six pillars resource section s l e e p P R O B L E M : C A N ' T F A L L A S L E E P Create a bedtime routine and stick to it. Couple suggestions : meditation , journaling , breathwork , light stretching , shower , bath .. Stay away from your electronic devices for at least 30min before bed ( aim for 1 - 2hrs ) install incandescent / red lights at your place , wear blue light blocking glasses , use blue light blocking software ( Iris , Flux ). Avoid working out/eating within 3hrs of your ideal bedtime your body focuses on cooling itself down / digesting instead of producing sleep hormones P R O B L E M : C A N ' T stay A S L E E P Supplement Varies from person to person , contact me for my personal protocol Avoid alcohol within 2 hours of bedtime Use breathwork to put you back to sleep (box breathing) P R O B L E M : L O W Q U A L I T Y S L E E P / W A K I N G U P T I R E D Track your sleep, examine patterns ( Oura ring , sleep apps ) Make sure you're getting enough sleep Wake up at the same time every day solutions: solutions: solutions: ( however , there ' s such thing as getting too much sleep , too ) Keep your room temperature low (60-68°F) p r o b l e m s & s o l u t i o n s S L E E P s l e e p G E N E R A L T I P S F O R B E T T E R S L E E P “Your sleep starts the moment you wake up" Avoid caffeine in the afternoon Avoid working out/eating within 3hrs of your ideal bedtime Wake up at the same time every day Have a routine to wind down S L E E P S L E E P T R A C K I N G W I T H O U R A R I N G h t t p s : / / o u r a r i n g . c o m C O O L I N G M A T T R E S S h t t p s : / / w w w . c h i l i s l e e p . c o m N A P P I N G D E V I C E h t t p s : / / n u c a l m . c o m S L E E P H E A D P H O N E S h t t p s : / / w w w . s l e e p p h o n e s . c o m S U P P L E M E N T S h t t p s : / / i h e r b . c o / v x 4 L C a u s l e e p s l e e p g a d g e t s E n v i r o n m e n t p l a n t s ENVIRONMENT E n v i r o n m e n t I n g r e d i e n t s S c a n n e r A p p I O S h t t p s : / / a p p s . a p p l e . c o m / u s / a p p / i n g r e d i e n t s - s c a n n e r / i d 1 4 5 0 7 1 3 1 4 7 A N D R O I D h t t p s : / / p l a y . g o o g l e . c o m / s t o r e / a p p s / d e t a i l s ? i d = c o m . m a x s o f t . I n g r e d i e n t s S c a n n e r ENVIRONMENT N o n - T o x i c Personal Care & Household P r o d u c t s G u i d e Choosing the right products to use on our bodies and in our homes is a very crucial aspect to good health It is important to remember that our skin is our largest organ and anything we put on our skin will be absorbed into our bodies transdermally That means that any chemicals or harmful compounds in your soap , body wash , makeup , shampoo , face wash , lotion , etc will all be absorbed into your body and can cause damage Many commonly found ingredients in conventional personal care products are known to be carcinogenic ( cancer causing ) and endocrine disruptors ( harmful to your endocrine system which regulates your hormonal balance ). Through years of testing various non - toxic personal care and cleaning products I have found what I believe to be the most effective products for the best price This guide is intended to help you choose the safest products for yourself and your home while saving you time and money My hope is that you will use the information in this guide to make your home and body healthier and less toxic ! ** All mentioned products ( with a few exceptions ) can be found and easily added to your amazon cart by going to this link : www amazon com / shop / ryanckennedy E n v i r o n m e n t P e r s o n a l C a r e P r o d u c t s ENVIRONMENT This multi - purpose soap has become more and more popular and you can now find it in many health food stores ( although it is cheaper to buy online ). I find it to be great to use as a body wash , face wash , hand soap , and even dish - washing soap , although there are 10 potential uses listed on the bottle It ’ s a non - harmful , castile oil soap that comes in many scents and works wonderfully DR BRONNER'S SOAP *Pro Tip: a small amount goes a long way so it’s a good idea to dilute it depending on what you are using it for. OMEGA NUTRITION FACE & BODY LIQUID SOAP -- Another great option for soap. SOAP P e r s o n a l C a r e P r o d u c t s E n v i r o n m e n t ENVIRONMENT E n v i r o n m e n t This is one of my favorite chapsticks They have various options , but I like the coconut vanilla myself SINGING DOG LIP BALM LIP BALM DR BRONNERS LIP BALM Dr Bronner ' s also carries various other products all of which are safe to use such as shaving soaps , lotions , hair care , etc TOOTHPASTE Dr Bronner’s is an excellent choice of good quality toothpaste that works well & doesn ’ t contain fluoride or any other harmful substances P e r s o n a l C a r e P r o d u c t s ENVIRONMENT E n v i r o n m e n t P e r s o n a l C a r e P r o d u c t s DEODORANT Our underarms are one of the three main areas of concentrated sweat glands in the body and by clogging up the sweat glands with antiperspirant chemical substances , you are preventing your body from sweating which is a key component of detoxification and essential bodily processes Additionally , antiperspirant deodorants are also loaded with toxic chemicals that get absorbed into your body through your skin Deodorant along with laundry detergent are tricky since many of the non - toxic options on the market simply don ’ t work very well I have found this deodorant to be more effective than other natural alternatives HERBAL MAGIC PRIMAL PIT PASTE Another great deodorant option is called Primal Pit Paste This is a better alternative for individuals who sweat more and need a more effective option than the one listed above ENVIRONMENT E n v i r o n m e n t P e r s o n a l C a r e P r o d u c t s ALAFFIA This is a great non - toxic option for shampoo ! Be cautious about shampooing your hair excessively as it does remove natural oils which are beneficial to hair health I personally wash my hair daily , but only shampoo it 1 - 2x / week and find that ’ s a good balance Everyday Shea Shampoo - Awesome non - toxic option that ’ s great for dry hair SHAMPOO Carina Organics ENVIRONMENT E n v i r o n m e n t P e r s o n a l C a r e P r o d u c t s ALL TERRAIN SUNSCREEN BADGER SUNSCREEN For faces and prolonged exposure , I like to use zinc based products ( particularly when I ’ m surfing ). SUN SCREEN Most conventional sunscreen products are loaded with toxic chemicals Even the non - toxic options listed below should only be used when absolutely necessary since all sunscreen blocks many of the beneficial effects we get from sensible sun exposure The ideal strategy is to expose as much of your skin as possible for as long as your skin can tolerate without getting burned , then find shade or cover up with long sleeves / wide brimmed hat For some folks that ' s 30 - 40 minutes , others only 5 minutes It varies greatly based on the time of year , region , and your unique body type ENVIRONMENT E n v i r o n m e n t P e r s o n a l C a r e P r o d u c t s HOUSEHOLD CLEANERS Cleaner, Insect killer, and more! I absolutely love this stuff ! It ’ s made from natural enzymes and has SO many applications Comes in a concentrate and I have used this to clean my home , kill mold , kill ants and other insects , and I use it as shampoo for my dog since it kills fleas and leaves her fur amazingly soft and clean Tweetmint I also will use cleaning grade vinegar regularly in my home since it ’ s non - toxic and great for killing mold , so I will use it to clean my shower / tub , window sills ENVIRONMENT E n v i r o n m e n t GLASS CLEANER GREEN SHIELD ORGANIC STAINLESS STEEL CLEANER HOWARD PRODUCTS If you have stainless steel appliances you know how easily noticeable fingerprints go on and how bad they can look This non toxic stainless steel cleaner works great and has a pleasant scent from the essential oils in it This is the product I use in my home for cleaning all glass such as windows and glass doors Get that windex out of your home and away from your environment! P e r s o n a l C a r e P r o d u c t s ENVIRONMENT E n v i r o n m e n t P e r s o n a l C a r e P r o d u c t s Made from soap nuts ( which aren ’ t actually nuts so they ’ re fine for people with nut sensitivities / allergies ). It ’ s a non - toxic option that actually works ! LAUNDRY DETERGENT One of the more affordable , effective detergents I have found that is far less toxic than the conventional options is Seventh Generation Free & Clear This is coming from someone who partakes in vigorous physical activity and goes in saunas and hot yoga on a regular basis So , in other words , I sweat A LOT ! If these products clean my clothes , you should have no problem ! Soap Nuts laundry Liquid - Naturoli Seventh Generation Free & Clear ENVIRONMENT E n v i r o n m e n t P e r s o n a l C a r e P r o d u c t s Fresh Wave Air Freshener I will typically just diffuse Amrita Organic essential oils when wanting a certain scent in my home that also provides aromatherapy benefits I hope less and less people are using conventional air fresheners like febreeze in their homes I like to refer to glade plug - ins as automatic poison dispensers since that ’ s what they do - Disperse toxic chemicals into your environment constantly Air Scense Natural Air Freshener -- Another good option I like ENVIRONMENT E n v i r o n m e n t r e s o u r c e s “Return to Beautiful skin” by Myra Michelle Eby “Hair and Skin Care” by Aubrey Hampton “Toxic Beauty” by Samuel Epstein MD “Our Toxic World – A Wake up Call” by Doris Rapp , MD “The Toxin Solution” by Dr Joseph Pizzorno , ND Here are some great resources to check out to learn more about non - toxic personal care and household products : ENVIRONMENT N u t r i t i o n G r o c e r y S h o p p i n g L i s t A s p a r a g u s A r u g u l a B o k c h o y B r o c c o l i B r u s s e l s p r o u t s B u t t e r n u t s q u a s h C a b b a g e C a r r o t s C a u l i f l o w e r C e l e r y C h a r d C u c u m b e r K a l e K i m c h i M u s h r o o m s M u s t a r d G r e e n s O l i v e s O n i o n s P a r s n i p s P e p p e r s P i c k l e s R a d i s h S a u e r k r a u t S e a w e e d S p i n a c h S p r o u t s S t r i n g b e a n s S w e e t p o t a t o T o m a t o e s T u r n i p s W a t e r c r e s s Z u c c h i n i v e g e t a b l e s A l m o n d s ( a c t i v a t e d ) B r a z i l n u t s C a s h e w s C h i a s e e d s H a z e l n u t s M a c a d a m i a s P e a n u t b u t t e r ( o r g a n i c , n o n - s w e e t e n e d , n o f l a v o r i n g s ) P e c a n s P i l i N u t s P i s t a c h i o s P u m p k i n s e e d s W a l n u t s N u t s / N u t B u t t e r s / S e e d s M e a t ( w i l d , g r a s s - f e d , g r a s s f i n i s h e d ) B o n e b r o t h B e e f L a m b P o r k V e n i s o n U n s m o k e d b a c o n A n c h o v i e s B a s s ( f r e s h w a t e r ) C l a m s C r a b F l o u n d e r H a d d o c k H e r r i n g L o b s t e r M a c k e r e l M a h i - M a h i M o n k f i s h P e r c h ( f r e s h w a t e r ) S a l m o n ( w i l d c a u g h t ) S a r d i n e s S c a l l o p s S h e e p s h e a d S h r i m p S q u i d T i l a p i a T u n a ( s m a l l f i s h ) W h i t i n g F i s h / S e a f o o d E g g s ( p a s t u r e r a i s e d ) D u c k C h i c k e n G o o s e NUTRITION N u t r i t i o n G r o c e r y S h o p p i n g L i s t C h i c k e n D u c k T u r k e y A l m o n d m i l k C o c o n u t m i l k H e r b a l t e a s K e f i r K o m b u c h a ( a i m f o r l o w s u g a r o p t i o n s ) M a c a d a m i a n u t m i l k S p r i n g w a t e r A p p l e C i d e r V i n e g a r B a b a G a n o u s h B a l s a m i c V i n e g a r B a s i l B l a c k P e p p e r C a y e n n e P e p p e r C h i l i P e p p e r C i l a n t r o C i n n a m o n C l o v e s C o c o a C o c o n u t A m i n o s C c o n u t V i n e g a r C o r i a n d e r S e e d s C u m i n D i l l E x t r a c t s ( V a n i l l a / A l m o n d ) F e n n e l G a r l i c G i n g e r G u a c a m o l e H u m m u s M a y o ( a v o c a d o / o l i v e o i l b a s e d ) M i n t M u s t a r d ( S t o n e G r o u n d ) M u s t a r d S e e d s N u t m e g O r e g a n o P a p r i k a P a r s l e y P e p p e r m i n t P r i m a l K i t c h e n s a l a d d r e s s i n g s R o s e m a r y S a g e S a l s a S e a s a l t T a m a r i T a r r a g o n T h y m e T u r m e r i c E g g s ( p a s t u r e r a i s e d ) A p p l e s A v o c a d o s B l a c k b e r r i e s B l u e b e r r i e s C r a n b e r r i e s G r a p e f r u i t L e m o n L i m e R a s p b e r r i e s S t r a w b e r r i e s F r u i t s ( o r g a n i c ) H a r d k o m b u c h a ( l o w s u g a r ) L o w s u g a r o r g a n i c w i n e s V o d k a , g i n a l c o h o l b e v e r a g e s E x t r a v i r g i n o l i v e o i l E x t r a v i r g i n C o c o n u t o i l A v o c a d o o i l M a c a d a m i a o i l P a l m f r u i t o i l C o o k i n g F a t s B e e f t a l l o w G r a s s - f e d b u t t e r G r a s s - f e d g h e e P a s t u r e d L a r d O i l s / F a t s O r g a n m e a t s (pasture raised/grass-fed) L i v e r H e a r t s K i d n e y s B r a i n Sweeteners/Spices /Condiments NUTRITION 0 1 N u t r i t i o n Weekly Food Consumption Checklist SPICES Chili powder , garlic , sea salt , oregano , rosemary , ginger , cinnamon , turmeric , sage , thyme , smoked paprika With every cooked meal SEAFOOD/SHELLFISH Personal favorites - wild caught , salmon , canned sardines , mackerel , scallops , mahi - mahi , oysters 2x/week VEGETABLES Asparagus , bokchoy , broccoli , brussel sprouts , cabbage , carrots , cauliflower , cucumber , eggplant , radish , spinach , sprouts , string beans Everyday! OFFALS (ORGAN MEATS) 2oz ( 60g ) of liver , hearts , kidneys , brain l-2x/week - true nature's multivitamins EGGS Pasture - raised duck eggs are our favorite ! 2-3x/week NUTRITION