Maximise Your Results: Daily Practices and Advanced Extras

Taking steps to support your body daily can profoundly amplify your progress. These practices are simple, actionable, and designed to optimise your physical and mental well-being while enhancing the outcomes of your plan. Each one is rooted in science and Ayurvedic wisdom to help you feel better from the inside out.

Daily Practices for Optimal Health

1. Morning Hydration Ritual

What to Do: Start your day with a large glass of water. Why It Matters: This practice kickstarts digestion, rehydrates the body after sleep, and helps flush out toxins.  Through out this 10 day plan you want to be drinking high quantities of water, enough to have clear pee, Its ok to be going to the toilet a number of times in the day. 

2. Ten-Minute Meditation

What to Do: Find a quiet spot, set a timer for 10 minutes, and practice slow breathing: inhale for 4 counts, exhale for 4 counts, and hold for 1 count. Why It Matters: Meditation calms the nervous system, activates the vagus nerve, and shifts the body from fight-or-flight mode to rest-and-digest. This reduces stress and improves focus.

3. Daily Movement

What to Do: Aim for 30 minutes of low-impact movement, such as walking, yoga, or stretching. Why It Matters: Regular movement improves circulation, supports lymphatic drainage, and reduces inflammation. It also enhances mood and energy levels.

4. Gratitude Practice

What to Do: Each day, write down three things you’re grateful for or reflect on them during your morning routine. Why It Matters: Practicing gratitude shifts focus from stress to positivity, reducing cortisol levels and improving overall mental health.

5. Evening Wind-Down Routine

What to Do: Turn off screens an hour before bed and practice calming activities like reading, stretching, or a warm bath. Why It Matters: A consistent routine helps regulate sleep patterns and prepares the mind and body for deep, restorative rest.

Advanced Extras to Supercharge Your Progress

1. Sauna or Steam Therapy

What to Do: Spend 15-20 minutes in a sauna or steam room, 2-3 times per week. Why It Matters: Heat therapy promotes detoxification through sweating, improves circulation, and reduces muscle tension. It’s also a powerful tool for reducing inflammation.

2. Cold Therapy (Cryotherapy or Cold Showers)

What to Do: End your shower with 30-60 seconds of cold water or, if available, visit a cryotherapy center. Why It Matters: Cold exposure stimulates the vagus nerve, improves circulation, reduces inflammation, and boosts mood by releasing endorphins.

3. Red Light and Infrared Therapy

What to Do: Use a red or infrared light device for 10-15 minutes a day, focusing on areas of discomfort or inflammation. Why It Matters: Red light therapy promotes cellular repair, reduces inflammation, and improves skin health, making it a great complement to your plan.

4. Earthing or Grounding

What to Do: Spend 20 minutes barefoot on grass, sand, or soil each day. Why It Matters: Grounding reduces inflammation, balances cortisol levels, and improves sleep by reconnecting the body to the Earth’s natural energy.

5. Yoga and Stretching

What to Do: Practice 10-15 minutes of yoga or stretching daily. Why It Matters: Stretching improves flexibility, reduces muscle tension, and calms the mind, while yoga combines movement and mindfulness for overall balance.

6. Tongue Scraping

What to Do: Use a tongue scraper each morning before brushing your teeth. Why It Matters: This Ayurvedic practice removes toxins and bacteria from the tongue, improves digestion, and enhances the taste of food.

7. Dry Brushing

What to Do: Before showering, gently brush your skin with a dry brush in upward strokes toward your heart. Why It Matters: Dry brushing stimulates lymphatic drainage, exfoliates the skin, and improves circulation.

How These Practices Support Your Journey

• Reduces Toxins: Practices like sauna therapy, hydration, and tongue scraping help flush toxins from the body, creating a cleaner internal environment.
• Supports Mental Clarity: Meditation, gratitude, and grounding shift the body into a parasympathetic state, reducing stress and improving focus.
• Boosts Energy: Movement, cold therapy, and light therapy improve circulation and mitochondrial function, leaving you feeling energized.
• Enhances Beauty from Within: Dry brushing and red light therapy improve skin health and promote a youthful glow.
• Promotes Long-Term Health: Consistency with these practices strengthens your immune system, balances hormones, and fosters resilience.

Your Next Step

Now that you know the practices that can enhance your results, choose one or two to start with today. Small, consistent actions create big changes over time. Together with your plan, these extras will help you feel vibrant, clear-headed, and in control of your health.