0PTIONAL BIOHACKS: 

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1 Cold Showers: These are optional so proceed carefully if you are going to include them.
Cold showers make us resilient and stronger. They are a very impressive tactic to activate mitochondrial biogenesis. They improve the immune system, relax your body and mind, stimulate weight loss, increase alertness throughout the day, ease stress, lower insulin levels, activate brown fat mitochondrial production which generates heat keeping your body warm and making fat burning more easily. Cold showers improve muscle relaxation and recovery, refine hair and skin, relieve depression, promote good blood circulation, and much more! After you finish taking your normal shower, start by moving the handle little by little to the cold until you reach the coldest. Stay in for as long as you like. The first 3 days are tricky and hard. Thereafter it starts getting easier. Your body will begin to ask for them...Do it as often as you can, the more the better. You are a trooper. You can do it! Don’t underestimate the amazing healing powers of cold showers! 

 

2 Movement: Sitting down is the new smoking! Sitting down for long periods of time shuts down many essential processes in our body. One example is mitochondrial biogenesis which is the process by which our body produces more mitochondria and therefore more energy. This is just one of the reasons why sitting down for too long is directly linked to metabolic problems like weakened muscles, brain dysfunction, posture problems, anxiety and depression, poor blood circulation, heart disease, accumulation of heavy metals and toxins, chronic body pains and so on. What we need is an ongoing movement. Going to the gym 3–4 times per week 

will not reverse the metabolic damage produced by an otherwise sedentary life. During the
12 day program, interrupt your sitting and add movement every 20 minutes. It is important to understand that our metabolism will slow down considerably as soon as we sit down, and it will switch from a calorie-burning mode into a fat making machine. On the other hand, moving reverses that process. Moving is life. Moving is healthy. 

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3 Tiny Habits: Tiny habits truly are the building blocks of our present condition. They make us who we are. Tiny habits are the difference between healthy and unhealthy. Work on steadily exchanging each tiny unhealthy habit with one that makes you better. Create a schedule of healthy habits and try to establish a healthier norm. Remember, it takes time for new habits to stick. Be patient with yourself and you will get there. 

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HERE ARE SOME HEALTHY HABITS TO CHOOSE FROM: They are optional but effective.
• As soon as you wake up and before getting out of bed, take a short moment and think about the 

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3 things you love and are grateful for. 

• After getting up, listen to your favorite music and stretch in the morning for 5–10 minutes.

• During your day, if you are sitting, add the habit of getting up every 25 minutes to walk around,
  jump in place, or just move. Remember sitting down is the new smoking.

• Go for a long walk every evening after dinner. (Limits post-dinner TV binging)

• When it’s time to eat, the most inportant habit is the habit of eating slowly! Slow eating is key to
  fix our metabolic inflexibity.

• Consider making breakfast or lunch your main meal of the day instead of dinner.

• Try to have your last meal and snacks no later than 6 pm. For those who work the 3rd shift or
  cannot accommodate this schedule, consume your foods within a 9-hour window. You choose
  the hours.

• Remember your day begins the night before with a restful night of sleep. Stretch for 10 minutes
  before bed and do the relaxing/breathing exercise.

• Keep 16 hours overnight fasting window.

The above is an overall view of a 12 day detox. I know you guys will have questions. Remember that nothing is set in stone and small changes according to each person’s needs In the 12 day detox program are expected. We build this together as we move forward. 

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OPTIONAL RECIPE 

Autumn Vegetable Stew 

This recipe is optional, it takes time to make but metabolically pretty awesome!
It is full of antioxidants. It has 18 ingredients that will further boost your health defenses, nurture your microbiome, nurture your mitochondria and give you a perfect micronutrients balance.
It’s amazing! 

Servings: 4–5 Cooking time: 45 min Prep time: 30 min 

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INGREDIENTS:
3 tablespoons of extra virgin olive oil
1 medium onion chopped
2 celery stalks chopped
2 carrots with green leafy tops, cropped
Himalayan salt to taste
3 cloves garlic, chopped
1⁄2 teaspoon crushed red pepper flakes (optional) 2–3 sprigs fresh oregano, thyme or both
4 fresh plum tomatoes, peeled, chopped
1 medium zucchini, chopped
2 medium purple potatoes, chopped
1 small sweet potato, chopped
1⁄4 cup vegetable stock
1 dry or 3 fresh bay leaves
2 cups kale ,chopped
1 1⁄2 cups cooked cannellini (or other) beans, drained 12 leaves or fresh basil or mint (or both), chopped 

 

DIRECTIONS:
Heat the olive oil in a large pot over medium high heat. Add the onion, celery, and carrots. Sprinkle with salt. Add the red pepper flakes, garlic and oregano, chopped tomatoes, and simmer for about 10 minutes. Add the zucchini, purple potatoes, sweet potatoes, and stock. Bring to a boil. Add the bay leaf and reduce heat and simmer for about 25 minutes. Add the kale, carrot tops and beans. Cook for an additional 10 minutes. Remove from heat and add mint and stir. Serve in a bowl with a drizzle of extra virgin olive oil. Use any combination of herbs you like. 

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Your Coach Humberto

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