Most athletes don’t realize they’re training dopamine just as much as muscle. Dopamine drives: • motivation • consistency • focus • follow-through When dopamine is overstimulated, performance drops.When it’s regulated, performance improves. How Cannabis Interacts with Dopamine Cannabis doesn’t “flood” dopamine like stimulants do. Instead: • THC modulates dopamine release (dose-dependent) • CBD helps regulate dopamine reuptake • The result is reduced mental noise and improved task engagement when used intentionally This is why some people feel calmer, more focused, and more consistent — while others feel foggy when dosage or timing is wrong. Research: Neuropsychopharmacology (2019) confirms cannabinoids influence dopaminergic signaling without the spike-and-crash pattern seen in stimulants. When Cannabis SUPPORTS Performance Cannabis can be supportive when: • used in low to moderate doses • paired with movement or structured activity • used intentionally (not habitually) • timing is correct Best use cases: • low-intensity training • mobility and recovery work • creative or focus-based tasks • nervous system regulation When Cannabis HURTS Performance Cannabis works against performance when: • dosage is too high • used reactively for avoidance • paired with overstimulation (screens, chaos, stress) • used without structure Signs you’re misusing it: • loss of drive • mental fog • inconsistency • motivation without execution The Intentional Dopamine Protocol (Simple) Before use, ask one question:“What am I supporting right now — focus, recovery, or creativity?” Guidelines: • Low dose only • Use before movement, not inactivity • Pair with breathwork or a warm-up • Avoid stacking with stimulants • Avoid late-night use if motivation is the goal Cannabis is not the driver — it’s the regulator. Final Note This plant doesn’t replace discipline. It supports regulation. Used correctly, cannabis helps you do the work — not escape it.

To make these three days simple and effective, here is the exact meal structure you’ll follow. Keep your meals clean, balanced, and easy to repeat. Use this template for every meal: 1. Protein (main foundation) Choose one: • chicken• beef• turkey• fish• eggs Aim for a palm-sized portion (or more if needed). Protein stabilizes blood sugar and calms the nervous system. 2. Veggies or Potatoes (your energy + nutrients) Choose one or two: • potatoes (white or sweet)• carrots• peppers• tomatoes• cucumbers• squash This gives you energy, fiber, and satiety without inflammation. 3. Fruit (clean carbs that support mood) Choose one: • berries• apple• banana• orange Fruit keeps cravings down and supports the endocannabinoid system. 4. Healthy Fat (hormones + brain) Choose one: • avocado• olives• nuts or seeds• olive oil or coconut oil This helps you stay full and keeps energy steady throughout the day. 5. Simple Drinks Only • water• sparkling water• black coffee• herbal tea Avoid sugary drinks, juices, and anything flavored with artificial sweeteners. Example Meals (so there’s zero confusion) Breakfast Eggs + potatoes + berries(or chicken + fruit + nuts) Lunch Ground beef + cucumbers + tomatoes + avocado Dinner Chicken thighs + roasted potatoes + carrots Snack (if needed) Fruit + handful of nutsorLeftover protein + veggies Why This Template Works • balances blood sugar• reduces inflammation• supports nervous system stability• prevents afternoon crashes• makes THC smoother and CBD more effective• reduces anxiety and mood swings• stops cravings before they start This structure will keep your mind calm and your body regulated for all three days. Comment “saved” once you’ve read this so I know you’ve got the template.

INTRODUCE YOURSELF — The Weed & Wellness Way Welcome in. Drop your intro so we can get to know you. Share this: 1. Where you’re tuning in from 2. Why you joined 3. Your current relationship with cannabis 4. One thing you want to improve (sleep, anxiety, stress, fitness, focus, etc.) 5. Your “Live Higher” goal for the next 30 days No pressure — This is a community, not a classroom.

We’re putting together a live yoga session on Instagram live — and one of our partners will be sponsoring the experience by mailing out edibles or cannabis wellness products to people who sign up ahead of time. We’re looking at mid-December with two time options:• 6:30 PM EST• 8:00 PM EST 👉 Anyone can join the live session 👉 Only U.S. residents are eligible to receive the sponsored products in the mail Right now we’re just gauging interest. If this is something you’d want to be part of, drop “I’m in” or “interested” below and let me know which time you’d choose (6:30 or 8 PM). This will be a calm, grounding, mind–body reset supported by movement, breath, and plant medicine. Let’s see who’s down. 🌱🧘‍♂️

Monday reset: Let’s get your nervous system dialed in. Comment the ONE thing you want to improve this week: • pain • sleep • mood • recovery • inflammation • energy I’ll match you with the right cannabis-based protocol — dosing, timing, and supporting habits — so you can actually feel a difference by mid-week. Let’s build your blueprint.