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The 4 pillars of health

There are 4 main pillars of health: Water, sleep, nutrition, exercise. Supporting and strengthening these 4 pillars will set you up for success in your physical and mental health. 

[PS. These are also your weight management tips!]


  • Make sure that your water is ionized for proper cellular absorption

  • Drink 2-4 liters of water per day (1L / 50 lbs you weight)

Body Water Composition.png


Did you know that melatonin is mostly secreted when . . .

  • It is dark (pitch black)

  • The serotonin in your gut is balanced


Fun Facts:

EMF from your phone/computer is the same amount of radiation as standing in front of a microwave all day

Bad gut bugs are nocturnal and want to keep you awake. They are also affected by the full moon!

Sleep Hygiene – Tips & Tricks

  • Blackout curtains

  • No blue light 1 hour before bed (your phone has settings)

  • Avoid sugar and carbs after dinner

  • Avoid eating too close to bed and overeating before bed

  • Keep your room cool

  • Get an eye sleep mask to help with melatonin production

  • Keep your phone 1 meter away from your body as you sleep to avoid EMF radiation

  • Limit caffeine

  • Avoid taking supplemental melatonin


Follow the Vitality Diet to manage weight and keep your body functioning at its finest long-term

  • Prioritize Protein & Portion Control

  • Minimize carbs, fats, processed sugar, & fast food

  • Eliminate alcohol & carbonated beverages

  • Drink a maximum of 1 cup of coffee per day

  • Avoid unnecessary medication, smoking, & vaping


As we age we lose muscle mass and need to strengthen bone density


That’s why it is important to combine cardio, strength training, and stretching into your exercise routine


EX: Walking, swimming, running, biking, yoga, stretching, dancing, walking the dog, washing your floors – 30 minutes of movement a day.

stress, energy, & brain fog

Cortisol is the primary stress hormone. It increases sugars (glucose) in the bloodstream, enhances your brain’s use of glucose, and increases the availability of substances that repair tissues.

Cortisol curbs functions that would be nonessential or harmful in flight-or-flight situations.

  • Cortisol is the highest when you first wake up and decreases throughout the day.

  • Cortisol dysregulation plays a huge role in weight gain & chronic fatigue, amplifying other hormone imbalances

Stress lady.png

Stress causses changes to neurotransmitter production, affecting emotions

Stressors don’t have to be big things to have big impacts on your body

  • Work

  • Driving your car

  • Coffee

  • Misbehaving kids

  • Over Exercise

  • Under Exercise

  • Lack of sleep

  • A bad phone call

  • Alcohol, smoking

  • Dehydration

  • Poor Diet

We are meant to have a maximum of an hour of stress each day – but for most of us, that is not the reality or even possible.


  • Ashwagandha (Stress)

  • Solstic Energy (B-Vitamins, Ginseng)

  •  HTP Power (Serotonin, the happy hormone – mood, motivation, sleep)

  • Focus ATN (Combat brain fog – Melissa, Gingko Bilboa, Slipper Elm L-Glutamine)

  • Cordyceps (Energy, performance, stamina)

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