If you have been following my journey the last five plus years (or twenty years), you know that I have continued to learn more as a trainer, coach and blogger/podcaster – as well as an individual to improve my own personal health. Part of that journey is surrounding yourself with smart people from various fields via podcasting, mastermind groups, conferences and more to help you learn more. I continue to learn more each week which is sometimes challenges as I say “more is not better” (personal rule as well as for clients!) and overwhelm my brain trying to focus on one subject. FOCUS is my challenge as I want to do everything and learn everything in the health and nutrition field including “biohacks” to improve the WHOLE you from the inside out.
What is bio-hacking?
Personally, I am always trying to feel, move and look better from the inside out so learning tricks or rather “hacks” that can improve the WHOLE me from the inside out at a cellular level are appealing!
I was listening to a podcast on the “Broken Brain” and also interviewed Thaddeus from www.PrimalHacker.com to learn more about defining health and bio-hacking. When we find tools (tricks or hacks) to figure out what makes improvements or shifts in our own personal health and mindset to optimize our health is a type of -bio-hack. Discovering which tools create a positive (and often measurable) shift that your own individual and unique biology best responds to the stimulus. The “bio-hack” could be improving physical self via exercise and movement ‘hacks”, chemical via nutritional therapy or mindset via improving brain health (gut-brain health!).
What lifestyle “hacks” can you implement into your daily lifestyle that make you feel amazing, happy and joyful?
Here are a few simple ones you can work on implementing into your daily routine today:
Starting with your sleep! 
Are you getting 7-9 hours of quality sleep each night? I have a few gift ideas for those to know someone who struggles with sleep (which impacts all areas of health if you read my manual on Amazon!).
- Stay off computer devices, TV, phones and iPads as the blue light will disrupt the sleep cycle (morning vs. evening). Instead try to read a book or wear your blue blocking glasses. Click here to see more from SWANNIES to block the blue light
- Cut back on EMF activity in your life, house and especially when you sleep! Turn off your WiFi or at least turn off your cell phone and devices. Keep your cell phone away from your bed and for sure put in airplane mode.
- Use essential oils in a diffuser in the evening from doTERRA or Young Living. Great oils for relaxing include rose, bergamot and lavender. Click here to order doTERRA essential oils
- Sleep in a cold (62′) and dark room with out any flashing lights.
- Write in a journal and reflect on the positive events or experiences. Give thanks and gratitude.
- Use a BIOMAT to help relax and fall alseep. Talk to Owen Cobb to learn more at www.thebiomatstore.com
- Try taking 1-2 capsules of BioCBD Total Body Care capsules with herbs to help you relax and sleep as well as Magnesium (some suggest 500-700mg). Click here to learn more and to order.
- Check out OURA Ring to track HRV and sleep plus movement and more. Learn about how the OURA Ring works here
- Intermittant fasting… learn more in our five day jumpstart challenge but stop eating after 7pm and have a 12-16 hour overnight fast.
How do you start your day?
Well you may have heard of the lifestyle habits or traits that “successful” people share… can you guess any of the traits?
Three articles to share…
- https://www.inc.com/christina-desmarais/33-things-highly-successful-people-are-doing-every-day-that-you-probably-arent.html
- https://www.thriveglobal.com/stories/11-traits-of-highly-successful-people/
- https://www.inc.com/thomas-koulopoulos/15-personality-traits-of-the-most-successful-people.html
Here are some of my easy tips to start a successful day.
- Make your bed first thing in the morning to accomplish your first task of the day.
- Put on “wake up music” that you can hum and sing…happy music while stimulating the vagus nerve.
- Turn on the essential oil diffuser in your room with wake up and energizing oils as peppermint, lemon, orange, or tea tree.
- Shower of course but end your shower (1-3 minutes) with cold water…while doing deep belly breathing exercises as Wim Hof. -see on watch video here how to do breathe work
- Avoid your reading email, texts or social media posts…stay offline as long as possible until ready to focus.
- Get outside and move...go for a 20-minute walk with nasal breathing and do mobility movements to wake up the body and mind!
- Intermittant Fasting overnight. Avoid eating 12-16 hours for optimal health and fat burning metabolism. Learn more in my monthly 5-Day Jumpstart Challenge!
- Stay off the negative news in the morning… listen to happy music or positive podcasts to get your mind right!
- Write in a journal or take a moment to give gratitude and state to the universe your intentions for the day.
WHY and HOW do these lifestyle bio-hacks work? Part three coming soon.
The WHOLESTIC Method involves the eight elements that we discuss on my blog, podcast and manual (on Amazon) to transform the WHOLE you from the inside out. My next book will dive deeper into lifestyle hacks on each of the elements to improve performance for life and sports including Nutritional Therapy principles.
Enjoy the holiday season…take time to slow down, breath and reset! Enjoy the journey. Transform the WHOLE you from the inside out with The WHOLESTIC Method elements.
The WHOLESTIC Method Coach,
Debbie Potts
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