Stage 4 Exercises
If you have not yet done so, please schedule your Stage 5 Session now.
If you have not yet done so, please schedule your Stage 7 Session now.
If you have not yet done so, please schedule your Stage 8 Session now.
If you have not yet done so, please schedule your Stage 9 Session now.
If you have not yet done so, please schedule your Stage 10 Session now.
Here we will re-read the content covered in Stage 4, then ponder and journal. Journaling will be completed in the leather binder provided to you during the session.
Here we will read the content covered in Stage 5, then ponder and journal. Journaling will be completed in the leather binder provided to you during the session.
Here we will discuss insights from the assigned prerequisite reading.
Here we will begin your Four-Week Biohack Challenge to implement during the next four weeks.
Here we will set up the Stress Check with your partner’s feedback to bring to the next session.
To take control of your health and renew your energy on the physical level, I recommend consistently following these seven steps. Even though the initial effects of these steps are physical, they also significantly impact our thinking and emotions. When we fail to incorporate these strategies in our daily routine, we tend to struggle in other areas of our lives.
If any of these strategies aren’t regular habits for you, their absence may account for your fatigue, irritability, difficulty concentrating, or deep lack of motivation. You may also find that these physical deficits show up in the form of depleted energy levels, frequent mood swings, and subpar performance at work.
- Sleep, please, and make sure you’re getting quality rest.
Sleep has always been an elusive friend of CEOs and senior executives. However, vital biological processes happen during sleep, so leaders should never skimp on it. While we’re sleeping, the brain processes and stores new information. Nerve cells communicate and reorganise, supporting healthy brain function and mood. And the body repairs itself, restoring energy and releasing crucial hormones and proteins. Without deep, restful sleep, you won’t be able to access these essential benefits.
- Maintain consistent sleep habits.
Not only is it important to sleep for a sufficient amount of time every night (seven to eight hours is ideal), but it’s also important when you sleep. In order to support the “sleep/wake” restorative process and your body’s circadian rhythms, you should aim for a regular bedtime and wake-up time, using sunrise and sunset as your guides. When we sleep in a way that is attuned to our natural biological clocks, we can perform at our peak without relying on sugar and caffeine to boost our energy levels.
- Seek recovery every 90 to 120 minutes during your day.
Biologists have determined that the body’s hormone, glucose, and blood pressure levels fall every 90 minutes or so. When this happens, we need short, focused breaks to help us recover and get ready for the next challenge in our day. Just like athletes, we must invest in proactive rest in order to perform at our peak vitality. Here are some things you can do to rest and restore during your day: Eat a healthy snack, drink water, exercise, change mental channels, or change emotional channels.
- Get regular cardiovascular exercise.
Complete three to four 30-minute cardiovascular workouts a week, including at least two sessions of interval training (short bursts of intense exertion followed by brief recovery periods). Cardio exercise keeps your muscles and heart strong, keeps weight off, improves sleep, and boosts overall mood.
- Add two weight-training workouts a week.
This is your game-changer! Weight training has tremendous benefits and should be taken up at any age, as we now we know how important healthy muscle tissue is in supporting us as we age. Regardless of when you introduce this type of exercise, you can reap myriad benefits from it. Weight-training increases strength, slows osteoporosis, speeds up metabolism, improves mobility and posture, and boosts energy levels.
- Eat five or six small, healthy meals a day.
A healthy dietary ratio, most scientists agree, is 50–60% complex carbohydrates, 25–35% protein, and 20–25% fat. So, throughout your day, aim to consume five or six small meals with this dietary ratio to keep your energy levels high and your mood balanced. It’s also essential to dramatically reduce your intake of simple sugars. Simple sugars cause rapid spikes and dips in your insulin levels, which negatively affect your mood and energy.
- Drink four to five 300-ml glasses of water daily.
Even if you don’t feel thirsty, keep a glass of water nearby and stay hydrated throughout the day. Water maintains the balance of fluids in your body, helps your organs flush out toxins, supports healthy blood and cell movements, and reduces fatigue.
© Tribunity Human Empowerment Pty Ltd
The following links are not required reading for the LIONS program, but they are recommended if you want to explore more about the topics we’ve discussed in this stage.
Suggested reading:
- Sleep patterns and energy video: https://www.youtube.com/watch?v=27KjDtSJQSg
- Stress hormones article: “Chronic Stress Puts Your Health at Risk”
The psychobiotic revolution
- https://www.psychologytoday.com/us/blog/mood-microbe/201907/microbes and-the-mind
- https://www.psychologytoday.com/us/blog/mood-microbe/201904/developing your-gut-brain-axis-the-first-thousand-days
- https://www.psychologytoday.com/us/blog/mood-microbe/201908/can-you eat-yourself-happy
Psychobiotic eating
- http://www.oprah.com/health_wellness/the-chart-that-could-help-improve your-gut-health
Sugar
- https://www.livestrong.com/article/384317-the-effects-of-sugar-on-male health/
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar 101
- https://www.nhs.uk/live-well/eat-well/top-sources-of-added-sugar/
- https://www.healthline.com/health/depression/sugar-and-depression#linked to-inflammation
- https://www.sciencedirect.com/science/article/pii/S0149763418308613
- https://time.com/16632/9-things-that-mess-with-your-hormones/
- https://www.myguthealthtoday.com/sucrose-effect-hormone-production/
Male hormones
- https://goodmenproject.com/featured-content/the-good-life-do-men-have-a monthly-cycle/
- https://www.medicinenet.com/script/main/art.asp?articlekey=53725
- https://www.goodtherapy.org/blog/male-hormonal-cycles-andropause-1009127
- https://www.menshealth.com/health/a19522506/hack-your-hormones/
Possible activities:
- Microbe test
- Blood test
© Tribunity Human Empowerment Pty Ltd
The Pre-Session Self-Reflection Tool must be completed within the last 72 hours before your next session begins.
Access the Client’s Pre-Session Self-Reflection Tool form now.