VITAL8 Guiding Principles

  1. Simplify Everything (Less & Essential)

2. Make a Plan for what you want.

3. Do what works and get rid of what doesn’t.

4. Expect setbacks.

5. Trust your Intuition.

Basic Nutrition

  • Drink 60-80 oz. of filtered water

  • Eat clean high-quality, animal protein and plant-forward protein as the centerpiece of nutrition-packed meals

  • Control Portions - what should I eat and how much?

  • Plan out and meal prep what you will eat for the day/week

  • Consider special social events, eating out plans, late dinners etc.

  • Add electrolytes and supplements as needed

  • Eliminate Toxins and Troublemakers (Use food-combining rules)

  • Finish eating/drinking 2 hours before bed 

  • Use mini-breaks and 3 deep breaths to help with digestive stress through-out the day. 

  • Plan what you can and do your best with the rest

Vital8 NUTRITION
Easy At-a-Glance Food Charts

Self-Care/Stress Management

  • Learn how to Breathe

  • Plan out daily quiet time to think, contemplate, meditate and pray

  • Use mini-breaks and 3 deep breaths to off-load stress through-out the day. 

  • Take NASA nap (26 minutes) to recharge

  • Make sleep a priority

  • Clear out stressful people and situations as much as you can

  • Use the 24 hour rule before you say “Yes” 

  • Start a self-care calendar and embrace your power to control your actions and manifest what you want

Manage Daily/situational stress

Exercise

Customize your exercise plan