Step 1- Lay a Strong Foundation and Keep it Strong You must first establish a strong foundation of health. The cornerstones of optimal health must be established and maintained to optimize physical and emotional wellbeing, build a strong immune system, and maintain a healthy body composition. What are the foundation stones of health? (This list is not exhaustive) – You must maintain an optimized nutrient status – amino acids, essential fatty acids, vitamins, minerals, other micronutrients, hydration, phytonutrients, calories (note that calories come last for adults) – You must prioritize your circadian biology (biological clock system) and get sufficient sleep – You must move your body and engage in consistent exercise (preferably strength training). – You must balance your overall stress environment so that you maintain a balanced nervous system – You must optimize your environment so that it supports your health rather than erodes it In addition, attention to the following list will fortify your foundation: – Get as much natural light as possible and spend time in nature – Charge your electromagnetic battery – grounding and reduce overall EMF exposure – Express a more comprehensive version of you – hormetic stress exposure: *  heat exposure – sauna. *  cold exposure. *  fasting (many different types depending upon specific goals) * optimize your biome – fiber and fermented foods, play in the dirt, and love on your pet Maintaining Emotional Wellbeing – Mindfulness, especially gratitude practices – Morning light exposure and increase overall natural light exposure as much as possible – Reduce screen time – Optimize your sound and lighting environment – Exercise consistently – Show yourself some love – Spend time in nature – Control your breath- proper breathing and calming breaths- more out than in – Reduce alcohol intake and don’t rely on caffeine for alertness Supplements for Emotional Wellbeing * Omega-3 fatty acids. * Magnesium L-Threonate. * Amino acids * Phospholipids – phosphatidylserine and phosphatidylcholine * Adaptogens – Ashwagandha. * Kava. * PharmaGABA * Theanine * Reishi mushroom * Rhodiola rosea * Cordyceps * Lion’s mane * Taurine * Creatine How to Improve and Optimize Body Composition – Follow the timing principles of eating * Do not...