Dial in these 4 things: 1) SLEEP - 7-9 hrs per night, consistent sleep/wake times within 30 mins. - Experiment with mouth tape to promote nose breathing, which has been shown to increase oxygen uptake by up to 20%. 2) NUTRITION - You can out-nutrition bad training, but you can NOT out-train bad nutrition - 1g protein per lb of body weight, 70+g fat for hormone health, carbs adjusted based on training intensity and style. 3) TRAINING - Get at least 3 days of resistance training in per week (can be weights, calisthenics, pilates) - Progressive overload: record all your workouts reps, sets and weights, and push a little harder than last week 4) RECOVERY - Take 2 days per week to do some active recovery. - being a couch potato does not count as recovery unless you're brutally injured or sick - Light cardio, stretching, sauna, ice bath, massage, breathwork all count as recovery.

For most of the 20th century, science believed the brain was essentially hardwired after childhood. That belief has been completely overturned. Neuroplasticity — your brain's ability to rewire itself through new thoughts, behaviors, and experiences — continues throughout your entire life. Every thought you think, every habit you repeat, and every belief you reinforce is physically reshaping the structure of your brain. This is not a metaphor. It's neuroscience. The question is not whether your brain is changing — it always is. The question is whether you're directing that change intentionally or leaving it to default patterns. ACTION STEPS: - Be VERY selective and intentional about the inputs you receive through your eyes and ears - Be VERY intentional about avoiding inputs that are impure, negative and low vibe - Make a list of 5 things you need to cut out/avoid, and make a list of 5 things you need to start consuming more of though your eyes and ears

Your gut is often called the 'second brain' — and for good reason. It produces roughly 90% of your body's serotonin, the neurotransmitter most associated with mood, focus, and emotional wellbeing. A compromised gut doesn't just mean digestive problems. It means a compromised mind. The Bible's emphasis on whole, fermented, fiber-rich foods directly supports a healthy gut microbiome. When your gut thrives, your thinking sharpens, your mood stabilizes, and your energy sustains throughout the day. Feeding your body well isn't separate from feeding your mind well — they are the same act. HERE'S A QUICK PROTOCOL TO RESET YOUR GUT-MICROBIOME: 1. Do a 1-3 day water fast (only drink water. nothing else! no coffee, no vitamins, no gum.) 2. Break your fast by eating 100-200 calories at a time, spaced 2 hours apart for the first 12 hours. low carbs, mainly just fats and protein. 3. Start taking a high quality probiotic supplement for 30-60 days. Most people feel like a new person after one week. 4. Cut out foods that cause friction, and eat more foods that support a healthy gut and being (refer to the Biblical Nutrition module in the 'Classroom' to learn what these foods are). 5. Intermittent fast every day for 14-16 hours. Avoid eating within 2 hours before bed.

Thursday April 16 @8pm (eastern time) we will be hosting another group call where we will go over a goal you have, and we will strategize on how you can accomplish that goal! Remember, if you have a goal or a question, chances are someone else has a similar goal or question :)

Go to Calendar -> and when you click on the event for today you will see a call link right there. When you click that it will let you in!