Wellness 101
Health isn't about expensive supplements or strict detoxes. It's about mastering the fundamentals. We've simplified holistic health into four core pillars.
The Foundation: Sleep
If you only change one thing, make it your sleep. It is the biological window for brain detoxification, muscle repair, and hormonal balance. Without 7-9 hours of quality rest, no amount of kale can save you.
- 1Stick to a consistent wake-up time, even on weekends.
- 2View morning sunlight within 30 minutes of waking.
- 3Stop caffeine intake 10 hours before bed.
Fuel: Nutritional Density
Modern diets are often calorie-rich but nutrient-poor. We advocate for a "plant-forward" approach: filling half your plate with vegetables, prioritizing protein, and minimizing processed sugars.
The "Genki" Plate Method
50% Veggies & Greens • 25% High-Quality Protein • 25% Complex Carbs or Healthy Fats.
Clarify: Mindfulness
Emotional health is physical health. Chronic stress creates inflammation that affects everything from your gut to your skin. Mindfulness isn't just sitting in silence; it's training your brain to be present.
Start small: 3 minutes of conscious breathing can lower cortisol levels immediately.
Start Meditating TodayThe Ideal "Genki" Day
Wake & Light
View sunlight within 30 min. Hydrate with water + lemon.
Nourish
High-protein breakfast to stabilize blood sugar.
Move
20-min walk after lunch to aid digestion.
Wind Down
No screens. Read fiction or journal.
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