On my path, I’ve moved through many cycles ranging from a dense, high-protein, high-fat animal-based regimen to periods of extended fasting in the jungle. Each phase served its purpose, drawing me deeper into my body, my breath, and the living connection between self and nature.
Training in martial arts and functional movement with my coach Noah (@longevitylabkauai) opened my eyes to the true framework of my body. The integration of body and mind that creates real balance and awareness. My body began to feel alive in new ways. Paired with the superfoods we source at Fractal Forest, this foundation has amplified change in my life and provided a healthy channel for energy and focus.
Once grounded in that practice, I stepped into kickboxing with my coach (@barcalive). This was a mind-blowing experience. I never thought I carried much aggression inside me, but the truth is, I do. Learning to channel that energy into movement and growth became a powerful part of my evolution.
These two physical practices have transformed my life. And now, in 2025, I feel healthier, clearer, stronger, and more grounded than ever before.
This is the formula and rhythm I’ve created for myself a routine that helps me feel good in my body, stay productive and creative, run multiple businesses, and still have a lot of fun along the way.
Introduction: Why This Matters
• Most people chase hacks, quick fixes, or supplements without rhythm.
• Real transformation = habits × minerals × recovery × flow.
• Tracking progress is the anchor that creates transparency with yourself. Numbers don’t lie. Patterns emerge. You see where you’re consistent, where you drift, and how to realign.
• This reset shows the daily rhythm I live by: tested, evolving, and adaptable.
• It’s designed to be foundational, not final. Over the next 5 years, I’m building toward ultimate peak health a path you can evolve alongside me.
Tracking Tools (How I Measure Progress)
Garmin Watch
- What it does: Tracks HRV, sleep quality, daily steps, and training load.
- Why it matters: Energy is data. Numbers don’t lie. Over time you see trends, not moods.
Setgraph (Workouts)
- What it does: Logs every training session: strength, conditioning, martial arts, recovery.
- Why it matters: Removes guesswork. You see progression in real time and build a clear map of growth.
Notion Daily Habit Tracker
- What it does: Captures habits, reflections, and micro-wins.
- Why it matters: Consistency > intensity. Tracking creates feedback loops and keeps rituals alive.
MacroFactor (Food Tracking)
- What it does: Monitors macros/calories → ensuring protein target (~1.5g per lb bodyweight).
- Why it matters: Nutrition is the most controllable lever in energy, body comp, and longevity.
Stelo (Glucose Monitoring)
- What it does: Continuous glucose tracking to see how meals, workouts, and stress impact blood sugar.
- Why it matters: Real-time biofeedback = smarter fuel timing, better recovery, and deeper metabolic control.
Core Pillars of the Reset
1. Movement: 6x training, 10k steps
• Builds strength, endurance, and metabolic health.
• Martial arts = controlled aggression release → emotional reset.
• Support: Cordyceps Spagyric → oxygen utilization, stamina.
2. Nutrition: high protein, low carb, nutrient-dense foods
• Protein fuels muscle, repair, and hormones.
• Minerals = conductors of energy, foundation of vitality.
3. Recovery: baths, sleep hygiene, mineral recharge
• Magnesium baths = muscle relaxation + parasympathetic reset.
• 65° sleep environment + binaural beats = deep restorative sleep.
4. Plant Tek: Daily Mineral + Energy Baseline
• MNRL Energy + Shilajit → the electrolyte + mineral foundation that sets the tone for hydration, conductivity, and cellular fuel.
5. My Everyday Core Stack
- Shilajit → ionic trace minerals + fulvic acid = deep cellular charge.
- Elk & Deer Antler → Vitality, growth factors, recovery.
- Pine Pollen → hormone balance + vitality.
- Tongkat Ali → strength, drive, male endocrine support.
- Go State → ginseng-powered blend for vitality, stamina, and focused energy.
- MNRL Energy → electrolytes + plant salts for hydration + endurance.
- MNRL Calm → nervous system reset, parasympathetic balance.
- Red Reishi → deeper sleep architecture and immune support.
6. Mental Flow: focus + creativity
• Structure: clear hard tasks early.
• Expansion: space for creativity and curiosity.
• Lion’s Mane Spagyric → clarity and neuroplasticity.
7. Connection: friends, nature, presence
• Time in nature = nervous system reset, primal recalibration.
• Deep connection with friends = emotional regulation + longevity.
• Presence with environment and people creates coherence between mind + body.
8. Tracking & Reflection
• Journals + trackers = pattern recognition over time.
• Reflection = integration, turning habits into wisdom.
• Blue Lotus Spagyric → softens the heart, opens perception, and deepens reflection.
“This isn’t about being perfect for 7 days. It’s about creating rhythm now that compounds into the next 5 years. If you keep showing up, even 70% of the time, you’ll be shocked at where your health, energy, and creativity can go.”
Daily Rhythm (6 Days / Week)
Sleep & Wake
- 8 hours of sleep, wake at the same time each day.
- 65° sleep environment + red lights at night to protect circadian rhythm.
- Support: MNRL Calm + Red Reishi → deeper recovery and parasympathetic reset.
Morning Reset
- Hydrate with MNRL Energy + Shilajit → electrolyte + mineral foundation.
- Take Go State for ginseng-driven vitality and stamina.
- Light movement / breathwork to prime the body.
Admin Flow (Morning Focus)
- Knock out structured tasks: emails, planning, team check-ins.
- Tracking: Garmin Watch, Setgraph, Notion Habit Tracker → patterns over moods.
Training Block (Late Morning / Midday)
- Martial arts / kickboxing / functional movement.
- Support: Cordyceps Spagyric → oxygen utilization + stamina. Deer Antler → recovery + energy restoration.
Post-Training / First Meal
- High-protein, nutrient-dense meal.
- Core stack: Shilajit, Pine Pollen, Tongkat Ali → hormone support, cellular energy, vitality.
Midday Reset
- A few quiet moments (nature walk, meditation, reflection).
- Finish any non-creative work: admin, logistics, follow-ups.
Creative Flow (Afternoon → Evening)
- Deep creative work, ideation, design, storytelling.
- Support: Lion’s Mane Spagyric → clarity + neuroplasticity.
- Red lights on as sun sets → protect natural rhythms.
Dinner (Before Sunset)
- Light, grounding meal to support digestion + sleep.
- MNRL Calm in the evening if nervous system needs balancing.
Evening Ritual
- Bath with magnesium salts or cleansing shower.
- Journaling + reflection → integrate the day, prep for tomorrow.
- Support: Blue Lotus Spagyric → opens perception + deepens reflection.
Sleep
- Lights low, environment cool, mind clear.
- Repeat rhythm 6 days per week.
Sunday Rhythm (Full Flow Day)
- Same structure, but softer: longer time in nature, social connection, house reset, space for integration.
- Less rigidity, more flow → setting tone for the week ahead.
7-Day Vitality Reset: Foundational Blueprint
Day 1: Reset
Theme: Grounding into rhythm
- 8 hours of sleep, wake at the same time.
- Morning: Hydrate with MNRL Energy + Shilajit.
- Light walk + breathwork.
- Training: Functional movement (body priming).
- Nutrition: Protein-focused meals (1.5g per lb bodyweight).
- Evening: Magnesium bath, MNRL Calm + Red Reishi, early sleep.
Day 2: Strength
Theme: Build physical power
- Morning: Go State → focus + stamina.
- Admin work early → clear hard tasks.
- Training: Strength block (weights or martial arts base drills).
- Core stack: Shilajit, Pine Pollen, Tongkat Ali for hormones + recovery.
- Evening: Red lights on, grounding meal before sunset.
Day 3: Flow
Theme: Creativity + expansion
- Morning: Hydration + journaling.
- Training: Kickboxing / martial arts → channel energy.
- Post-training: Protein meal + Cordyceps for oxygen flow.
- Afternoon: Creative deep work (design, writing, storytelling).
- Support: Lion’s Mane Spagyric → clarity + neuroplasticity.
Day 4: Recovery
Theme: Nervous system reset
- Sleep in cool, dark room (65°).
- Light morning walk, hydration + MNRL Energy.
- Active recovery session: mobility, stretching, light Zone 2 cardio.
- Nutrition: Mineral-dense, lighter meals.
- Evening: MNRL Calm + SOMA Drops for reflection.
- Journaling + integration practice.
Day 5: Expansion
Theme: Push boundaries
- Morning: Flow State Drops + breathwork.
- Training: Kickboxing or high-intensity block (explosive work).
- Support: Elk/Deer Antler → Vitality, recovery.
- Post-training: Protein meal, electrolytes.
- Afternoon: Connection & nature immersion or time with friends.
Day 6: Integration
Theme: Align body + mind
- Morning: Hydration + meditation.
- Training: Functional strength / martial arts.
- Midday: Finish admin/logistics tasks.
- Afternoon: Creative sprint with Lion’s Mane.
- Evening: Blue Lotus + reflection → align week’s progress.
Day 7: Full Flow Day
Theme: Reset + prepare
- Sleep in if needed, hydrate + move lightly.
- Nature immersion, house reset, meal prep for week.
- Light training / stretching (optional).
- Connection: family, friends, community.
- Evening: Reflection ritual, set intentions for new cycle.
The 7-Day Vitality Reset is my way of distilling years of experimentation into a rhythm that truly works. It’s a framework that keeps me grounded, energized, and aligned with nature while running businesses, training, and living fully. This reset is about building trust with your body, refining your habits, and creating a cycle that supports both health and creativity. It’s not about perfection, it’s about momentum. Each repetition strengthens the foundation, and each cycle takes you deeper into balance, power, and presence.
-Xela Ray
