A practical, step-by-step checklist to help you and your family move toward a cleaner, calmer, more sovereign way of life.
1.
Food & Water – Build a Strong Foundation
Sourcing Food
Prioritize local butcher for grass-fed meats, pasture-raised eggs, and wild-caught fish. Source organic or biodynamic vegetables and fruits when possible. Build relationships with local farmers.
Water
Use a Reverse Osmosis (RO) system as your main drinking water. Add minerals back in (celtic sea salt or trace mineral drops) after filtration.
Diet Style
Follow a Paleo-style diet focused on real, single-ingredient foods: quality meats, eggs, wild fish, vegetables, berries, raw goat milk, and healthy fats. Minimize grains, seed oils, and ultra-processed foods.
Sugar & Excitants
Completely remove refined sugar, artificial sweeteners, and food additives. Reduce or eliminate caffeine if it affects your nervous system.
Checklist:
☐Meat & eggs from trusted butcher/farm
☐Reverse Osmosis water system installed
☐No seed oils or ultra-processed foods in the house
☐Sugar removed from home
2.
Nervous System Protection & Regulation
Remove Nervous System Excitants
Cut WiFi at night, limit screen time, avoid blue light after sunset, reduce caffeine and stimulants.
Support Regulation
Daily prayer or meditation; time in nature (barefoot walking); breathwork (simple 4-7-8 breathing or box breathing); magnesium (glycinate or topical); gentle movement (walking, stretching, yoga); cold exposure (ending showers with cold water).
3.
Light & Technology Hygiene
Blue Light Management
Use blue-light blocking glasses after sunset. Install red light bulbs or use red light therapy devices in the evening.
Red Light Therapy
Use red/infrared light in the morning and evening to support mitochondria and circadian rhythm.
WiFi vs Wired Internet
Turn WiFi router off every night (use a timer). Switch to wired Ethernet connections whenever possible (especially for work). Keep phones in airplane mode or Faraday pouch when not in use.
Quick Daily Checklist:
☐WiFi off at night
☐Blue light blockers after sunset
☐Morning sunlight exposure
☐Wired connection when possible
4.
Home & Body Environment
Cleaning
Use natural cleaning products (vinegar, baking soda, essential oils).
Clothing & Bedding
Choose organic cotton, linen, or wool clothing and bedding.
Water Filtration
Filter showers (if possible).
Plastic
Reduce plastic use (especially food storage and heating).
