April: Exercise (and movement)!
Sports (Pickleball, basketball)
Walking with a partner
Resistance training and weightlifting
Stretching and breathing
Eat seasonal whole foods
Limit ultra-processed oils: canola, vegetable, soybean, corn, safflower
Cook with healthy fats like ghee, tallow, avocado oil, coconut oil
Avoid sugary drinks and smoothies both diet and non-diet
Chose a variety of colors
Grass-fed ruminants, pastured poultry, pastured eggs are most nutrient dense
The following foods works for some and is a problem for others:
Dairy and fermented dairy items
Rice and rice products
Grains and breads
Legumes, seeds, and nuts
February: Focus on Sleep!
Sleep might be the most disregarded pillar of health, yet disrupted sleep or no sleep at all will negatively affect us in every aspect of our lives. Our internal clocks, or circadian rhythms, operate optimally with routine, which sleep seems to be mostly affected. Creating a sleep routine in regards to preparation, location, temperature, disturbances, and timing will provide quality sleep for recovery and regeneration.
No matter what type of learner you are there are resources we recommend:
- If you are methodical person or prefer lists then read through the 21 strategies that Shawn Stevenson provides in his book "Sleep Smarter". There are many solutions that everyone can benefit from in order to help their sleep hygiene. Shawn's interview on the Health Theory with Tom Bilyeu is another great resource.
- If you would a quick read or listen then check out "How to Sleep" by Dr. Rafael Pelayo. He provides practical solutions for sustained sleeping through the night. Dr. Pelayo is a sleep specialist at the Stanford Sleep Medicine Center.
- For a full masterclass on sleep check out “Why We Sleep” by Matt Walker. He’s a well-known, knowledgeable sleep scientist and professor at UC Berkeley. Highly recommended to read (or listen)!
January: It's water month!
So many of us do not drink enough water throughout the day. Depending on various factors and specific body requirements, most people need at least 48-64 ounces of water per day. We found a few tricks that help with water consumption:
- Drink Water Reminder App
- Dedicated water bottle
- Consume different water types:
- Water additions:
- RO water with mineral add-backs like Home Master Filters
- Unflavored sparkling water
- San Pellegrino
- Spring water like Mountain Valley Spring
- RO with fruit/veggies added