How to Create a Daily Routine for Energy and Happiness with Adriana Shuman - #150

How to Create a Daily Routine for Energy and Happiness with Adriana Shuman - #150

00:00

Hey everybody. Welcome back to the energy MD podcast where we help you resolve your chronic fatigue, whether it's from chronic fatigue syndrome and the CFS or from long COVID so that you can get back to living your best life. So really excited. Um, cause today I'm going to be talking with a new friend, Adriana Schumann, and we're going to learn about her in a second, but we're going to talk to her a little bit about her four step process and how she works with people to resolve their chronic fatigue and other symptoms.

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So Adriana Schuman is a certified nutritionist, functional medicine strategist, and founder of Your Wellness Made Simple. With a pharmacy degree and 15 plus years of experience, she helps clients boost energy, optimize gut health, and achieve lasting wellness through her signature four-step approach. Originally from Slovakia, Adriana saw the limits of conventional medicine and moved to the US in 2001 to pursue holistic health.

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Featured in Dr. Elaine Aaron's documentary, Sensitive, she brings a compassionate science-backed approach shaped by her own experience as a highly sensitive person. A two-time National Philanthropy Day honoree, Adriana is dedicated to empowering others to take control of their health. Adriana, thanks so much for joining me today. Thank you so much. I'm so excited to be here. So let's dive into your four-step process. What is it?

01:30

My four-step proprietary process called live well methodology has been really over the couple of decades development through my own healing journey studying, researching functional medicine, regenerative medicine, as you mentioned, moving from conventional medicine to medicine of truly healing a body and the person as a whole system from the roots up.

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And I realized just like looking at the oak tree when you have a seed and you want that seed to grow into a tree, it needs healthy soil, it needs water and sunlight. It's the same thing with us. We cannot be separating the food from sleep to movement to the environment. I realize we really have to address all of these.

02:24

pillars that I call them now and created this method where it starts with the environment, which is your inner environment. Those are the inner stressors, your worries, traumas, and anything that's, you know, going on inside of your, uh, inside of your mind, that it's being stored inside your organs in your body. The outer environment, it's all the toxins, the products that you're putting on your body, air that you're breathing in, food that you're eating, anything that it's getting inside your body from the exterior.

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exterior and then we have the food, the quality of the food, then you have sleep and movement and when you look at all these four pillars or these buckets and you identify what you're doing in each of these and how they're affecting your health, whether it's serving you or not, that's when you can actually go deep into

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creating strategies on removing and healing the body for good instead of guessing and all these restrictions and all these new ones, diets and these new fads and all that stuff. It's just, it's really based on science, but it has a very holistic approach because we're all individual and we have to look at our bodies as part of the nature because we are part of the nature and not going...

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You don't have to be a biologist and really understanding, you know, you're a doctor and I'm a pharmacist and you don't really need to understand it. It's usually just basic fundamentals that I teach people to understand so they can be in charge of their own body and not rely on outside sources and not be confused because it's really hard right now. You can't, you don't even know who to trust anymore. There's just so much noise out there. So I really emphasize for people.

04:17

to understand their body and environment to be in charge of their own health. Yeah, that's so important. I think one of the things that ends up happening is when people wanna be fixed by another practitioner is that they give away their power, right? And so empowering them to kind of have this understanding is so important and part of my mission as well. So I really applaud that. So in terms of the environment, this is such an important...

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that I talk about. I talk about the toxic five, you know, the heavy metals, chemicals, molds, infections, and nervous system dysfunction that I believe are like the real root causes of a lot of stuff. So in terms of the inner environment, that's kind of like mindset, nervous system, dysfunction. Is that similar to what you're talking about? Yeah, inner environment is

05:09

It can be your childhood trauma. It can be a car accident that you have never resolved and you're just kind of pushing away. It can be daily stressors from your job. You don't like your job. The things that you're doing, everything that you're not enjoying. It can be family, it can be finances. It can be kids, can be anything that you are constantly thinking about. And these thoughts are not joyful thoughts, right? Um, but especially traumas that

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especially as children that we don't even realize that we had trauma are really affecting our health big time that people really really don't realize and it's it's been really interesting like when I have clients coming to me because they have high blood pressure or they want to lose weight or whatever thing they want to fix we always start with environment that's my first pillar we start with and we

06:02

started with the inner environment. And they're always surprised how much time we spend on it and how deep they have to go to realize like, oh my gosh, I had no idea how this was making me, whatever happened to him is making me do all these things throughout the day and now I can't sleep and I can't do this. And it's really blocking me from having a lifestyle that is actually serving me or with food. Food is such an emotional thing.

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or a movement, I have whatever feelings towards this kind of exercise or this, like just block everything and I just don't do it. I just put everything under the rug and I just accept this is the way it is. And I just keep living my life and symptoms just keep piling on and on. And then the disease happens and now what? Right? So the environment, inner environment is extremely important. And I know we had a little talk before, so you know how important that is. And I've had a lot of

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trauma myself that I had to heal. And that was one of the reasons why I left my country after I finished university, because I knew I had to break the cycle and heal myself emotionally first before my body could actually start healing.

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So what do you like to use? What tools, techniques, practices do you like to use to heal the inner environment? Yeah, so as uncomfortable as it is, we have to go in and uncover all the things that are hiding inside, right? Usually through that discomfort, I always say there is the light that comes through and you start feeling better and we've all had been through difficult times and have made it through.

07:43

So just remembering that, the running away from things just never works. So the first thing I really teach people to do is every morning, I call it sit and release. And all you have to do is just sit in silence. Just go to the same place. Just sit there, you can turn the music on, drink water, always hydrate the first thing in the morning, hydrate with clean filtered water, and just sit and have a pen and paper next to you.

08:12

and just see what comes through. Don't try to manage your mind, don't try to control anything. If you just sit there with your eyes closed, every single day I guarantee you that maybe on a first time, maybe on the 10th time, maybe after a month, things start coming up, emotions, feelings, thoughts, and all you have to do is just write it down. And there is no grammar, there is no structure, there is nothing. You're just writing down everything that is coming through and that's part of the release.

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And if there are big things that are coming through, you know, you can hire a therapist, coach, hypnosis, you can do tapping. There's so many incredible modalities now that people can use to release trauma. But this is the very first thing that I have people do. And then, you know, there's other steps that I teach people and that is movement.

09:07

anything can be just body shaking, just shaking your body to releasing things. You know, I really love Kundalini Yoga. I think it's super powerful because you have movement and breath. And if you just really get into your body, moving and breathing these specific breathing techniques and you're really focused on it, there's so much that comes through is absolutely incredible and enjoyable. And yeah, that's where I would start. I think that's that's pretty good. Yeah.

09:37

That's really good. Yeah, you named a couple of things I wanna go into more deeply. So the sit and release, are there any other instructions around that? Cause sometimes like what is being released? It might just be your to-do list for the day. Do you have any prompts to help people go deeper or does it not matter? Yeah, that's a good question. And I do, and I teach this.

10:05

people ask me a question like, what do I do? Because I don't like to call it meditation. Like for example, what I do, I just call my morning practice. My morning practice is non-negotiable time I spend with myself to go deep into what it is that I need today or for my life, whatever, I don't manage it. So I think the hardest thing for people is to just let go.

10:31

Right? Because we're so busy with everything that's going on now in our world. And we have such a hard time managing it. It's managing us just like with health. We're not an active participant anymore. So we have to really become active in choosing that every morning before the busy day starts and I get distracted from myself and I'm managing everything else around me. I'm going to spend this time with myself.

11:01

I don't like to give a lot of instructions because it's truly just the time to sit and be with yourself. There is nothing else. The reason I have people though to have pen and paper because there's things that come up and if you just sit there silently and you're just thinking and you're thinking about your to-do list, write that down too. It doesn't matter. Just write your to-do list down, release that, let it out, get it out of your brain and just continue to sit there.

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and see what comes up. You can start questioning, you know, when you get triggered about specific, you have these feelings that come up every single day, right? I don't really like to use the word anxiety because it's such a general big word, but something that happens every day and you have the same feeling that comes up and you feel it in your chest or you feel it in your head or you feel it in your shoulders and

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And it's this thing that this person says, or your child does, or your husband looks at you a certain way, whatever that is, maybe you can just think about what is it? Why do I feel this way when this happens? What are my memories from my childhood? Think about, you know, the joyful memories, the ones that are hard that you...

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You know they're there, but you really never wanted to address, you kind of put it off and it's like, oh, it's fine. My life was fine. That's where I was. I thought everybody had some kind of trauma and violence in their lives and I had to really dissociate myself from it to survive. I was literally in a survival mode for 26 years of my life. So I had to really start to question and go back and...

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and see myself as a child, all the things that were happening in my relationship with my mother, with my father, with my extended family. And it's a very slow process. But the beautiful thing about it is if you do this every single day, your body will know what to do. And you really don't even have to think about it. It will just become this thing that you do and your body will start to release slowly as you sit. And it's a very safe.

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way to also do this, I think. And more you do this, you're just gonna have a better, happier life and you're gonna be so much more healthier and energized. I mean, everything is gonna improve in your life. I lived it, I know it. I mean, I hope this is helpful.

13:43

Yeah, I think it's hard for people sometimes with meditation or stillness or journaling or some of these other things. They don't necessarily really believe that they're going to have the benefits that people discuss. As a society, we really want the quick fixes, we want the pill or the supplement in order to make these shifts. And oftentimes lack of movement and sitting there can be...

14:12

more powerful than movement. Yeah. I really appreciate what you're saying. And especially, you know, this concept of having a morning practice and just practices in general. You know, like if you want to get good at something, you have to practice, right? Doing that thing. And you know, you don't, you know, we don't sit still and journal or sit and release as you describe it to get good at that. We do it to get good at life. Yeah, exactly.

14:40

Yeah, that's exactly true. And being able to, then you're just more aware and you notice more. It's so hard. That's why I don't use the words meditation or be present because it's such a hard concept. And I have worked with enough clients and it works for every single one of them. If I just tell them just every morning, drink your water, then go sit in the same spot for five minutes with pen and paper.

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and just sit there and just feel your body, you know, and whatever that person specifically needs and I can give them more specific instructions. And in my book, I go into a little bit more depth in it and with my own experiences and my own trauma. But it's exactly what you said, it's that practice. And sometimes you just have to believe before you experience it, you know, and there's so many sciences that now talk about it. If you believe it in your mind,

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then it's more likely to happen. And it's really matter of how much do you really want it? If you don't want it that much and you're gonna question it and you're not gonna do it, but if you really, really want to feel better, heal and have more energy and sleep better, then you're going to do whatever it takes. And this is free. It's easy, it's simple.

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So, you know, maybe you can just shift your mindset and believe that this is actually the thing that you're going to need. And these are habits of highly successful people, you know, whether somebody is a successful investor or business person or sports icon, you know, Michael Jordan and LeBron James and like, what was the Bulls coach, Phil Jackson, you know, they, there was, you know, it started, I think, in the, in sports at least.

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in like the nineties, towards the end of the eighties, where there was more of this infusion of noticing and sitting in meditation and having that sort of mindfulness, that ability to kind of relax during stressful situations. But if you want to, you know, success leaves clues. And so if you want to be successful in life, you do things that other people are doing who are successful, you know? And so this is really a great one and great advice. I love the quote,

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You have to believe it to see it, right? Not necessarily see it to believe it, right? And so I definitely appreciate what you're saying with that. What else do you like to do for your morning practice and morning schedule? I kind of feel like going in that direction with this conversation would be really supportive for people kind of like, what are some of these practices that people can kind of do throughout their day, starting with the morning to kind of set them up for success?

17:33

Yeah, morning is really important. Exactly. I said, say you have for success is what I teach in my book. There is a very simple, uh, morning routine that I do every morning. And I've been doing this for years and I'm only sharing and teaching people what I have done and what I learned through science and my own practices. It's called wise. Start your morning wise. And W is for water.

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drinking clean filtered water and you specialize in toxins. So during sleep, what happens during sleep? Our body, that's the only time that our brain actually during deep sleep has time to completely clean up and detoxify. Otherwise it has to constantly just watch over you so you don't do any crazy stuff. So sleep is really for

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removing toxins, regeneration, and we lose so much water during sleep. So the first thing in the morning is to drink at least 16 to 32 ounces of clean, purified water. You don't want to be to filter, so make sure your water is filtered. The I in Y stands for intention. So instead of going on your phone or looking at the news or whatever else you're doing.

18:56

When you get up, when you wake up in the morning, you're in alpha state, which is just a wave, brain wave, where you are highly suggestible and it's this meditative state and it's just this beautiful state of setting yourself for a successful day. I, in the morning, when I wake up, I keep my eyes closed and I go over my dreams.

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because I believe their messages. And after I go over my dreams, I think for the day, and then I set intention, what kind of day I want to have. So that's the I, setting intention for your day. And you can even write it down, you can put it on a sticky, put it in your fridge, put it wherever you want to, and have this reminder when you get distracted throughout the day, what your intention actually is today. S is for sunlight.

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Sunlight is extremely important to say your biological or circadian rhythm clock that every organ, every cell in your body has in order for you to digest food properly, have energy and feel amazing and have a healthy body. So sunlight is S and then we have E is for exercise, which can be any kind of movement that can be, you know, just a little stretching.

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twisting of the spine, going for a walk, whatever your time allows and whatever you feel like doing. I do yoga every morning. So you have this wise routine. I've been doing this for years and during my morning practice, what you can do, I tell people you can just get up in the morning, grab your water, go outside.

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Say your intention, drink your water as you're getting sunlight and move a little bit. That's it, very simple. And in addition, obviously, as we talked about, I don't have it in a wise, but doing the sit and release practice, that's part of that. Excellent. And so then after somebody does the sit and release, what do you recommend? That's really good time to move. Yeah. Nice. Yeah. And I, again,

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Any type of movement, I love yoga, it has saved me so many times. My emotional stage has become so much better. Like my triggers are so much less. I just feel so much more grounded and better as being more available and better available for my daughter and for my family, for myself, especially just feeling better in my body, sleeping better, having more energy throughout the day.

21:48

Kundalini yoga is incredible because it combines the movement, the breath and releasing the stuck energy. But it can be any kind of movement really. It doesn't really matter. I'm just sharing what I do, what works for me and hopefully I'll inspire somebody to try something new if they haven't done it. I always also say though, find a good teacher.

22:14

Make sure that you really find a good, experienced, really well-educated teacher who also practices what she teaches. Yeah, do you have any recommendations for somebody online, a Kundalini yoga practitioner? Yeah, my favorite and actually took many of her classes is Keia Miller. She's on Glow, that's an app that you can use for

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yoga practices, meditation, and they have exercises as well. But Kia Miller to me is, she's the top, top Kundalini teacher. Yeah, I've been doing her practices for years. Yeah, like K-I-A? Yes, yeah. Nice. So yeah, so with that, you're combining the movement and the breath work. Yes, exactly. Yeah. And for those who aren't familiar, these...

23:10

All these practices that you've mentioned so far will help to retrain the nervous system and help to resolve some of the traumas that people have had in the past. Yes, all the stressors, yes. And again, you have to be willing to do that. You have to be patient and you have to be consistent. You can't do this for a week and say, well, nothing happened. I'm done. This doesn't work.

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This is just like brushing your teeth, just like putting clothes on every morning. These things are just part of who we are and what we're supposed to do because we used to do this. We used to be quiet in the morning. We're just not anymore with all the distractions, right? We used to move more than we do now. We used to do breath practices. Like we used, this is just what we're meant to do. So don't give up.

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You don't feel anything, but also be very open to feeling what comes through. Because sometimes people do this for a while and it's not that there is nothing happening inside their body, but they're just not even, they're not open to really feel into it. There's still some kind of a conflict, you know, in their minds. So I always tell people, shift your mindset, shift your health. Cause the health really starts in your mind and how you think about.

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you know, health. It's really important. So be open, be willing, be patient, and be consistent. Yeah, and I think it's important to let people know around you that you're going to be doing this and talk about that this is time for you, and this is important time, and this is structured time, and put it on your calendar, you know, and just make sure that you're going to get it done.

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Because the success really happens when you have patience and persistence. Yeah. I love you said, yeah. And actually when you tell people what you're doing, that's part of accountability as well, right? Just tell everyone, this is what I'm doing every morning. Make it your identity. Let everybody know this is non-negotiable. This is part of who you are. This is what you're going to be doing now. You don't want any disruptions. And it's the same thing. Like for me, my

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my evening routine, I go to bed, go to my bedroom at 8.30. Usually I'm in bed between 8.30 and 9 p.m. And my, because sleep is, that's the most powerful thing that you can have to really heal or regenerate, especially when you're working through traumas, right? You really need a good deep sleep and REM sleep as well, which I call, REM sleep is like the free therapy to really.

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file all the things away or put them in where they're supposed to be, right? So sleep is extremely extremely powerful. It's an active process. So I really protect it and I tell people I'm after eight o'clock I'm not available. It doesn't matter. I don't go out to dinner if somebody wants to hang out. We go out to lunch. I don't do dinners because I eat dinner at four o'clock and now I'm like going away from what we're talking about. But the point I'm trying to make is you have to make a decision.

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and you have to make it non-negotiable and you have to tell people, this is what I am doing and ask them, they don't have to agree, but if they love you and support you, they need to respect it. And you just make it your identity. Yeah, I am in a musical theater group and we're practicing right now, we're rehearsing for a musical theater production that's coming up in the next month or so. And I-

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I asked them to, I said, I need to be done by 8.30 because my bedtime's at nine o'clock. Are you serious? Yeah, they kind of teased me a little bit, you know, or whatever. They're like, oh, you know, Evan's gotta go to sleep, you know, or whatever. But I think it's really important. I think it's important to model that. I think it's important to ask for it. And I think the other people in the group definitely appreciate it, though they don't entirely, nobody's really asked me too much about it yet.

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And I don't go off and start preaching to people about why it's so important. But I think it's important to stand for that. Yes, absolutely. Oh my gosh, I love this. We have the same bedtime routine schedule anyway. But yeah, it is so important not to be... I teach my daughter is 17 years old and she has lived with me obviously her whole life. And I've been teaching her like there is nothing more important than...

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what you need in order to be healthy. There's nothing more important. So just get a little uncomfortable to speak up for what you need. And when you start doing it, it's gonna become who you are and it's gonna be comfortable, right? Just like everything else that we do for the first time. So if you do know that you need to be in bed by nine o'clock and you have been just like feeling weird or off or...

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Oh my gosh, I'm not going to put myself first and I have kids, I have this, I can't. No, there is always a way. So just make a decision to put yourself first. And really it does feel amazing because for me, yes, people kind of joke around and it's, but it's not in a mean way. It's, it's kind of cute and sweet. Like, yay, Adriana is, uh, you, like I had, uh, I was talking to my doctor the other day and she was in my workshop too. She's like just.

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nobody can reach Adriana between 8 p.m. and 5 a.m. because I get up at 5 a.m. and it's just what it is and I'm like thank you everybody knows. Yeah. Excellent. Yeah and I think that you know for people who are listening to this right now you need to know that you're worth it. Yeah. You know you need to know that this needs to be a priority for you because you know the you know you're

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you're worth everything that you want your life to be. And you can't have everything unless you're prioritizing yourself. And there's so many distractors, like kind of like you talked about and so many societal pressures. But when you slow down and you start to do the simple process that Adrienne is talking about in the morning, everything is gonna open up for you throughout the day. You're gonna notice, you're gonna have a lot more mindfulness and noticing when things are more stressful and you're going to make different choices and you're going to sleep better and everything starts to kind of

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fall into place when you start to prioritize yourself. Yeah, yeah. And it's the other thing that came through as you're talking is you're gonna actually get to know your body in a way that you didn't even know yourself. Like you will become again, more in touch with your physical body and how it feels when you do this or that. So yeah, it's a beautiful thing. Yeah. So we're to the point of,

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of doing the morning practice and then the sunlight and the exercise and the Kundalini. And then what do you do next during your day? After that, I go to the gym. Every morning I exercise and I am at the gym usually around seven o'clock in the morning. And then I eat my breakfast right after or during I make my amazing high protein fiber polyphenol shake.

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And then I go do my work, which is pretty much at home most of the time. So go to my computer, get work done, and I work until lunchtime and then make lunch, eat. I make food at home every day. I once we're traveling and then I walk my dogs after every lunch. I have two sweet boys. So I walk them and then I do more work. Then I eat dinner around four o'clock.

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And this is, it's interesting too, because I don't eat, you know, like sometimes with people, so I don't eat dinner until six o'clock. And I am very curious and I ask people why, what makes them eat dinner at six o'clock? And I'm just a very curious person, like how they came to that. And most of the time it's interesting that I find that people are actually hungry around 4 p.m. And

31:47

I am again, I am so in touch with my biology and how I feel because I'm doing these practices. So I started to eat my dinner at four o'clock. I'm not making anybody in my home eat at the same time, right? I make the dinner and I eat at four and I have been feeling so much better and my sleep has been so much deeper and my heart rate is slower.

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and my height variability is higher because I measure it with whoop, I wear whoop on my wrist. So I eat around that time and then around 7.30, eight, I'm completely done working at 7 p.m. Like there is a hard stop at 7 p.m. Doesn't matter what's going on. And then after that, if I still have some energy, I read a book or I just, you know, clean up whatever for the day.

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And I turn just soft music on and I have that playing and that's on my iPhone, but I just play as I'm going through the house doing stuff, doing my bathroom routine. And then right before bed, I do a breathing practice. It's another what I learned actually from Kia. There's a couple different breathing practices that I do. Calm my nervous system down. And I...

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tell myself or the guides or the universe, call it whatever you want, how I want my sleep to be. And if I have any questions or if I have anything that I'm working on through that time in my life, I put it out there, but I make sure that I have only good thoughts, they're serving me well. If there is anything going on in my life that's stressful or work, I make sure I write it all down and get it out of my.

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head and body and I also have a pen and pad next to my bed always. And yeah by 8.30 pretty much in bed in a cold room and dreaming away. That's my day. Yeah, it's there. There are so many good things that I'm hearing from from what you're saying, you know, and I think that people listening if you can just take one or two of these practices and just implement them in your life. You know practices.

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you know, they build, you're not going to kind of do all of these all at once. You know, it's really important to add a practice, you know, practice is going to be or a habit is going to be much more successful when you add it to a habit you already have. So you need to, you know, if you have a, if you can create a habit of just waking up in the morning and, you know, sitting in silence, and then you can add in the pen and paper and then you can do all these other things that we've talked about, figure out what you're drawn to most.

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make a list of everything that we've talked about today and add in thing that you're drawn to most, do that thing, and then look at that piece of paper every single morning. And when your body is ready, you'll start to add these things and you'll create your day. I mean, what I'm hearing is a day that is created to decrease stress. It's a day for sleep. You know, I firmly believe that from the moment that you wake up in the morning, you need to be thinking about how you want your day to be in order to be able to sleep at night.

35:00

And all of the things you mentioned are so important, especially I think it's really interesting. And this is something I've seen in myself and my clients as well is the sooner you eat dinner, the more of a gap you have between when you eat dinner and when you go to bed, the better off you sleep. So I think that's a really important takeaway that you've mentioned today as well. Yeah, and I like that you said that, yeah, when people are listening to me, they have to understand I'm 49. This took me many, many years to get to where I am right now.

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It was very chaotic and obviously we can handle a lot more when we're teenagers or in our 20s, right? But I really started to develop... first thing that I started to develop was just spending time with myself in the morning, that sit-in release that I talk about. And the second thing when I go back in my memory was really developing darkness in the evening.

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Just making sure like right now I wear blue, these are just blocking yellow light during the day. But at night as soon as the sun goes down, I put my blue blocking glasses on to protect my sleep. I mean there are so many things that I'm doing, but it's exactly what you see. Like it took years, years, but I also had to figure out what works, what doesn't, do the research. So now that we're talking and you know, we're talking about all these different things that people can...

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implementing their life, like you said, even like just choose one thing, you know, and and just do that and then add something else. That's why I say like with the student release, just grab a glass of water. You know, like I know it's two things, but um, you can connect them together and create a ritual. Like our brains love rituals. We, you know, it's so much, so much work.

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for our brain to constantly think about what to do and when to do it and what's next. So if you just choose like, I'm gonna sit every morning with pen and paper and drink my water, then you don't have to think about it anymore. Just decide right now, that's it, done. And you do it tomorrow, first thing in the morning. Or whenever you're listening to this podcast, if you're listening to it, I don't know, in the morning, I don't know, but just do it. That's one thing I tell people like, don't think about it anymore. Just do it now. Don't just, you know.

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Listen and say, yeah, these are great ideas. Just decide right now I'm doing this now. Period.

37:31

Yeah, making a decision sometimes can be hard. You know, you have to have the courage. Yeah. You're absolutely right. And I think it's really the difference between being internally focused versus external. You know, you wake up in the morning and you know, before you open up your eyes, if you kind of, you know, you're basically touching into like who you are, where you are, what are you experiencing in your body versus opening up your eyes and experiencing the outer world.

37:58

and taking input from it and reacting to it. I think it ends up speeding up life to engage with the outer world. And I think that it's really important to engage with the internal. The other thing that I do that I think is really important is that I try to schedule all of my practices, my personal practices. So not only do I have a schedule for work, but I also have a schedule for my

38:26

my health practices. And what I find is that I don't get to all of them every single day, but when I actually go internal and I slow things down and I prioritize them and I make sure that those practices are more important than my work and some of the other things that are on my calendar, I have a lot more of a successful day. And that's really what I would encourage people to do is that don't just put it on your calendar. I first put it on your calendar, but then also,

38:53

when your alarm goes off and set your alarms throughout the day if you want to I do that as well but when you look at your calendar don't glance over those it can be very easy to jump to the most important thing but having that mindfulness and having that internal experience is okay what is going to serve me best throughout my day and I may think that it's this task over here because it's a little bit shinier and maybe I can get it done more quickly and it'll feel good it'll give me that dopamine hit

39:19

But the reality is, is that the more tasks that you're doing for your internal experience, the more beneficial it's going to be for you and the better off and the better quality of life you're going to have. Yeah. What a great point. We put our business, our work, our family schedule in our calendar, but I don't know very many people who put their personal things in the calendar that actually serve your health. Yeah, that's a really good one. I love that.

39:49

That should be the first thing on your calendar and everything else comes second. Because really, I mean, Evan, it's like, you know, you both, you and I had a struggle, you know, health struggles, like there is nothing when you're not healthy, when you don't have energy, when you don't feel good and you're dealing with fatigue every day and all kinds of other problems, you can't get anything else really done. And nothing else really matters. So, yeah, I love this idea.

40:19

That's awesome. Well, I so appreciate you walking us through your daily practices. I think this has been really brilliant and I hope a lot of people listen to this and start to implement things in their lives. So we're gonna drop the link to your website and your book. So it's your is that correct? Yes. And we'll also put the link to the book as well, the Live Well book, which is your slash livewellbook. Right? Yes.

40:49

Yeah, the name of the book is Live Well Empowering Habits for Vibrant Health and Unstoppable Energy. And it's going to be out May 13th. But if people pre-order, they get lots of amazing bonuses. Yeah, lots of great goodies. So we'll change your life. Yeah, I'm sure. And then there's a free webinar that you have on the FICOMSTEP framework to take charge of your health with ease.

41:17

And then also on the website, there's a free sleep guide. So I highly encourage everybody to jump on over there and go check those out. So before we leave each other, Adriana, is there anything that we haven't talked about today related to daily practice or not that you feel like is important? Yeah, I mean, there's so many things people can do and it's really unique to everybody's needs, right? That's why I believe in.

41:45

holistic health and not generalizing what we should be doing. There are certain general ideas to support your biology, support your health, but it really comes down to what it is that you specifically needs, your body needs, and wherever you're in your life right now, right? So I would just suggest, after you listen to this, just choose one thing that we talked about and do it, and do it consistently every day and see how you feel, and then another one. Brilliant. Thanks so much for being with me today