Goal: Rebalance the body and mind by aligning with your unique constitution (dosha), daily rhythms, and seasonal shifts. This guide combines ancient Ayurvedic principles with modern wellness practices to support digestion, energy, clarity, and longevity.

• Ayurveda recognizes three primary doshas: Vata (air/ether), Pitta (fire/water), and Kapha (earth/water) 
• Everyone has a unique combination, but one or two doshas often dominate 
• Balance = health; imbalance = disease 
• Food, lifestyle, sleep, emotions, and environment all affect dosha balance
   

Vata (Air + Ether)

• Qualities: cold, dry, light, mobile, irregular 
• Tends toward anxiety, dryness, and digestive issues 
• Balancing: warm, moist, grounding foods; routine; calming practices
   

Pitta (Fire + Water)

• Qualities: hot, sharp, intense, oily 
• Tends toward anger, inflammation, and overdrive 
• Balancing: cooling, hydrating foods; rest; nature exposure
   

Kapha (Earth + Water)

• Qualities: heavy, slow, stable, moist 
• Tends toward lethargy, weight gain, congestion 
• Balancing: light, warming, stimulating routines and foods
   

• Wake early (before 6am if possible) 
• Tongue scraping + oil pulling 
• Drink warm water with lemon or ginger 
• Light movement: sun salutation, walk, or rebounding 
• Abhyanga (self-oil massage with warm sesame or coconut oil) 
• Mindfulness: breathwork, meditation, journaling 
• Eat meals at regular times with mindfulness 
• Go to bed before 10pm
   

Key Principle: Eat with awareness and adjust seasonally. Favor digestion over restriction.
 

• Warm, cooked meals (soups, stews, kitchari) 
• Avoid cold/raw foods, iced drinks 
• Drink ginger or cumin-coriander-fennel (CCF) tea 
• No snacking between meals 
• Practice mindful eating (no screens, eat seated)
   

• Add bitter greens (dandelion, arugula, kale) 
• Include Ayurvedic spices: cumin, turmeric, coriander, fennel 
• Sip warm lemon water or triphala tea 
• Try short 24-hour mono-fast on kitchari or broth (if appropriate)
   

• Vata: root vegetables, warming spices, ghee, oat porridge 
• Pitta: cucumber, coconut water, basmati rice, mint tea 
• Kapha: barley, steamed greens, chili, apple cider vinegar 
• Eat your largest meal at lunch (digestive fire is strongest)
   

• Eat with the season (spring = greens, summer = cooling, fall = grounding) 
• Reduce overstimulation (too much screen, caffeine, noise) 
• Maintain daily routine and breath-centered practices 
• Prepare for seasonal detox (if needed)
   

• Vata: ghee, sweet potatoes, dates, oats, almond milk, sesame
• Pitta: aloe vera, coconut, leafy greens, turmeric, mung dal
• Kapha: ginger, apple cider vinegar, barley, lentils, chili, green tea

• Vata: gentle yoga, tai chi, walking, dance
• Pitta: swimming, cycling, moderate hiking
• Kapha: vigorous exercise, hot yoga, HIIT, jogging

• Vata: consistent bedtime, warm baths, calming rituals 
• Pitta: cool bedroom, no screens after 8pm, journaling 
• Kapha: early wake time, energizing morning breathwork
   

• Your constitution (prakriti) is your personal roadmap to balance 
• Eat, sleep, move, and live in harmony with your dosha and the season 
• Simplicity, routine, and mindfulness are more effective than extremes 
• Ayurveda is not a diet — it’s a living science of alignment
   

"When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need." — Ayurvedic Proverb
 

Guiding Principles:

• Productivity ≠ constant effort — it’s rhythmic intensity + conscious recovery 
• Energy is your currency, not just time 
• Breath, movement, and flow states are essential tools 
• You are a vitality-driven creator, not a machine
   

Daily Rhythm Overview:

• 10 hours of productivity divided into 3 core blocks, 2 integration zones, and 1 sacred wind-down.

Morning Block: “Prime & Create” (7:00 – 10:00 AM)
- Purpose: Deep creative or strategic work

- Neurostate: Focused, flow-building

- Rituals:

• Wake with hydration and sunlight 
• 5–10 mins of breathwork or prayer 
• No phone for first 60 mins 
• Optional: coffee after 30 mins

• Work Sprint:
• 90–120 mins of deep work 
• 15-min reset (breath, walk, shake, tea)
   

Midday Block: “Execute & Move” (11:00 AM – 2:00 PM)
- Purpose: Tactical work, movement, light calls
- Neurostate: Focused but lighter

- Tasks:

• Admin, content, emails, follow-ups 
• 30–60 mins of movement (walk, yoga, lifting) 
• Light meal + hydration + stillness
   

- Reset Tip:  Use 4-second inhale, 6-second exhale breathing between transitions

Afternoon Block: “Connect & Build” (3:00 – 6:00 PM)
- Purpose: High-value calls, coaching, group work
- Neurostate: Collaborative, conversational

- Stack:

• 2–3 calls or sessions 
• Buffer time between for reflection 
• Optional: 10–15 mins light breath reset
   

Integration Zone: “Assimilate” (6:00 – 7:00 PM)
- Purpose: Digest, reflect, transition
- Activities: Nature, journaling, walk, no screen
- Optional: Cold exposure, warm shower, light breathwork

Evening Wind-Down (Starts ~9:00 PM)
- Goal: Sleep by 9:30–10:00 PM

- Rituals:

• No screens after 8:30 PM 
• Magnesium, tea, or adaptogens 
• Gratitude journaling or visualization 
• Slow breathing (4-7-8 or 6:6 resonance)
   

Weekly Rhythm:

• 6 days on, 1 day full reset 
• Weekly reflection: What drained me? What energized me? 
• Sunday = Warrior Recovery Ritual (movement, nature, sauna, journaling)
   

Tools to Support the Flow:

• Toggl Track or Notion for time awareness 
• Binaural beats or theta music 
• Box breathing for quick resets 
• Red light in the morning, blue light blockers at night 
• Gamify small wins to build momentum
   

Warrior Reminder:

• “10 hours of aligned work is not burnout — it’s art. Breathe through the resistance. Move with your soul. You are the rhythm. You are the force.”

 You Are What You Consume

INTRODUCTION

You are not your mind. You are not your body. You are something far deeper.

Your body is an accumulation of the Earth — the foods you eat, the air you breathe, the water you drink, the movement you allow.

Your mind is an accumulation of memories — the stories you’ve been told, the patterns you’ve inherited, and the ideas you’ve absorbed.

But neither define who you truly are.

You are the awareness behind them. The observer. The consciousness shaping your reality.

Still, what you consume — physically, mentally, emotionally, and spiritually — determines how you feel, think, act, and vibrate.

You become what you consume.

This 1-Month Challenge will help you become intentional about those inputs through four key dimensions: Body, Mind, Mood, and Soul.

Goal: Reclaim your energy, attention, and emotional balance by upgrading what you consume across four dimensions: body, mind, mood, and soul.

Each week builds upon the last, incorporating soft inventories, impulse observation, and aligned action.

• Track your consumption: food, media, emotional triggers, spiritual nourishment
• Begin the 4D Reset with one snack per category daily
• Journal 1x/day: "What did I consume today that nourished or drained me?"
• Eliminate 1 low-quality input (e.g. processed food, social scrolling, toxic convo)
• Read the deeper meaning of consumption in each dimension (see below)

• Notice impulses: when, why, and how you reach for food, tech, or distractions
• Use a “Pause + Replace” strategy:
  • Pause → Take 3 breaths
  • Replace with a snack (body, mind, mood, or soul)
• Introduce 10-min screen-free blocks 2x/day
• Eat one full meal in silence and presence

• Curate inputs: clean up your media, music, and digital feed
• Add new nourishing content: a book, podcast, mantra playlist
• Practice sensory cleansing: nature walks, unplugged mornings, candle-lit evenings
• Write a daily “Input Intention” each morning (e.g. “Today I will consume peace.”)

• Reflect on how your energy, focus, and mood have shifted
• Design your 4D Daily Ritual:
  
  • 1 Body Snack
  • 1 Mind Snack
  • 1 Mood Snack
  • 1 Soul Snack
• Anchor your actions to identity: “I am someone who chooses nourishment.”
• Celebrate your wins. Release what no longer aligns.

• You consume far more than food. Your physical well-being is influenced by sound, visuals, environmental toxins, movement, and rest.
• Chaotic music, overstimulation, blue light, and inactivity all affect your nervous system.
• Sedentary environments create stagnation; movement recharges life force.

You are not just what you eat. You are what you see, hear, feel, and move through.

• You consume thoughts, beliefs, media, conversations, and mental loops.
• Mental clutter comes from overconsumption. Clarity arises from intentional focus.
• Your inner voice is shaped by external input.

Your mind is your filter. Clean inputs = clean output.

• Emotional energy is co-regulated — not self-contained.
• You absorb tone, tension, micro-expressions, and digital emotional residue.
• Unfelt emotions become stuck; felt emotions become fuel.

You're not just managing your mood — you're absorbing one.

• Spiritual input includes silence, sacred music, nature, prayer, presence, and awe.
• Your frequency is shaped by what you worship — even unconsciously.
• Aligning with truth raises your vibration; distraction scatters it.

You become the frequency you're tuned to.

• Stretch + breath flow (2 mins)
• Cold splash or short walk
• Healing music or barefoot grounding
• Cut one inflammatory or artificial food

• 1-minute breath focus
• Ask: "What thought am I feeding right now?"
• Screen detox (10 mins)
• Visualization of best self

• Name + accept emotion
• Gratitude breath (inhale thanks, exhale peace)
• Shake + sigh release
• Walk away from draining interaction

• Silence (90 seconds+)
• Ask: “What does my soul need right now?”
• Gaze at the sky or nature
• Listen to mantra or 432Hz music

You are not just what you eat. You are what you listen to, what you read, what you watch, and what you feel.

You are what you consume — body, mind, emotion, and soul.

Conscious inputs lead to aligned outcomes.

Choose wisely. Live fully. Thrive boldly.

This is the AlphaWell360 Way.

“Return to now. See with your soul. Live from the inside out.”

Each day includes:

• Theme 
• Wisdom Origin 
• Practice 
• Reflection Prompt
   

🪶 Ubuntu (South Africa)

•  Practice: Greet everyone today with presence. Look them in the eyes. See their soul.
•  Reflection: Where do I forget my connection to others? What would shift if I saw everyone as part of me?

🍃 Native American / Indigenous Nature Watch

•  Practice: Sit silently in nature for 20 minutes. No phone. Just listen.
•  Reflection: What did I notice once the noise faded? What felt alive around me—and within me?
• 
  

👣 Taoist / Pilgrimage Traditions

•  Practice: Take a barefoot or slow, conscious walk. No destination. Each step is sacred.
•  Reflection: What shifted in how I moved? What did the Earth whisper back?

🌈 Ho‘oponopono (Hawaiian)

•  Practice: Repeat aloud to yourself or someone in your mind:
  I’m sorry. Please forgive me. Thank you. I love you. (Repeat 10x slowly.)
•  Reflection: What emotions surfaced? Did I feel a sense of release or clarity?

🌀 Aboriginal Dreamtime
 

• Practice: Lie down in a quiet space. Let go of time. Let images come. Journal them.
•  Reflection: What symbols came to me? What might they mean beyond logic?

🌍 Ayni (Andean Reciprocity)
 

• Practice: Offer a gift to nature (flower, song, breath, stone) with intention. 
• Reflection: What did I feel when I gave without needing to receive?

🔥 Shamanic Cleansing

•  Practice: Use sage, palo santo, or intentional breath to clear your energy. 3 deep cycles.
•  Reflection: Where do I hold tension? What felt different after I cleared it?

💫 Huichol / Peyote Traditions

•  Practice: Light a candle. Gaze softly at it. Then close your eyes and “see” it with your heart.
•  Reflection: What does “seeing” mean beyond vision?

🎶 Nada Yoga / Vedic Sound Practice

•  Practice: Sit quietly. Listen for your inner sound (the hum, buzz, or silence). Stay with it for 10 mins.
•  Reflection: Was there sound in the silence? Did I hear my own vibration?

🫁 Tibetan Tonglen

• Practice: Inhale someone else’s suffering (visualize). Exhale healing light. Repeat for 5 minutes.
• Reflection: What happened to my heart as I breathed for someone else?

🌌 Dzogchen (Tibetan Mysticism)
 

• Practice: Stop. Drop into awareness of awareness. Watch thoughts without following.
•  Reflection: Who is the one watching? What remains when I do nothing at all?

🧘‍♂️ Lakota / Andean / Amazonian
 

• Practice: Spend 1 hour alone in nature or a quiet space. No food, no phone, no speaking. Just BE. 
• Reflection: What did I meet when the world was gone? What truth did the silence reveal?

• Revisit your reflections. 
• Circle the 1–2 practices that opened you most. 
• Create your own Presence Ritual for daily life.
   

We will be adding more thrive guides based on client requests.  Please feel free to reach out to us.