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2d • Health & Fitness
7-Day Foundation Reset Challenge
In my workshop this week inside of Functional Living Academy, I covered Personal Functional Foundations. In the workshop I break down exactly what a functional foundation is, the 6 pillars of functional foundation, why most people skip this step, provide the framework for a simple self-assessment. And then talk you through how to start creating your Foundation.
This is the challenge I have created to help reinforce the information I taught, as well as to help you Implement a life changing method.
The focus of the challenge is to:
Stabilize. Simplify. Strengthen.
How This Challenge Works
For 7 days, participants will:
• Focus on foundational inputs only
• Eliminate unnecessary complexity
• Track simple physiological markers
• Build repeatable patterns
No optimization
No new supplements
No drastic restrictions.
Just foundations.
Before You Begin (Preparation Step)
record:
Sleep time (average)
Wake time (average)
Energy rating (1–10)
Mood rating (1–10)
Resting heart rate (if available)
Waist measurement (optional)
This creates baseline awareness.
Day 1 – Circadian Anchor
Focus is Light & Timing
Tasks:
• Get natural light within 10 minutes of waking
• Go outside at least twice during daylight
• Set a consistent sleep window for the week
• Reduce artificial light 60 minutes before bed
Why this matters:
Light timing regulates cortisol rhythm and melatonin production.
Reflection:
Did your energy feel more predictable today?
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7-Day Foundation Reset Challenge
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