https://open.spotify.com/episode/60eVJQZCwW1w8IvbOvCRdn?si=oqvIdTbKSPSbSyWuNvLcZQ&t=4839&ct=4839 Enjoy!

Ooo I hit on a good mantra guys. A big part of my kundalini experience was learning that we love each other in reality but the worries of life and us being clumsy for lack of better words can lead us to believe we don’t love each other even though we do. An understanding of Maya we don’t need to believe in anything to understand CAN be real. So my mantra is “you love me.” Not to justify thinking or behaving in a certain way…just to test reality and get to know myself. Truth is - it’s easier to love you if I believe you love me! My scrupulosity and cognitive distortions and intrusive thoughts are seriously losing ground fast with this mantra!

Hey! I wrote and published a book! It’s currently $0.99 on kindle! I think you might like this book: Safe Scientists of the Garden of Life: A Starter Guide To Grounding And "Sciencing" Your Life by Michael Navaal Russo https://www.amazon.com/dp/B0GSMSZHDW?ref_=quick_view_ref_tag

This was actually so delicious!

🌅 Morning Routine (6:30–9:00 AM) 6:30 AM – Wake Up - Drink 1–2 glasses of water - Optional: warm water with lemon 6:40 AM – Light Movement (10–15 min) - Dynamic stretches - Light yoga or a short walk - Helps wake up joints and circulation 7:00 AM – Workout (30–45 min)Choose based on the day: - Strength training (3–4 days/week): full body or upper/lower split - Cardio (2–3 days/week): brisk walk, cycling, jogging, skipping - Active recovery (1 day/week): yoga, mobility, stretching 7:45 AM – Cool Down - Stretch for 5–10 minutes - Deep breathing 8:00 AM – Breakfast (High protein + fiber)Examples: - Eggs + whole-grain toast + fruit - Oatmeal with nuts, seeds, and Greek yogurt - Smoothie with protein, fruit, and spinach ☀️ Midday Routine (12:00–3:00 PM) 12:30 PM – Lunch (Balanced meal)Aim for: - Protein: chicken, fish, tofu, beans, lentils - Carbs: rice, quinoa, potatoes, whole grains - Veggies: at least half your plate - Healthy fats: olive oil, avocado Example: - Grilled chicken, brown rice, vegetables - Lentil curry, roti, salad 1:00 PM – Short Walk (5–10 min) - Helps digestion and blood sugar control ☕ Afternoon Routine (4:00–6:00 PM) 4:00 PM – Healthy SnackExamples: - Fruit + handful of nuts - Greek yogurt - Boiled eggs - Hummus with veggies Hydration Check - Sip water regularly (aim for 2.5–3L/day) 🌙 Evening Routine (7:00–10:30 PM) 7:00 PM – Dinner (Light but filling) - Protein + vegetables, lower carbs than lunchExamples: - Fish or paneer + sautéed vegetables - Soup + salad + protein source 8:00 PM – Light Activity - 10–20 min walk - Gentle stretching 9:30 PM – Wind Down - No screens or minimal blue light - Read, meditate, or plan next day 10:30 PM – Sleep - Aim for 7–9 hours - Consistent sleep time improves fat loss and muscle recovery 🧠 Weekly Habits That Matter - Meal prep 1–2 times/week - Train consistently, not intensely every day - 80/20 rule: eat clean 80% of the time - Track progress (energy, strength, mood—not just weight)