optimal digestive function.
Nebulized Treatments: 💨
- A nebulizer is a device that transforms specific medications or supplements from liquid form into a fine mist of aerosol droplets, facilitating inhalation into the lungs. This method proves beneficial for sinus, lung, and brain health. We often suggest nebulized saline along with a range of remedies, including glutathione, colloidal silver, and functional therapeutics, tailored to address various health needs.
Foundational Supplements:
- Probiotics 🥦
- Our digestive system is home to 500+ different types of microorganisms. The majority of these contribute positively to human health.
- Benefits include protecting our bodies from infections, proper intestinal function, helping with absorption and production of nutrients, and immune modulation and function.
- Essential Fatty Acids 🐟
- Explore a variety of options such as flax, chia, hemp, sunflower, sesame, pumpkin seeds, fish oils, evening primrose oil, borage oil, and more to incorporate essential fatty acids into your diet. Strive to reach a daily intake of 2,000mg of Omega-3 fatty acids, including EPA and DHA.
- Vitamins & Minerals 💊
- Aim for a daily dose of at least 2,000IU of Vitamin D to maintain optimal blood levels between 50-80.
- Renowned biochemist Dr. Linus Pauling, a two-time Nobel Prize winner, famously stated, "You can trace every disease, every illness, and every ailment ultimately to a mineral deficiency."
Water
- Water is fundamental to our well-being, constituting the majority of our body composition—around 50-65% for adults, and even more for children. Interestingly, the sensation of thirst arises only after losing approximately 2-3% of body water. Yet, cognitive and physical abilities begin to diminish even before thirst is felt, often at just 1% dehydration.
- To maintain optimal hydration, a simple guideline is to drink half your body weight (in pounds) in ounces of water daily. This ensures that your body stays replenished, supporting mental acuity and physical performance.
Energy & Nutrient Boost Program
What you will get:
- Over 25 Handouts and Articles
- Printable Action Steps & Goal Planner
- Self-Assessment Quiz and Log sheet
- What Labs to Order with Sample Test Results
- Key Supplements for an Energy & Nutrient Boost
- Video Interviews with our Nourish Programs Experts
- Bonus Online Resources & Shopping Lists
- Lifetime Access to the Online Program