SECTION 1: 6am - 1 pm
The Dream On Project!
SECTION 1
PURPOSE: Reset your ideal Circadian Rhythm and live at your best courtesy of uninterrupted nutritious sleep!
IMPORTANT: If you haven’t already, checking out, PART A - Your Circadian Rhythm, will help explain much of the following direction. Some directions may seem a little odd; please know there is a proven reason for all directions.
DIRECTIONS: Scroll through recommendations noting tips & choices for your 24 hour Dream On Project.
‘About’ 5.30 am - 6.30 am
⁍ The night before starting your 24-hour project: Set your alarm for your ‘normal’ waking time, pending exercise interests.
⁍ Wake up – most probably via your alarm.
⁍ While still in bed, immediately check your emails, news of the day, and of course overnight football scores.
⁍ Spend no longer than 3 minutes.
⁍ Know our goal today is to suitably tire both your brain & body, resulting in knock out nutritious rest tonight.
Get Up!
⁍ As you’re rolling out of bed; Strip the Sheets & Pillowcases, throwing them in the wash.
⁍ Ideally, place your pillows out in the sun. If not, air undercover.
⁍ Life permitting, I’d also love your mattress drawing some rays! Bed bugs hate light & heat. Tip: After a few hours of baking in the sun, consider throwing a sheet of black plastic over your bed heating the mattress surface to an extreme temperature killing bed bugs for good.
⁍ Treat yourself: Consider a new Neck Contour (memory foam) Pillow.
6 am - 8 am
Structured Exercise
Type: Anything rhythmic & continuous.
Time: 20-40 minutes.
Intensity: Do not exceed ‘your’ perceived 60% of maximal effort. So, it should feel ‘easy’.
Choices: While exercising outdoors is best (re sunlight), as nature intended, if indoors is more appropriate, go for it!
Again, anything offering continuous movement; Walk, Run, Ride, Swim, Stepper, Elliptical machine, Rower etc.
Key Exercise Points
⁍ Warming Up is vital – start super slowly and build up to your 60 % - no spikes, and certainly no rushed starts.
⁍ Strictly no harder training!
⁍ ATT; Athletes, your chance to thump it out will come later in the day – for a good circadian reason.
⁍ Avoid hill runs, punching, carrying logs or being locked in a confined dark room with people wearing lycra.
⁍ Rehydrate with a small pinch of Himalayan pink salt in a water bottle, during & after your session.
⦿ Oh, and as for pre-workout supplements like; Beta-Alanine, Creatine, Citruline Malate, L-Arginine, well, they’re all unnecessary and out!
A warm shower and get on with your day.
FYI Organic soap rocks.
Incidental Movement
⁍ In the event structured rhythmic exercise is not possible, amp up your output incidentally.
⁍ Take the stairs, park a distance from work, mail it yourself, get up and talk to the person on the other side of the office, etc
⁍ Remember, we’re after leaving your brain & body tired enough at days end it craves nutritious quality sleep.
Don’t forget your linen!
Ideally sundry. Alternatively, pop them in the dryer.
Breakfast
⁍ 1-2 Eggs, 1/3 Avo, 2 cubes Feta, Dash of Sea Salt, Drizzle of Olive Oil on Soy & Linseed toast (1-2) – ⁍ Gut Reboot ‘Green Eggs’ Breakfast choice.
⁍ Variations: Bacon, Leg Ham, Holumi, Green beans, Garlic.
⁍ No commercial sauces!
⁍ Check out; Key Principles for Gut Health & Fat burning.
Hot drink
⁍ Coffee; best taken in this order:
⁍ Black – as in brewed or shot, no sugar.
⁍ Classic Choices – as in Cap, Flat, or however fancy you get! I strongly recommend full cream milk!
⁍ Bullet Proof Coffee – not for the faint-hearted, but if you’d like to experience what all this whole Keto Diet thing is all about, give it a crack!
⁍ Black Tea, Green Tea, Herbal Tea!
⁍ Hot water/ Fresh Lemon.
Avoid ‘Energy Drinks’, forever! Drinking energy drinks contribute to the reason you’re on this website in the first place! While health-conscious media points to excessive caffeine & sugar as reasons driving poor public health, I believe, it’s the synthetic additions & preservatives that challenge our good health most!
500mg Magnesium Chelate: 1 tablet.
While I usually drive optimum magnesium balance from real foods, like; Green leafy veg, figs, banana’s & seeds, in this reprogramming program, a consolidated hit may offer up an improved sleep.
8.30 - 9.30 am
⁍ Hopefully, if you’ve followed the program to a tee, you’ve likely reset your (digestive) movements!
⁍ If you’re still struggling, try, along with your black coffee & magnesium, consuming two tablets of Triphala (Herbs). This should do the trick.
7 am -12.30 – Work & work hard!
⁍ If you’re on the tools, go hard, employing safety of course,
⁍ If you’re a desk jockey, set the alarm reminding you to stand up every 30 minutes – kick your legs out, arch your back, sit down and continue hammering away!
⁍ Perhaps consider giving the ‘Stand Up Desk’ thing a crack! I’d start with standing for 30 minutes/ Sitting for 30 minutes max stints.
⁍ While not possible for many, consider the circadian value just 2 minutes barefoot time, even while sitting. Allowing your feet to feel the surface does wonders for your posture, coordination & balance.
⁍ Ideally, leaving your desk, taking the stairs, leaving the building, staring into the sun for 5-10 seconds, without your sunglasses, and then returning to your desk, via the stairs, would be circadian heaven.
⁍ The more vitamin D early in the day, the more significant the drop towards sleepy melatonin later in your day. 
Desk jocks; should you be locked into your work requiring little communication, throw on some headphones (Noise cancelling headphones are the bomb), and dial into one of these youtube links;
🗸 Ultimate concentration, binaural white noise focus beat
🗸 Driving definitive alpha brain wave overdrive!
I’ve had more than 1000 clients claiming higher concentration when listening, or more so, hearing this sound!
10.30 am – 11.30 pm
ATTENTION: This is the last choice and the last chance for another black one. Once 11.30 clicks over, you’re done, you’ve missed your window!
While I believe in the health value of coffee and caffeine, I also believe when consumed excessively, it can influence circadian rhythm negatively, particularly when consumed after lunchtime.
Lunch 12.30 – 2 pm
⁍ Protein choices: Red or Pink Salmon, Pre-cooked & contained chicken breast, Eggs, Tofu.
⁍ Avoid red meat, today!
⁍ Fat choices: Nuts (Macadamia, Cashews, Almonds, Walnuts, Pecans), Seeds (Sunflower, Sesame, Pepita’s, Avocado.
⁍ Any leafy greens on the planet, and lots of it.
⁍ In fact, other than root veg & fruit (for now), anything out of the garden is good to go!
⁍ Throw choices on a wrap, or bowl, adding a little balsamic vinegar! And rip in!
⁍ Volume to hunger!
⁍ Drink a glass of water with lunch + a pinch of salt!
More Lunch Choices – 10 Day Gut Reboot.
NOTE: For those in colder conditions avoid throwing on three layers of clothes and parking yourself on top of the heater.
Instead, sure, remain comfortable; however, let your own metabolism rev up your optimum thermoregulation.
11 am – 2 pm
