Simple Things You Can Do To Get Started
“In the lowest animals any change, the appearance of any new stimulus, causes a negative reaction of avoidance… In the higher mammals we can observe… a drive to seek the unknown, to explore the new, and to seek excitement.” Ernest Schachtel (1959)
Even if you don’t understand all the inner workings and biological mechanisms at play, changing your biology doesn’t need to be complicated. It can be a lot simpler than you think.
Here are a few simple things to get started with to improve your energetic state, and by extension your life. The following list is not meant to be prescriptive or a substitute for medical advice. It is intended purely for educational purposes.
You should spend as much time outdoors as possible under the sun. Take in morning and evening light when possible to set up natural circadian rhythms.
Speaking of circadian rhythms, addressing sleep is one of the best ways to immediately improve your state.
Start by getting to bed with eight and a half hours on the clock before the alarm rings, so by the time you fall asleep, you’re still averaging the better part of eight hours of sleep most nights. You can kick this up a notch at home by using amber bulbs for ambient lighting and using blue light settings and glasses when looking at screens.
Lastly, try to power down your wifi at night and avoid mentally engaging pursuits in the half hour before bed, which can rev up the brain.
Engage in some type of strength training, including bodyweight-based strength training, two to four times per week, depending on energy levels and stress.
You should seek to get cardiovascular exercise through simple daily activities which have myriad health and well-being benefits without giving your body yet another stressful session it then has to adapt to.
The main things to avoid are PUFAs (polyunsaturated fatty acids) that stress out your physiology, rob you of your energy production, and can even cause stress.
These are prevalent in industrial seed oils like canola, soy, grapeseed, and vegetable oil. Avoid American wheat and gluten-containing products, as well as most grains. This is because American wheat products contain far more processing ingredients, pesticides, and gluten concentrations than they used to after the influence of Monsanto & Bill Gates.
This is why there seems to be a larger amount of “gluten-intolerant” today than there used to be—these products aren’t the same as they were decades prior. At the same time, it’s also why some do alright on the same products when consumed in other countries.
Artificial sweeteners and dyes should be minimized, as well. Legumes and lentils should be minimized and long-soaked if consumed on occasion. Filler ingredients like thickeners such as carrageenan in plant-based milk should be avoided.
Avoid fake meats at all costs. Foods with huge ingredient lists and questionable sourcing are also generally worth avoiding. All of these things either directly steal energy or induce stress that can negatively affect your headspace.
Eat foods that have a favorable ratio of energy supplied to energy taken to digest
Take beans or peas, for example. Everyone knows they have a lot of nutrients, right? Turns out appearances can be deceiving. Beans and peas are inflammatory, difficult to digest, and do not offer bioavailable nutrients for the body to absorb.
On the other hand, vegetables like raw carrots, white button mushrooms, and bamboo shoots are essential everyday foods.
Include just about any fruit you like with some extra love for orange juice. Daily raw honey is money. Quality milk and dairy are good, too. Some sweet potato, potato, and white rice here and there are generally okay.
Quality corn, oat bran, squash, and other easily-digestible carbs are worth experimenting with, but not everyone can digest them easily.
Fats should be mostly saturated. High-quality meat, eggs, dairy coconut oil, butter, and ghee are well tolerated by most. Olive oil is also generally healthy and not in the same category as the aforementioned veggie oils.
Protein should come primarily from quality eggs, ruminant (red) meat, and shellfish. Poultry, game meat, and seafood fall in the second tier of quality protein.
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All supplements support healthy brain function and act as natural nootropics (brain enhancers). Self-reports have shown them to support the alleviation of symptoms of depression in ways similar to psilocybin microdosing.
In observational studies and in the trenches, these nutritional supplements have been shown to link clearly to well-being. According to scientific reports, like psilocybin, some supplements act as natural antidepressants by supporting the physiology that underpins our moods.