Strong Foundations

An Introductory Wellness Guide for Easing Pain & Rebuilding Energy

Three Foundational Steps to Lower Inflammation

Step 1: Work to Help Reset Your Nervous System:

If your nervous system still thinks you’re under constant threat, your body will stay inflamed, tense, and exhausted no matter how perfectly you eat or exercise. When your body is stuck in sympathetic dominance (I.e. the stress state), it prioritizes helping you stay alive—not helping you to heal and recover.

Here are some easy ways to get started with your Nervous System Reset:

  1. Practice daily vagus nerve exercises (e.g., inhale 4 counts, exhale 6–8 counts, humming, grounding, ect.)

  2. Practice simple brain retraining exercises consistently (e.g., reciting health related affirmations like: telling yourself you are safe, deserve to be healthy, and are healing as you speak.)

  3. Practice somatic stretching: (e.g., deep hip flexor work, body scans, swaying)

(Learn more details about this in my MITFIT 90 Lifestyle Packs)

Step 2: Find a Fitness Program Designed to Prevent Burnout and Reduce Inflammation:

Forget the “no pain, no gain” mentality. For those with very low energy or a chronic illness, overexercising with very heavy weights worsens inflammation and does nothing except delay recovery. You won’t lose weight and you won’t gain muscle long term, if you are in a chronic state of inflammation, trust me. You need to approach fitness in a completely different way.

What has been proven to work best: (Keep in mind consistency is what matters here not the amount of time you do)

  1. Short, light to moderate intensity strength routines 2–4 times per week if possible with low energy options for more difficult days to help you stay consistent and prevent burnout

  2. Short, feel good, low to moderate intensity cardio that is low-impact and non repetitive 1-2x/week if possible with low energy options for more difficult days to help you stay consistent and prevent burnout

  3. Loads of stretching, daily, the deeper the better if possible.

(Find these in my 1 month programs available in 30 Day Jumpstart, CLF TV or in my MITFIT 90 program

Step:3 Eat Food That Nourishes and Supports Your Nervous System:

Focus on foods that reduce nervous system stress, steady blood sugar, and support mitochondria. This will be different for each body so pay attention to how what you are eating makes you feel instead of whether or not it is “healthy” or not.

Easy ways to start:

  1. Eat natural sources of protein every 4–5 hours (it doesn’t need to be much just enough to steady your blood sugar)

  2. Eat a variety of fresh, natural foods: Here is mainly what I eat and what has worked best for me, but again this will be different for you: (cooked non-starchy and starchy veggies, fresh fruits, gluten-free whole grains, fresh non-aged cheese like mozzarella (no other dairy though), seafood, certain nuts and seeds)

  3. Non-processed, homemade food whenever possible. (Don’t let this intimidate you, learning to cook your food instead of buying it prepackaged can be really fun and not take take too much time once you get into a good routine, and it does wonders for reducing chronic inflammation.)

(Learn more about this in my MITFIT 90 Nutrition Packs)