If pain has been loud — physically, mentally, emotionally — this is your starting point. 7 modules that blend: - inflammation foundations (food + hydration/minerals) - nervous system retraining (neuroplasticity) - essential oils + calming rituals - circadian rhythm (light • movement • sleep) - mindset + spiritual renewal - a simple long-term maintenance plan ✅ Self-paced✅ Or take it as a 7-day challenge (checklist included) 👇 Drop a comment: 1. your #1 symptom (just a word or two) 2. what you want to be able to do again Then go start Module 1 today in the classroom section of this group! https://www.skool.com/bedrock-nation-8489/classroom/f66e3070?md=9607b6197c374a159caa2c77df250785

How to stay “on plan” on the road—without perfection, meal prep, or willpower If you travel weekly, you already know the pattern:You start with good intentions… then the airport, the drive‑thru, the hotel lobby snacks, the late game, the conference lunch, the gas station “meal,” the social dinner.And suddenly you’re thinking, “I’ll get back on track when I’m home.” Here’s the truth: if travel is part of your life, your plan has to travel with you. Not as a rigid set of rules—but as a simple system you can execute anywhere, even when life is loud. This is the exact “non‑negotiable nutrition system” I use (and teach clients) to stay steady while traveling for business, kids’ sports, and long‑haul work.It’s not about being perfect. It’s about staying anchored. The mindset shift: stop trying to “stay on plan” Instead, build a travel‑proof baseline.When you travel, your environment changes. Your schedule changes. Your stress changes. Your sleep changes. Your food options change.So if your nutrition strategy depends on ideal conditions, it won’t survive real life. The goal is to protect a few key inputs that keep your body stable: - Protein - Hydration + minerals - Blood sugar steadiness - Digestion support - Simple movement - A “reset” routine (not a guilt spiral) That’s it. My non-negotiables (the system) 1) Protein first. Always. Protein is the travel cheat code.It stabilizes blood sugar, reduces cravings, improves satiety, and makes it dramatically easier to say no to the snack trap. When travel food gets chaotic, protein is the anchor. My rule: Every time I eat, I start by identifying the protein. If I can’t find a protein, I don’t call it a meal—I call it a snack and keep looking for a real meal. Travel protein “yes list” (almost anywhere): - Burger patties (no bun) + side salad or veg - Grilled chicken, steak, salmon, shrimp - Eggs + extra egg whites (if needed) - Greek yogurt / cottage cheese (watch added sugar) - Deli meat roll-ups (quality varies, but it works) - Jerky/meat sticks (watch sugar) - Tuna/salmon packets - Protein shakes (use strategically, not as your whole diet)

MORNING — Simple/Beginner Routine (10–30 minutes, no perfection needed) Today I posted my own morning routine on Facebook - for those interested in a paired down beginner version to create consistency and build better habits, I’m posting one here! (my original facebook post is here: https://www.facebook.com/share/p/1MkfaGhPCc/?mibextid=wwXIfr) If you’re overwhelmed, start here. This is the “minimum effective dose” morning routine that builds energy + blood sugar stability. Step 1 (first 5 minutes): Hydrate - 16–24 oz water - Add a pinch of sea salt or electrolytes if you have them Step 2 (within 30–60 minutes): Protein-first Pick ONE: - 3 eggs + fruit (or sautéed veggies) - FAGE full fat (5%) plain Greek yogurt + berries (or Good Cultures full fat fermented cottage cheese) - 1 scoop of I Am Amino - Leftovers: meat + avocado - Goal: ~25–35g protein (start with 20g if that feels hard) Step 3 (10 minutes): Light movement Pick ONE: - 10–20 min easy walk - 5–10 min mobility + stretching - 10 minutes on LifePro Vibration Plate - 3 rounds: 10 squats + 10 wall pushups + 30 sec plank(Keep it easy. Consistency > intensity.) Step 4: Caffeine rules (optional) If you drink coffee: - Have it after water + some protein - Add electrolytes later in the morning if you tend to feel shaky/tired and to replace magnesium loss. Step 5: One anchor habit Choose ONE for the next 7 days: - Protein-first breakfast - 10-minute walk - No phone for the first 10 minutes - In bed 30 minutes earlier That’s it. Do this 5 days/week and you’ll feel a difference. If you want me to personalize this to your body + schedule, fill out the free assessment: https://adobe.ly/41cHOYw Comment back with your biggest struggle: 1. mornings are chaotic 2. not hungry early 3. cravings / coffee dependence 4. fatigue / brain fog…and I’ll tell you which tweak to start with.

Most of us aren’t making “food choices.”We’re living inside food stories—handed down by culture, marketing, school, and convenience. Here are five of the biggest ones… and the rewrite that sets you free. 1) The Story: “Breakfast is the most important meal of the day.” What it trained us to do: eat on the clock, not on cues—often starting the day with sugar + starch. Rewrite:“Metabolic flexibility is the goal—not mandatory morning carbs.”Some people do great with breakfast. Some do better delaying it. The win is choosing based on your body, not a slogan. Try this: - If you eat early: make it protein-first (eggs, meat, yogurt, collagen + protein, leftovers). - If you’re not hungry: don’t force it—start with water + minerals, then eat when hunger is real. 2) The Story: “Snacking keeps your blood sugar stable.” What it trained us to do: graze all day → constant insulin signaling → cravings never fully shut off. Rewrite:“Stable blood sugar comes from strong meals, not constant eating.”Many people stabilize when they shift from snacks to real meals. Try this: - Build 2–3 anchored meals (protein + fiber + fat). - If you “need” a snack: choose protein (jerky, eggs, Greek yogurt, cottage cheese, meat sticks). 3) The Story: “Low-fat = healthy (and saturated fat is the villain).” What it trained us to do: fear real food fats → replace them with ultra-processed “low-fat” products loaded with sugar, thickeners, and industrial oils. Rewrite:“Whole-food fats are functional. Ultra-processed swaps are the trap.”Your hormones, brain, and cell membranes need real building materials. Try this: - Choose: olive oil, avocado, butter/ghee, tallow, coconut (as tolerated). - Reduce: “low-fat” products that compensate with sugar + additives. 4) The Story: “Whole grains are a required health food.” What it trained us to do: treat grains as a foundation—even when they spike cravings, bloat the gut, or wreck energy. Rewrite:“Carb tolerance is individual. Essentials are protein + micronutrients.”Some thrive with certain carbs. Many don’t—especially with insulin resistance, PCOS, fatty liver, autoimmune issues, gut inflammation, or perimenopause.

Did humans suddenly require processed grain at 8:00 AM to survive?Or did we get handed a story—and build our daily life around it? The “Breakfast” story (and why it mattered): The idea that “breakfast is the most important meal of the day” didn’t come from ancient wisdom—it was heavily amplified by modern marketing. A widely cited example is a 1940s General Foods campaign used to sell cereal and promote a “good breakfast” as a performance requirement for work and school. To be clear: humans have always eaten in the morning sometimes.But the mandate—“eat immediately, eat carbs, eat packaged”—is modern. THEN (human default): For most of human history, food was: - Seasonal + local - Protein-forward (when available) with fibrous plants - Naturally time-restricted (periods of scarcity were normal) - Minimal ingredients (because “ingredients lists” didn’t exist) Your nervous system was designed for alertness when hungry (“hunter mode”).That’s not starvation—that’s adaptive biology. NOW (the modern food environment): Over the last ~150 years, the biggest shift isn’t that we eat more.It’s what we eat—and how engineered it has become. 1) Ultra-processed food became the default Today, over half of calories in the U.S. come from ultra-processed foods. And historically, processed/ultra-processed foods rose from under 5% to over 60% of the food supply across the last two centuries. Ultra-processed = food designed for shelf life + hyper-palatability, not human thriving. 2) The rise of “always eating” We went from “eat when you can” to structured grazing: - breakfast snack - lunch snack - dinner dessert Constant stimulation → constant insulin signaling → constant appetite noise (for many people). 3) The metabolic disease curve didn’t come out of nowhere Adult obesity prevalence is now around 40% in the U.S. That’s not a willpower failure. That’s an environment failure. And yes—many things contribute (stress, sleep, toxins, sedentary life, meds, etc.).But food is the daily signal that hits your hormones, gut, brain, mitochondria, and immune system.