As promised, here is the document that I print, fill out, and hang somewhere public. These principles have remained unchanged since I put them together in 2015. Here are some notes to go along with each section: 1. When I started my journey, I did a 3 day apple fast and moved into being fruitarian for 3 months. During this time I adhered to an 80/10/10 macronutrient ratio at the *weekly* level. 80 being carbs, and the 10's being fat or protein. It's important to not strive towards daily perfection. If I were to have almonds or avacados one day, it was perfectly acceptable to have had 60/10/30 or whatever it may have ended up as. I used cronometer.com to keep track that I was eating enough. It allows you to specify your macronutrient ratio as well as total calorie needs. Cravings come from a lack of calories, so if you're craving your old diet, EAT MORE! It's also very important to chew your food adaquetly, including juices and shakes. Saliva is incredibly important for digestion. I also avoid alliums (onion, garlic). They are a known negative for me and can cause headaches, night terrors, and night sweats. Here are some great sources for learning more about health through diet: https://www.drmcdougall.com/ https://www.drmcdougall.com/wp-content/uploads/2021/06/Dr-McDougall-Color-Picture-Book.pdf https://www.pcrm.org/ http://www.dresselstyn.com/site/ 2. This is also incredibly important. I attempt to have a liter when waking, before each meal, and before bed. I normally try to have it 15-30 minutes before a meal, not immediately before, that way it is already making its way through the body. I also keep a hydration chart in the bathroom as a reminder of my commitment. It also allows guests to realize that they may not be taking the best care of themselves. 3. I tend to go to bed when the sun goes down, and I *never* use an alarm to wake up, unless for some extremely rare morning event. In the winter when the sun is down before I even get off work I usually go to bed within 2 or 3 hours of getting home, whereas in summer I may be up for 4 or 5 hours. This just causes me to wake up earlier, which I'm fine with, since I tend to be a morning chores person. I keep the bedroom window cracked at night no matter the outdoor temperature, and sometimes use a sound machine if neighbors' dogs or local traffic is too noisy. It's also super important to stop using electronics around an hour before bed. I don't keep any electronics in my bedroom and my phone stays on the other side of the house. If I can't sleep I usually eat a few pieces of bread or maybe have some maple syrup. I believe it's advice I picked up from Dr Neal Barnard, a medical doctor who teaches how to prevent and reverse type two diabetes. If I truly can't sleep, I use the time to meditate on life and plan what needs done the next few days, then allow myself to get out of bed an hour or two earlier than I would normally rise. 4. The easiest and most recommended way to do this is to walk a few blocks before bed. Exercise before winding down for sleep helps alleviate things like Restless Leg Syndrome and can help get hormones that are needed for sleep and relaxation into balance, If you have a dog, they'll love this! 5. I try to spend at least an hour in a forest every weekend. I'm also in the process of turning my lawn into a food forest and garden. I strive to be out there at least every other day snacking on things, enjoying the fresh air, and bathing in the sunlight. Unfortunately where I live there are trees in the way of the sunrise and sunset, but I love doing closed eye sungazing on clear days. 6. This is the most difficult thing on the list. Luckily, once you learn to control what you put in your mouth (#1 and #2, which are much harder than most people think (due to all our social conditioning!!)), this becomes a bit easier. I had to learn to be my own best friend. I took myself camping, to movies I wanted to see, etc. I had to learn to love myself before I could truly love others. Learning to do activities alone, on purpose, seemed a bit off but I feel I grew tremendously for it. Always relying on others for acceptance and love was draining on myself. Finding it on the inside opened up a whole new world! If you made it this far, thank you very much for reading! Hopefully you learned something and can improve your or a loved one's life somehow. I've always felt since I was young that I wanted to help people, and even though most people I meet would rather keep the status quo, I've been blessed to have had some decide to improve themselves and have benefited greatly.

I no longer feel that it’s acceptable to be shy about how I feel, and am working towards becoming more explicit in all areas of my life, especially when it comes to having our freedoms taken away. Monsters think that they can rule us by decree and it’s painful to see people believing that it’s a reality that they have to follow. Hopefully with more and more people standing up for themselves and what they believe in we can use this craziness as a stepping stone into the right direction, into Freedom and Liberty.