The Primed Life

20 Ways to Optimize Your Energy (How to Gain Energy and How to Limit Energy Stealers)

(Morning rituals — tongue scraping, nitric oxide, fasting, and light-aligned eating)

Tongue scraping is easy and cool to do. It eliminates built up toxins from your tongue accumulated while you slept. Best to get rid of these before drinking your water, or you could simply tape your mouth like I do before sleeping.

Nitric oxide release exercise is also fun and easy. It takes just minutes and is excellent for blood circulation. Google Dr. Zach Bush and nitric oxide to see his short video. I also spin to my right 33 times because it makes me feel good. No medical reason. I just like it. Eat breakfast like a king to assist your circadian sleep cycle. I try and eat within the light cycle of the sun and prefer to have my biggest meal  in the morning. I personally greatly limit my eating after dark, consuming my last food at around 4PM.

natural regular intelligent fast of 16 hours then I enjoy a big breakfast at 8AM the following day. Eat food that nourishes and energizes your brain and body. These foods would include seafood, eggs, leafy green vegetables, quality grass-fed meats, good fats like olive oil, avocado oil, and coconut oil. Nuts (not peanuts), dark chocolate, seasonal vegetables, and fruits are good but the quantity depends on your context. If unhealthy and/ or not getting much sun for the day, I would restrict fruits.

Try Virgin Coconut Oil oil pulling for oral health. VCO is anti-fungal, anti-bacterial and anti-microbial that kill harmful germs in your mouth. I oil pull as part of a walk or jog to Primed meetings  to get the added benefit of nose breathing muscle memory.

If living in tropics and healthy = Quality carbohydrates are fine. Just eat seasonally. If living in tropics = Food with sulphur are very important. If living in tropics, sun is critical = You get less energy from tropical water.

(Context-dependent nutrition — tropics, carbohydrates, sulphur, and sun)

When we sleep, we are having a mini hibernation. If well nourished already, you can fast a little longer by having your last meal at 6 PM. Then enjoy a great breakfast at 8 AM, which means you fasted for 14 hours. The best fast can probably be a technology fast where you get away from wi-fi, cellphones, cell towers, fake lights, etc. Aim to have a technology fast at least once or twice a week.

Take Action Eat breakfast like a king (quality nutrition that is energy-densed) and then have a nice late lunch at  4 PM. Then skip dinner or have a light soup or something easy to digest instead.

20 Energy-Densed Food Quality seafood that is not farmed is the best source of food energy on the planet. This seafood swims in electron-densed water. Try and avoid a lot of bigger fish that may have a build up of mercury. Quality seafood and fats deliver 4 times the energy to your electron transport chain. Quality eggs are a wonderful source of nutrients and energy. Buy the best ones you can afford with pastured eggs.. Please see “20 Reasons Why Eggs Rock.” The cholesterol myth is a big fat lie designed to sell more breakfast cereal, medicine, diagnostic test and cancer treatments. Quality eggs means from pastured raised hens; but go for the best quality you can afford.

Dopamine-Enhancing Activities A beach holiday in a relaxing sunny place A camping trip to help you reset your circadian rhythms Nature tripping in a forest Bush walking, hiking or trail walking Setting up a garden for vegetables, herbs, etc. Surfing, snorkeling, diving, etc. Water sports are fabulous. Horse riding, visiting a farm and other activities outside in a quality environment Start using a stand-up desk. Develop a habit of doing Nitric Oxide Release, which takes just 4 minutes which is fun.

The Value of Quality Sleep

(Sleep optimization — bedtime, darkness, temperature, and magnesium)

Set bedtime ideally at around 9:30 PM to 10:30 PM. Our most restorative sleep window is when we get into REM sleep between 11:00 PM and 2:00 AM (approximately).

Having a nice warm or hot bath with epsom salts is a great way to get magnesium into your body through your skin as this helps soothe you.

Use a sleep mask and ear plugs, if applicable in your environment. Try journaling at the end of your day. Maybe meditate or do a calming activity. Review and add to your morning gratitude journal to round out your day.

Ideally eat 2 nutrient and energy-densed meals in daylight hours, then let your digestive sytem have a break. It takes energy to digest food, so it is best to limit this, and definitely do not eat late at night when recovery and repair should be prioritized while you sleep.

Supplements – If your body is designed to make it, you will affect the feedback loop if you take it. I do not buy supplements, but I do buy quality water from Europe.

2. Water: Look for water that is lower in deuterium or deuterium-depleted, depending on your context (see Chapter 4). This chapter explains that the water your body makes is probably more critical than the water you drink—no need to drink a lot of water unless sweating excessively.

3. Enjoy exercise and natural movement in your outdoor environment and have a daily routine of Nitric Oxide Release, which is a fun 4-minute exercise. Rebounding is also entertaining.

4. Being ungrateful for your past lessons or hardships and those who helped you is being self-centred and depleting energy.

Harry started to forget to turn off his Wi-Fi at night. His neighbours in the apartment building got upgraded TV antenna reception. They purchased additional wireless devices, such as baby monitors and the latest iPhones.

No need to drink a lot of water. Your environmental context is key. If you engage in activities that cause you to sweat a lot, then consuming more water may be important. The more high-quality food you eat (like coconut oil, ghee, butter, eggs, etc.), the more efficiently your body will produce its own metabolic water. You’ll be more like a camel in the desert using its fat stored in its hump.

Chapter 8 20 Daily Habits for Optimal Energy

3. Tongue scraping is easy and cool to do. It eliminates built-up toxins from your tongue accumulated while you slept. Best to get rid of these before drinking your water, or you could simply tape your mouth like I do before sleeping. 4. Rehydrate yourself after becoming dehydrated while you slept. I personally have a glass of European water. I often use a mixture of quality bicarbonate/baking soda and apple cider vinegar (this alkalizes the body but also has a laxative effect, so be cautious).

4. Breathing exercises such as Wim Hof, Buteyko, etc., can also be relaxing and be a form of meditation. Meditation is also beneficial to calm your mind and body. 4-7-8 breathing is also good. Remember that it is always best to breathe in through your nose. I will be taking the breathwork course with Erwan La Corre, whom Dr Jack Kruse says is the most optimal for us.

5. Nitric oxide release exercise is also fun and easy. It takes just minutes and is excellent for blood circulation. Google Dr Zach Bush and nitric oxide to see his short video. I also spin to my right 33 times because it makes me feel good—no medical reason. I just like it. In the southern hemisphere, I now spin to my left. Rebounding is also a fun activity to get your lymphatic system working.

6. Eat breakfast like a king to assist your circadian sleep cycle. I try to eat within the light cycle of the sun and prefer to have my biggest meal in the morning. I personally greatly limit my eating after dark, consuming my last meal at around 4 PM. This means I have a natural, regular, intelligent fast of 16 hours, then I enjoy a big breakfast at 8 AM the following day.

7. Try Virgin Coconut Oil pulling for oral health. VCO is anti-fungal, anti-bacterial, and anti-microbial, which kills harmful germs in your mouth. I oil pull as part of a walk or jog to Primed meetings to get the added benefit of nose breathing muscle memory.

This ritual—baking soda with water and apple cider vinegar (ACV) on an empty stomach—is a primal morning hack that resets your system, detoxes your gut, and sharpens your edge. It’s inexpensive, requires no prescription, and builds strength from the inside out.

Take Action Don’t just read this. Do it. Tomorrow morning: 1 tsp organic apple cider vinegar ½ tsp baking soda Mix in 8–12 oz of water, let it fizz, and drink it before anything else.

Take Action Eat breakfast like a king (energy-dense quality nutrition) and then have a nice late lunch at 4 PM. Then skip dinner or have a light soup or something easy to digest instead.

6. It is best to eat outside in the natural sunlight and not under fake light where possible, or eat in naturally lit areas and not under bright lights. By simply opening doors and windows, you are allowing natural light into your environment.

food. Oral hygiene is enhanced by Organic Virgin Coconut Oil pulling, which is something I do almost daily. VCO is anti-fungal, anti-microbial, and anti-bacterial, and cleans your entire mouth from your gums, teeth, tongue, etc.

6. Seaweeds or Sea Vegetables like nori, kelp, chlorella, wakame, dulse, spirulina, to name a few. Seaweed contains high levels of iodine, which helps keep your metabolism up. 7. Grass-fed meats. Remember, you are what you eat. Farmers sometimes feed their animals grains, low-fat stuff, and soy to make them fat. They become even fatter if restricted from the sun. Unfortunately, when they become fatter, they also become sicker and often receive shots of antibiotics. Yikes. Quality meat is a good source of energy and nutrition for people who eat meat, provided that the animal was raised properly. Organ meats like liver, bone marrow, and bone broths are also nutrient-dense.

7. Energy Without the Crash Coffee gives you a spike. Then it drops you flat. Moringa gives clean, sustained energy thanks to its rich blend of vitamins and minerals—especially iron and B vitamins. You stay switched on, no crash in sight.

Add a teaspoon of Moringa powder to your smoothie. Brew Moringa tea in the morning. Sprinkle it on your salad. Add to your scrambled eggs. Throw some in your coconut cream curry.

Take Action Stop waiting for energy to show up—create it. Add ENERGYbits to your daily stack. Start small: 10 spirulina tablets in the morning, 10 chlorella after dinner. Experience what happens when your body runs on pure, primal fuel. This is not necessary for everyone. As you now know, your individual context is key. If I were a vegan with enough spare cash, I would definitely add this to my life. You might also incorporate only on the days you could not get lots of natural sunlight.

3. Set bedtime ideally at around 9:30 PM to 10:30 PM. Our most restorative sleep window is when we get into REM sleep between 11:00 PM and 2:00 AM (approximately).

4. Ensure your bedroom is totally dark and cold. No electrical devices should be plugged in, and cellphones should be far away from you.

5. Magnesium Matters Magnesium glycinate before bed supports natural melatonin production. It’s the mineral calm your brain needs.

6. The Challenge That Transforms Commit to Guru Pashupati’s 64 Day Challenge and you’ll see for yourself—yoga is not exercise, it’s evolution.

7. Power Up with Raw Cacao Raw cacao is rich in magnesium and antioxidants, supporting brain health and activating your pineal gland naturally. Make a morning cacao elixir instead of coffee—your neurons will dance.

(Mitochondrial dehydration — blue light, water production, and metabolic signaling)

“Just so we are clear, chronic artificial blue light is equivalent to chronic excessive carbohydrates because both contain excessive photoelectric energies. This means that chronic fake blue light from technology and TV dehydrates your mitochondria just as a piece of steak is dehydrated in a microwave. Why? Blue light slows electron chain flow on your inner mitochondrial membrane, and this lowers the spinning of the ATPase. Most people forget that glucose metabolism and beta oxidation of fats make CO2 and water as a side effect in mitochondria. This is a sign of healthy mitochondria. If your mitochondria are inefficient for any reason, by definition, this means they have a higher heteroplasmy rate, and you become dehydrated by definition, as the picture below shows. Sun energy uses water and CO2 to make glucose by photosynthesis in a chloroplast. Mitochondria reverse the photosynthetic process in animals. So when you are constipated, or have dry skin, dry eyes, dry vagina, no saliva, hangover, headaches, or are prone to concussions – these are all signs of poor mitochondrial function in many disease states.” Dr Jack Kruse.

Extra 2 20 Great Books to Read