Balancing Act: Integrating Holistic Health into the Modern Hustle for more fulfillment, more energy and a better life
Can we change our lives in one day?
We live in a nonstop hustle culture.
Always working
Never pausing
-A morning of stress
-Lunch at the desk
-Non-stop coffee refills.
Yet
Some people find a way to make it work.
- A walk before work
- A relaxing lunch outside the office
- Refreshing spring water every hour.
It's rare to encounter someone who has eloquently achieved this equilibrium.
Work AND Health.
A holistic wellness approach is essential for a fulfilling life.
Life: The Holistic Perspective
True wellness demands a comprehensive skill set and discipline in all life areas.
Each aspect is interdependent; neglecting one can impact the others.
A fitness influencer grappling with unresolved traumas is still in a state of imbalance.
A monk who does not move or eat healthily misses crucial foundations.
Similarly, good life circumstances cannot compensate for poor health.
Nurturing relationships, abiding by societal norms, maintaining friendships, practicing self-care, and spiritual growth are all vital.
Unfortunately, in this world, finding balance becomes challenging.
Work: A Holistic Challenge
The work environment, too, demands a holistic approach.
Value in the workplace extends beyond specific skills; it encompasses cultural fit, communication, adaptability, and networking.
Political savvy and a well-rounded resume are increasingly important.
Work is a necessity for sustaining life, yet it can be a source of sacrifice and discontent.
Particularly in demanding industries like banking and consulting, long hours lead to a diminished quality of life, leaving little time for personal pursuits or adequate rest.
We will now dive into two stories.
One case study delves into the daily routine of a Young American, encapsulating the challenges faced by many without the tools as well
The other is the same person integrating holistic health into their lives.
Here we go.
A Day in the Life of a Young American
Morning Routine
The alarm buzzes
A rush against time.
The day begins at 7:15 AM, following a night of poor sleep.
There's a sense of urgency as she tidies her room and gets dressed.
Her morning ritual is devoid of any form of self-care or mindfulness practices; there's no time for meditation, stretching, or a nutritious breakfast.
Instead, she opts for a quick, convenient option - a Clif bar, laden with soy, artificial flavors, and processed grains.
Such choices, while time-saving, neglect the nourishment her body requires to start the day energetically.
She quickly rushes out of the apartment and heads to work.
The Workday
By 8 AM, she's already immersed in work.
Her job, a blend of communication, coordination, and sedentary tasks, offers little in the way of physical movement or mental reprieve.
It requires constant vigilance on her phone, awaiting directives from her boss.
She has no opportunity for short meditative breaks or even a few minutes of sunlight.
Lunch
Lunch, around noon, is a brief escape.
Despite her health consciousness, her choices reflect common misconceptions.
She opts for a store-bought meal - typically combining mushrooms, nuts, and a creamy chile oil-based sauce.
While the ingredients might seem nutritious, the hurried, distracted manner in which she eats, often while scrolling through her phone, diminishes the meal's potential benefits.
Afternoon and Evening
The afternoon is a continuation of her morning routine, marked by waiting for emails and work orders, and occasional snacking on another Clif bar.
Despite completing her tasks efficiently, she can't leave before 5 PM due to the workplace culture that values time spent at the office over productivity.
Exhausted, she returns home, lacking the motivation to engage in any exercise or hobby.
Her evening revolves around social media, a passive activity that further depletes her.
Dinner is a quick affair, often consisting of refined carbohydrates like pasta with a sugary tomato sauce.
This choice, while convenient, lacks the balance of a nutritious meal.
Nighttime Challenges
Bedtime is the most challenging part of her day.
Prescribed stimulants for ADHD during her childhood have disrupted her natural sleep patterns.
To cope, she resorts to high-potency cannabis, which, while aiding in sleep onset, disrupts her REM and deep sleep drastically.
The night is restless, filled with nightmares and physical discomforts like teeth grinding and leg shaking.
Weekend
Weekends, devoid of the structure provided by her job, are often worse.
They are typically spent indulging in alcohol, down regulators like Xanax, and fast food, further exacerbating her physical and mental health issues.
This detailed account of her day highlights the multifaceted challenges she faces, encompassing poor nutrition, lack of physical activity, mental health issues, and disruptive sleep patterns.
In the subsequent sections, we will explore the underlying causes of these challenges and propose holistic solutions aimed at restoring balance and well-being in her life.
Analysis and Holistic Solutions
In the following sections, I will analyze the causes of her current state and propose holistic solutions addressing each life aspect.
The goal is to guide her towards reconnecting with nature, restoring her body, and rejuvenating her mind and spirit.
Comprehensive Daily Routine for Enhanced Well-being
Morning Routine (Starting Work at 8 AM)
6:30 AM: Wake up, take a moment for deep breaths, expressing gratitude for life.
6:35 AM: Make the bed, tidy the room, and spend time with the cat.
6:45 AM: Begin a self-care routine including oil pulling, washing the face, taking a cold shower, and applying gentle massage with lotion to the face and body.
7:00 AM: Engage in a gentle movement session, possibly a 10-minute yoga or tai chi practice. Do this outside with bare feet on earth with sunlight if you can.
7:10 AM: Meditate for 5 minutes, setting positive intentions throughout the day.
7:15 AM: Write in a journal for 5 minutes, covering gratitude, planning the day, etc.
7:20 AM: Pack food for the day and any other essentials for work.
7:25 AM: Drink 16-32 oz of spring water or reverse osmosis filtered water in a mason jar or glass bottle, adding a squeeze of lemon, a teaspoon or two of Celtic sea salt, or an LMNT packet.
7:30 AM: Head out for work, listening to an inspiring song or a self-development podcast.
Morning Work (8 AM - 12 PM)
8:00 AM: Upon arrival at the office, review the day's schedule. Allocate time for specific tasks such as planning, writing work orders, brainstorming, or focusing on tasks requiring concentrated effort. Follow a protocol of 30 minutes of deep work followed by a 5-minute break.
9:00 AM: Participate in a meeting, taking notes and brainstorming ideas.
10:00 AM: Focus on catching up with emails, writing down to-do lists, and necessary discussions.
10:30 AM: Take a quick 10-minute walk followed by hydration with 16-32 oz of spring water or reverse osmosis filtered water, with added lemon, Celtic sea salt, or an LMNT packet.
11:00 AM: After reviewing emails, engage in a quick teams call, then work on tasks discussed earlier, like small projects, contractor coordination, finishing presentations, etc.
Lunch (12 PM- 1 PM)
Opt for a homemade whole foods meal consisting of pastured meats like beef, elk, or lamb, a variety of fermented and raw vegetables like arugula and sauerkraut, and a side of coconut yogurt with fruit, honey, and sprouted granola.
Dress the salad with organic extra virgin olive oil, organic red wine vinegar, crushed pecans or walnuts, fermented carrots, beets, Yellowbird hot sauce, avocados, pepper, parsley, and a splash of lemon.
Consider taking desiccated organs, a magnesium supplement, and a researched probiotic to boost mineral and vitamin intake and provide essential nutrients.
Afternoon Work (1 PM - 5 PM)
Prioritize the most important tasks first, leaving less energy-intensive tasks like texting and emails for later.
Evening (5:30 PM- 10 PM)
5:30 PM: Arrive home and express gratitude for the day.
5:45 PM: Engage in a 20-30 minute workout at home or the gym, focusing on full-body, super slow rep routines (8 seconds down and 8 seconds up) with exercises like a dumbbell row, goblet squat, shoulder press to squat, farmer's carries, etc.
6:30 PM: Enjoy a second meal prepared the night before, focusing on replenishing with cellular carbohydrates (tubers, sweet potatoes, carrots, root vegetables), organic fruits, honey, and raw milk yogurt or coconut yogurt with a side of cream and colostrum.
8:00 PM: Relax and unwind, avoiding blue light exposure. Engage in leisure activities like watching a show with a red light filter, catching up with friends and family, or working on a Lego project.
9:00 PM: Before bed, consider taking organic full-spectrum CBD, a blend of L-theanine, GABA, and L-tryptophan, and 3-20 mg of melatonin if exposed to excessive blue light. Meditate, reflecting on gratitude, areas for improvement, and bodily relaxation.
10:00 PM: Relax in bed, read a book, before bed put on an eye mask, and put on a piece of gentle hypoallergenic mouth tape to prevent teeth grinding and mouth breathing.
I know this might feel like a complete turnaround.
It is.
And I realize it's not simple.
But trust me, beginning with just one small action can create a shift.
You'll soon notice an increase in your energy, overall well-being, and your capacity to positively influence the world around you.
Remember, it's the small steps that lead to big changes.
With Love,
Jack