The Daily Do's of Regeneration
The 7 regenerative habits we help you track, master & thrive with every day. Read to the end to access to our Regen Habit Tracker to turn hearing into doing.
OP: Cameron Wedel
REST - your day, like your week starts with good rest.
Quality over quantity, but aim for 6+ hours. If you’re not sleeping well, prioritize getting to the bottom of this. We can help. Often the problem is very simple.
HYDRATE - drink plenty of pure water: filtered, not bottled. Hydration comes from minerals, not simply H2O.
Your body is nutrient-deficient upon waking. You need absorbable forms of many minerals. Choose chelated multi-minerals ideally, or Celtic sea salt as a good start.
Always hydrate before your coffee, which dehydrates & drains your B vitamins.
Don’t drink during meals: always 20 mins before / 30 mins after. Water dilutes your stomach acid, and carbonated/sugary beverages are are worse.
TIP: there are good and bad purifiers, but the key is to remove contaminants and toxicants like fluoride & chlorine. Subscribe for more in-depth info on this coming soon.
EAT TO LIVE - eat real food as God originally made it. Don’t idolize substances.
Prioritize God’s Farmacy: a high-protein, high-antioxidant, seasonal menu:
Regenerative, organic & local whenever possible for produce, meat & grain.
Farm-fresh fruits & veggies, ideally CSA or farmer’s market.
Local ranchers w/o hormones, GMOs or antibiotics.
Non-GMO, heirloom organic granaries.
Wash produce in food-based enzyme solution to remove pesticides. We use this.
Blend smoothies with biologically complete protein as a meal replacement.
Avoid processed “food”, added sugar & chemicals (and probably 2nd helpings):
Seed oils! Genetically modified, hyper-processed oils that are inflammatory and non-human-natural.
Switch to healthy, cold-pressed fats aka butter, olive & coconut oil.Charred (burnt) and pasteurized (denatured) protein aka excessive BBQ.
Puffed, browned and sugary carbs i.e. chips, granola, crackers & cereal.
Chew food thoroughly & take you time to enjoy meals – slow down!
For proper digestion, eat food in order: fruit, veggies, meat, grains.
PLAN your meals on a budget. Your money is disappearing in drive-throughs & unplanned snack runs. Don’t be controlled by a food or stimulant.
EXERCISE - vigorously for 30+ mins 5-6 days per week. Take movement snacks and don’t be sedentary– you were designed to move!
Find a fun, sweaty exercise that you love & mix it up into 15-45 min sessions.
Strength training daily for weight mgmt & muscle: learn more in this video.
Endurance training 1-2x per week for longevity & cardiovascular health.
Walk 6-10k steps daily: morning, on lunch break, after dinner, etc.
Long walks after a big meal reduce insulin spikes & improve elimination.Stretch - sit less- stand up, do your PT & change positions/posture frequently.
GET OUTSIDE – exposure to the elements which are the best doctors you’re neglecting: natural light, ground, fresh air, cold water & heat.
Much could be said, but your circadian rhythm is dictated by your connection to the earth, and so might your stress & inflammation be. Get off technology and connect.
Breathe, touch & feel Creation (but not in a weird way- it’s not magic).
FREE HEALTHCARE FOR ALL: these top-rated doctors are waiting to see YOU. And their prescriptions have Ø side effects!
SUPPLEMENT - use only beyond-organic, whole food concentrates that are clinically proven to be bioavailable and beneficial- not harmful.
Purity-tested complete family Omega-3s: Salmon Oil Plus
Non-GMO whole grain lipids & phytosterols (hormone builders): Tre-en-en
Only biologically complete protein: all 22 amino acids.
For more on the criteria for evaluating a supplement, see this video:
RELATIONSHIPS: 1 hour + of quality time connecting with your Father in heaven, and your family on earth: in-person, without devices & present.
This category is one it takes wisdom and counsel to be adequate in, because people are not controllable like personal habits. The bottom line: are you spending enough time with your people, and spending it wisely? More will be shared on this subject in our upcoming Friday post: You Don’t Have Time; You Have People.
IF YOU WOULD LIKE TO UTILIZE OUR REGEN HABIT TRACKER, WE HAVE A PRINTABLE VERSION AVAILABLE ON OUR WEBSITE. SUBSCRIBE TO BE REGENERATED AND WE WILL SEND YOU A LINK TO DOWNLOAD.
YOU CAN ALSO GET ACCESS TO OUR DIGITAL TRACKER IN OUR BROTHERHOOD COMMUNITY, WHERE WE ALSO TRACK EXERCISE AND SHARE OUR WEEKLY PROGRESS/FOCUS TO IMPROVE ON THESE DISCIPLINES.
JOIN THE REGENERATED BROTHERHOOD
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