Day 7 of 7

We started with 11,000 people. How many finished?

Even if you were not diligent in keeping with the exercise, I hope that it brought your current habits to the forefront of your attention.

We are often oblivious to our own behaviors and only become self aware…

@johncumbers John, it’s been a great fun exploring all the exciting ways we can use advancements in biology to unlock greater health and wellness.

Day 6 of 7

final stretch

+ screens off 60 min before bed
+ final meal/snack 4 hours before bed
+ in bed same time every night

What's in the pantry that shouldn't be in your pantry?

Note:

Use avocado oil for cooking. Why?
+ has a high flash point
+ rich in healthy fats

Very light roasting:
+ avoid browning
+ max temp 250°F / 120°C

Drizzle Extra Virgin Olive Oil
+ consume fresh
+ make sure third party tested to verify quality

sweet potato curry with quinoa

ingredients:
• 1 medium sweet potato, peeled and diced
• 1 cup cauliflower florets
• 1 cup green beans, trimmed and chopped
• 1 cup carrots, sliced
• 1 cup peas
• 1 tbsp fresh ginger, grated
• 1 tbsp fresh lime juice
• 2 cups fresh…

what i'm eating for the next few days

Alcohol isn't a good friend.

Day 5 of 7

If you’re depressed and or anxious, these will help:

+ screens off 60 min before bed
+ final meal/snack 4 hours before bed
+ in bed same time every night

Day 4 of 7

halfway there. power through.

+ “just one more episode”
+ “i need a snack”
+ “i’ll catch up on sleep later”

master delayed gratification. immediate pleasure usually results in longterm pain

challenge:
+ screens off 60 min before bed
+ final meal/snack 4 hours…