Table of Contents
Introduction 1
How to Use This Book 10
Relax 13
1 Me-Time Every Day 17
2 The Screen-Free Sabbath 30
3 Keep a Gratitude Journal 39
4 Practice Stillness Daily 42
5 Reclaim Your Dining Table 52
Eat 57
1 De-normalize Sugar 64
2 A New Definition of "Five a Day" 75
3 Introduce Daily Micro-fasts 90
4 Drink More Water 98
5 Unprocess Your Diet 104
Move 123
1 Walk More 130
2 Become Stronger 134
3 Begin Regular High-Intensity Interval Training 142
4 Movement Snacking 148
5 Wake Up Your Sleepy Glutes 152
Sleep 169
1 Create an Environment of Absolute Darkness 180
2 Embrace Morning Light 188
3 Create a Bedtime Routine 194
4 Manage Your Commotion 199
5 Enjoy Your Caffeine Before Noon 205
Finding Your Balance 211
Sources and Further Reading 213
Acknowledgments 221
Index 225
For Your Notes 228