COMPLETE VERSION (1.5-2 hours)

5:00am – Wake

5:10am – Breathing exercise 

5:15am – Reading (something spiritual or thought provoking) 

5:30am – Prayer, Affirmations, Meditation, Visualizations 

5:45am – Writing

6:00am – Movement (Walking, Running, Weights, etc.)

MODIFIED VERSION (1 hour)

5:00am – Wake

5:10am – Breathing Exercise

5:15am – Reading (something spiritual or thought provoking) 

5:25am – Prayer, Affirmations, Meditation, Visualizations

5:40am – Writing 

ESSENTIAL VERSION (30 min)

5:00am – Wake

5:05am – Breathing Exercise 

5:10am – Reading (something spiritual or thought provoking) 

5:20am – Prayer, Affirmations, Meditation, Visualizations

  • Routine can be started 430, 5, 530, 6, 630, 7 etc.
  • The order of each practice can be interchanged based upon individual preference 
  • ½ hour minimum, 1 hour better, 1 ½ hours – 2 hours best
  • Movement can be done later in day, but the key is metaphysical in the morning

A simple and effective list of 10 important daily health practices – remember “10 Ms”:

Meditation

  • Early, often, 5min minimum (longer the better), breathing exercises

Mental imagery

  • Envision future state, bringing into clear vision that which is desired

Mindfulness

  • Deep focus on the present, on task at hand, surroundings

Meals

  • Plants organic (fruits/veggies), animals (natural/wild caught lean meat – chicken,turkey,beef,fish), water

Movement

  • Cardio, weights, walking/running, yoga, outdoor team events/challenges

Multiplication

  • Parenthood if possible/desired, and/or to pass on what you have learned to others

Music

  • Listen to different types for different emotional changes or states (gym state vs relaxing state)

Meaning

  • Focusing on and understanding purpose, praying

Mitigation

  • Utilize NEURO LINGUISTIC PROGRAMMING TECHNIQUES and push the negativity out of your life

Moderation

  • Intermittent fasting, portion size, workout intensity, junk food/cheat meals

FOR A CLOSER LOOK, SEE BLOG POSTS ON EACH TOPIC

3 Philosophies for physical health activities:

  1. Keep it simple
  2. Do it daily
  3. Listen to your body

** Everyone is different, so the times and durations of the daily activities which create the desired state change/health “effect” will vary depending on the individual

MORNING ROUTINE:

Wake

Breathing

Reading

Prayer, Affirmations, Meditation, Visualizations

Writing/Journaling

Movement

DURING THE DAY:

– pray and/or meditate multiple times 

– deep thinking, learning, practice VIRTUE

– eat when hungry  

– eat what God made or what the earth produced in its most natural form (fruits, veggies, meats, fishes, seeds, nuts, legumes)

– eat untill satisfied (eat to fuel, not till full)

– hydrate only with water (drink enough so urine is nearly clear)

– workout/sweat (unless it’s a rest day!)

EVENING TIME:

– Family time or personal time (leave work at work)

– High quality sleep (go to bed and wake up at the same time)

Quick and easy ways to instantaneously change negative states into positive states:

Breathing

– Focus on breathing slowly: 2 second inhalation, followed by 4 second exhalation

Posture

– Stand up tall, chest out, shoulder slightly back, chin up and hold the pose or walk confidently

Smiling

– Forcing the muscles in your face to smile when unhappy will cause the brain to change into a positive state

Cold exposure

– Utilize cold showers to literally cool off negative feelings and reset the body’s emotional state

Exercise

– Chose a type of enjoyable movement that causes perspiration which will trigger the body to release endorphins (happy molecules)

Music

– Listen to positive or uplifting music (as well as audio frequencies) will elicit positive bodily emotions  

Screaming/Singing/Talking/Laughing

– Vocal expressions release endorphins and improve emotional states (force laughter even if not happy)

Yellow light

– Yellow sunshine elicits positive, happy feelings (as well as looking at bright yellow colors)

 

BOOKS:

The Biology of Belief – Bruce Lipton

The Honeymoon Effect – Bruce Lipton

On Guard – William Lane Craig

Reasonable Faith – William Lane Craig

The One Thing – Gary Keller and Jay Papasan

Heart Math Solution – Doc Childre and Howard Martin (with Donna Beech)

Finding True Happiness – Robert Spitzer

Unlimited Power – Tony Robbins

Awaken the Giant Within – Tony Robbins

Stealing Fire – Steven Kotler and Jamie Wheal

Medicine, Religion and Health – Harold Koenig

Mindset – Carol Dweck

God, Faith and Health – Jeff Levin

How God Changes Your Brain – Andrew Newberg and Mark Robert Waldman

I Don’t Have Enough Faith to be an Atheist – Norman Geisler and Frank Turek

The School of Greatness – Lewis Howes

The Power of Habit – Charles Duhigg

The Book of Joy – Dalai Lama, Desmond Tutu and Douglas Abrams

Brain Wars – Mario Beauregard

The 4 Hour Workweek – Tim Ferris

Tools of Titans – Tim Ferris

The Greatest Words Ever Spoken – Steven Scott

Gunning for God – John Lennox

31 Surprising Reasons to Believe in God – Rick Stedman

The Atheist Who Didn’t Exist – Andy Bannister

The End of Reason – Ravi Zacharias

New Proofs for the Existence of God – Robert Spitzer

Five Proofs for the Existence of God – Edward Feser

The Power of the Heart – Baptist De Pape

Unbelievable – Justin Brierley

The Biology of Transcendence – Joseph Chilton Pearce

The Heart Mind Matrix – Joseph Chilton Pearce

Molecules of Emotion – Candice Pert

Breaking the Habit of Being Yourself – Joe Dispenza

You are the Placebo – Joe Dispenza

Soft Wired – Michael Merzenich

Altered Traits – Daniel Goleman and Richard Davidson

The Stress Answer – Frank Lawlis

Finding God in the Waves – Mike McHargue

Evidence that Demands a Verdict – Josh McDowell and Sean McDowell

Mindful Work – David Gelles

The Bhagavad Gita – Eknath Eswaran

The Devil’s Delusion – David Berlinski

Why We Get Fat – Gary Taubes

Fat for Fuel – Joseph Mercola

All Day Fat Burning Diet – Yuri Elkaim

3 Weeks to Shredded – Mike Dolce

 

PODCASTS:

Ben Greenfield Fitness

Model Health Show 

Kwik Brain 

Unbelievable 

RZIM

Cross Examined 

Tim Ferris Show

Tony Robbins

The Gary Vee Audio Experience

The Joe Rogan Experience

The Mentee

The One Thing

Jocko Podcast

Unbeatable Mind

 

WEBSITES:

Reasonable Faith

Reasons to Believe

Stand to Reason

Cold Case Christianity

Ravi Zaccarias International Ministries

Magis Center

God and Science 

Word on Fire

Clinical Trials

PubMed

Science Daily

Scientific American

Science Direct

Livescience

MindBodyGreen

Psycport

Psychology Today

Medical News Today

HeartMath

Uplift

Milestone Mind

Hail Performance