Section 1: The Foundation 

Food: Eliminate alcohol, caffeine and of course any substances as well as processed sugar & all seed oils. Also consider removing gluten, soy and dairy, especially if sensitive to it (most people are sensitive to at least one). Rather than focusing too much on the everything to avoid, focus on what can be eaten. Real, unprocessed food: meats, eggs, veggies, fruits, nuts, clean carbs like organic white rice and clean oils like olive, avocado and coconut as well as grass fed ghi, butter and tallow.

Water: Hydrogen water, Spring water or RO & remineralized preferred. 

Sleep: Absolutely prioritize sleep. Abstain from eating and avoid blue light at least one hour before bed time (ideally no later than 10:30pm). Make the room dark & cold. Use sleep aids if need be, but carefully! If considering prescription sleep aids try seeing an herbalist first but ultimately do what is needed to ensure good sleep and never apologize for that.

Exercise: Movement of the body, especially resistance training and sweating are extremely helpful for the immune system and detoxification. Start slowly! Something is better than nothing. Even if it is only 5 minutes a few times a week. When first starting training it’s normal to feel worse for the first few weeks. If able, push through and continue to move. Your body will get stronger. If not, that’s okay, listen to your body, allow it to rest and then come back and try again. Keep trying. Once a foot hold in gained and a little strength is developed it will pick up momentum. It’s a slow process but pays off over time.