The Wellness Week Protocol is a structured, evidence-based program designed to enhance your physical and mental well-being through a series of daily activities during the first week of each month.
When you sign up for the Challenge, I'll send you detailed, easy-to-understand information about each protocol, along with additional resources to support their journey.
Daily Activities:
🍎 Fruit til noon
How/What: Start your day by consuming only fruit until lunchtime.
Why: Fruits are packed with essential vitamins, minerals, and fiber, which can help detoxify the body, provide a natural energy boost, and support digestive health.
❄️ 5-minute cold shower
How/What: Take a cold shower for five minutes each day.
Why: Cold exposure activates the body’s stress response in a controlled way, improving circulation, reducing inflammation, and boosting mental clarity through increased norepinephrine levels.
🧘♂️ 10-minute meditation
How/What: Dedicate 10 minutes each day to mindful meditation.
Why: Meditation enhances mental clarity, reduces stress, and improves emotional regulation by promoting changes in the brain’s structure, particularly in areas linked to attention and emotional regulation.
🚫☕No caffeine
How/What: Avoid consuming any caffeinated products throughout the day.
Why: Reducing caffeine helps regulate sleep patterns, reduces anxiety, and supports natural energy cycles, allowing the body to function optimally without reliance on stimulants.
🚫🍷 No alcohol
How/What: Abstain from alcohol for the duration of Wellness Week.
Why: Avoiding alcohol improves liver function, supports better sleep, and enhances cognitive function by reducing the toxic load on your body.
📵 Only essential phone use (limited/no scrolling)
How/What: Limit your phone use to essential tasks only; avoid social media and unnecessary scrolling.
Why: Reducing screen time lowers stress levels, improves focus, and helps you stay present, enhancing overall mental well-being by minimizing distractions.
🏃♂️ Exercise (run/walk/stretch/gym/etc.)
How/What: Engage in at least 30 minutes of physical activity daily.
Why: Regular exercise boosts endorphins, improves cardiovascular health, and supports mental well-being by reducing symptoms of anxiety and depression through the release of brain-derived neurotrophic factor (BDNF).
This protocol is designed to be simple yet transformative, providing you with the tools and knowledge to improve your well-being effectively.
Disclaimer: I’m not a doctor or a nutritionist. You should consult your physician or other medical service provider prior to participating in The Wellness Week Challenge, and do not participate if they advise against it.