Week 2

Nourish Your Body PDF

• Download the Paced Breathing App

• Use these settings: Inhale 5.0s, hold 0.5s, Exhale 5.0s, hold 0.5s.  Day 1 is 5 minutes.  Work your way up to 20 minutes.  Do this upon waking daily.  Once you're at 20 minutes, repeat at night before bed as long as it's not stimulatory. 

• Do 3-5 of these breaths before each meal to shift the body into a parasympathetic state. 

BONUS: You can download the Elite HRV app and get the Polar H10 chest strap to track your HRV.  You will do the same settings as above under Biofeedback.  With this, you will be able to track your HRV, power and stats over time.  I only recommend getting this for people that love to see data. 

Sample Schedule For This Week and Next Week 

• Continue this pattern for 2 more days to get to 20 minutes. 

• Once you are at 20 minutes, add an evening 20 minutes the next day. 

• Continue doing this twice a day for 20 minutes. 

BONUS: Doing this breathing with another person and matching breath.  This is called reasonate breathing. 

Adequate protein 

Not only do amino acids provide the building blocks for the intestinal lining to rebuild itself, but they also are needed for detoxification to take place. 

1-1.2g of protein per pound of body weight 

Healing the Intestinal Lining

• Amino acids, particularly glutamine, proline, and glycine, are crucial for repairing the gut lining and maintaining its integrity.

• Protein-rich foods provide these essential building blocks, helping to heal and restore the gut barrier.

Detoxification

• Liver detoxification requires a steady supply of amino acids, such as methionine, glycine, and taurine, to fuel phase 1 and phase 2 detox pathways.

• Adequate protein ensures optimal production of glutathione, the body's master antioxidant.