Roots of Vitality
Microdosing & Movement Mastery Program Details.
Week 1: Foundations of Vitality — Lay the Foundation or Keep Floating
Seasonal Theme: Spring – Renewal, Growth, and Awakening
Element & Direction: Earth | North
Week 1 is your reset point—a full-body return to rhythm after winter’s contraction. Through detoxification, nourishment, and grounded rituals, you’ll build the physiological and energetic foundation that every future layer of growth depends on. You’ll learn to support the lymphatic, digestive, and reproductive systems through food, movement, breathwork, and seasonal wisdom. Microdosing education begins here, rooted in safety, science, and sacred relationship. Morning rituals, circadian alignment, and sustainable living practices set the tone. For those ready to rise with the energy of spring, this is where it starts: no more floating, only rooting.
Week 1 is your reset point—a full-body return to rhythm after winter’s contraction. Through detoxification, nourishment, and grounded ritual, you’ll build the physiological and energetic foundation that every future layer of growth depends on. You’ll learn to support your lymphatic, digestive, and reproductive systems using food, breathwork, movement, and seasonal wisdom. Microdosing education begins here—rooted in safety, science, and sacred relationship. Expect to recalibrate your circadian rhythm, anchor intention, and refresh your home and habits for spring. This is where alignment starts—not with goals, but with grounded, embodied action.
Primary Focus Areas:
Physiological Systems:
Lymphatic: Drain stagnation and flush toxins
Digestive: Reignite metabolism and nutrient uptake
Reproductive: Support hormonal balance and fertility
Hormonal Rhythms:
Women: Follicular Phase – Estrogen rising, mental clarity increasing
Men: Testosterone Rise – Prime time for strength, energy, and action
Core Topics & Practices:
Intentional Living:
Daily + seasonal intention setting
Moon syncing + journaling rituals
Elemental direction: Earth & North embodiment
Sacred mornings: ritual design & nervous system support
Traditional Wisdom:
Intro to Ayurveda (Vata, Pitta, Kapha)
Spring dosha focus + liver health support
TCM principles for seasonal detox
Microdosing Foundations:
History, neuroscience, dosage protocols, right relationship
Integration strategies + safety awareness
Movement & Breath work:
Reflexology, pelvic floor activation, grounding stretches, inversions
Spring Renewal Flow: Movement class including twists, bridge, legs-up-the-wall
Breath practices: diaphragmatic + alternate nostril (Nadi Shodhana)
Spring Nutrition:
Detox & Lymph Support:
Hydrating foods: cucumber, celery, citrus
Herbal allies: nettle, dandelion, ginger
Gentle rituals: warm lemon water, gua sha, dry brushing, epsom salts
Gut & Digestive Support:
Leafy greens, sprouts, cruciferous vegetables
Probiotic-rich foods (kimchi, sauerkraut, kefir)
Light grains (quinoa, millet) and fiber-forward meals
Hormone Balancing:
Seeds: flax, sesame, pumpkin (seed cycling intro)
Healthy fats: avocado, nuts, cold-pressed oils
Cycle-specific foods: asparagus, berries, sprouts
Optional Cleanses & Detox Practices:
Kitchari Cleanse (1–3 days)
Intermittent fasting (16:8 window)
One-day water fast (with supervision)
Fasting isn’t about restriction—it’s about cellular recalibration. When you give your digestive system a break, your body shifts from consuming mode to repair mode. This activates a powerful process called autophagy, where old, damaged cells are cleared out and replaced with stronger, more efficient ones.
Research shows that fasting can:
Improve insulin sensitivity and blood sugar regulation
Support hormonal balance, including testosterone and estrogen cycling
Enhance mental clarity, mood stability, and focus
Whether it’s a gentle kitchari reset, intermittent fasting, or a short water fast, these practices are meant to clean the system, not punish the body. Always tune into your cycle, your energy, and your needs—especially if you're navigating hormonal shifts, intense training, or recovery.
Fasting isn’t about less food—it’s about more function.
Let your body rest so it can rebuild.
Sustainability Focus: Clean Body, Clear Space, Aligned Life
Your external environment mirrors your internal state. In Week 1, as you detox the body and reconnect with rhythm, you’ll also simplify and refine the spaces that hold you. This isn’t minimalism for aesthetics—it’s about nervous system regulation through clarity, spaciousness, and functional beauty.
Kitchen Reset
Nourishment begins before the plate.
Switch to reusable, non-toxic storage (glass, beeswax wraps)
Set up composting to reconnect waste with Earth
Restock your pantry with seasonal, local whole foods
Learn preservation techniques: fermenting, freezing, canning
Start a small herb garden—medicine at your fingertips
Wardrobe Refresh
Your clothes carry your energy. Clear out what doesn’t match the frequency you’re stepping into.
Declutter with intention: donate, swap, or repurpose
Choose regenerative materials (organic cotton, hemp, bamboo)
Shop local artisans or secondhand for lower-impact style
When your space reflects your vision, it becomes part of your transformation.
Soul Work & Integration:
Journaling Prompts:
What seeds am I planting this season?
How can I honor my ancestry while embracing growth?
Who do I want to be by midsummer?
Vision Board Ritual: Begin the Journey
Start gathering images, colors, words, and textures that reflect what makes you feel alive, grounded, and aligned with your deeper purpose. This board isn’t about hustle or fast manifestation—it’s about listening. Let it evolve through the seasons as your clarity deepens. You’ll bring it into the Closing Circle one month after the program ends to share, witness, and seal your next chapter.
Integration Tools:
Cycle tracking (Stardust app for all genders)
Dosha quiz for Ayurvedic insight
Nature therapy: Wild Mind activity exploring Earth & North
Weekly commitment: e.g., cooking 1 local, seasonal meal
Week 2: Energy & Expansion — Radiant Energy
Seasonal Theme: Summer — Vitality, Connection, and Activity
Element & Direction: Fire | South
Week 2 Overview:
This week is about rising—into your energy, your expression, and your full presence. Summer represents peak vitality, and this phase invites you to harness that heat through practices that build stamina, deepen connection, and channel creative momentum. You’ll work with your circulatory, respiratory, and muscular systems to increase flow, strength, and recovery.
We’ll integrate the Wim Hof Method—breath, cold, and mindset—to rewire your relationship with intensity and discomfort. You’ll also explore hormonal cycles, daily rituals, seasonal nutrition, and microdosing practices that match summer’s fiery rhythm.
This is where movement becomes momentum—and where your energy becomes a statement.
And just like your nervous system, your external world must be structured to contain your power.
Sustainability this week isn’t about restraint—it’s about intention. Your outdoor rituals, social spaces, and creative environments become sacred firekeepers, holding the energy you’re finally ready to own.
Primary Focus Areas:
Physiological Systems:
Circulatory: Oxygen, flow, and cardiovascular strength
Respiratory: Breath, capacity, and recovery
Muscular: Strength, movement, and stamina
Hormonal Rhythms:
Women: Ovulation — outward energy, visibility, and connection
Men: Testosterone Peak — prime time for performance, endurance, and expression
Core Topics & Practices:
Wim Hof Method Integration:
Breathwork: Wim Hof method for focus, vitality, and nervous system resilience
Cold Exposure: Showers or immersion to build grit, reduce inflammation, and regulate mood
Mindset Training: Mental fortitude, emotional regulation, and daily activation
Traditional Wisdom:
Ayurveda: Summer dosha balance with Pitta focus
TCM: Heart as the seasonal focus, emotional and energetic center
Movement & Breathwork:
Summer Vitality Flow: Warrior poses, energizing breath (Kapalabhati), and heart-openers
Dance and sun-powered sessions for joy and circulation
Breath balancing: Sheetali and alternate nostril for cooling + regulation
Daily Rhythm:
Morning rituals continued, with midday check-ins to regulate and reset
Energy tracking with microdosing + movement pairing
Summer Nutrition:
Circulatory Support:
Beets, berries, citrus, and mineral-rich salts for circulation and hydration
Heart-healthy fats (olive oil, salmon, avocado)
Respiratory Support:
Cooling herbs: mint, basil, thyme
Water-rich produce: watermelon, cucumber, zucchini
Lighter dairy or dairy alternatives to reduce mucus
Muscle Recovery:
Lean proteins + amino-rich seeds (pumpkin, hemp)
Electrolyte minerals: magnesium, potassium, sodium
Anti-inflammatory support: turmeric, ginger, rosemary
Seasonal Rhythm:
Light, frequent meals for energy and digestive ease
Herbal teas: hibiscus, peppermint, chamomile
Sustainability Focus: Contain the Fire, Amplify the Flow
Energy without structure burns out. This week, your sustainability practices become tools for channeling intensity into clear, aligned action—not scattered effort. Your outer spaces must support your radiance, not dilute it.
Outdoor Adventures → Sacred Expression
Let nature hold your energy, not absorb it unconsciously.
Use eco-conscious gear (stainless bottles, solar chargers, reusable utensils)
Practice Leave No Trace principles to stay in reciprocity with wild spaces
Join or lead community clean-ups to turn movement into impact
Make your adventures sacred: trail rituals, barefoot grounding, nature-based intention setting
Living Room Energy Upgrade → Your Social Sanctuary
The spaces you gather in either fuel your fire or feed distraction.
Embrace natural cooling (cross-ventilation, linen curtains, living plants)
Use air-purifying greenery to breathe clarity into your space
Upgrade with sustainable furniture or secondhand finds that hold meaning
Host zero-waste gatherings—rituals, meals, or movement sessions that leave no trace and spark real connection
Soul Work & Integration:
Journaling Prompts:
What lights me up—physically, mentally, spiritually?
What passions or relationships am I ready to ignite?
Emotional Alchemy:
Dance as medicine: use movement to process, express, and re-center
Confidence, creativity, and connection work: affirmations + mirror rituals
Integration journaling: document shifts, insights, actions
Reciprocity Practice:
Explore your ancestral line: where are your people from?
Honor your lineage by living in alignment with your vitality
Commitments:
One locally sourced meal per week
At least one new embodied adventure outdoors
Nature Therapy:
Wild Mind Practice: Explore the South + Fire direction through symbolic journaling and nature connection
Week 3: Balance & Empowerment — Embodying Strength
Seasonal Theme: Fall — Letting Go, Reflection, and Preparation
Element & Direction: Air | East
Week 3 Overview:
Fall is the season of refinement. After the high energy of summer, this week guides you into balance, boundaries, and embodied resilience. You’ll shift your focus inward—strengthening your immune, hormonal, and skin systems as your body begins to slow down and prepare for the darker months ahead. With the energy of the luteal phase (for women) and declining testosterone (for men), the emphasis turns to emotional regulation, nervous system care, and honoring what’s ready to be released.
Through breath, movement, food, and microdosing, you’ll create space to reflect, integrate, and fortify. This is the week to let go of what no longer serves—and root deeply into what keeps you steady.
And as you simplify your internal terrain, your environment must reflect it. Sustainability becomes sacred housekeeping—clearing your space to reclaim your focus. Your bedroom and bathroom transform into sanctuaries of repair and rhythm, echoing your new standards of clarity, care, and grounded power.
Primary Focus Areas:
Physiological Systems:
Immune: Fortify your body’s natural defenses
Endocrine: Stabilize hormones and cortisol rhythms
Integumentary (Skin): Support seasonal shifts in boundary and hydration
Hormonal Rhythms:
Women: Luteal Phase – introspective, grounding, and emotionally attuned
Men: Testosterone Decline – time to regulate, rest, and reset
Core Topics & Practices:
Seasonal Transition:
Integration of summer’s lessons and energy
The power of harvesting what’s working and composting what’s not
Traditional Wisdom:
Ayurvedic alignment with Fall: Vata/Pitta balancing
TCM focus on lung health, grief, and seasonal rhythm
Movement & Breathwork:
Autumn Resilience Flow: Grounding poses + dynamic lunges
Breathwork: alternate nostril breathing for balance and clarity
Neck and shoulder care + gua sha face massage for stress and skin support
Hormonal + Emotional Health:
Menstrual and hormonal awareness for the luteal phase
Tools for emotional steadiness: serenity prayer, gratitude, presence
Fall Nutrition:
Immune Strength:
Root vegetables (carrots, sweet potatoes, beets)
Vitamin C fruits + antioxidant-rich herbs (rosemary, thyme)
Mushrooms (shiitake, reishi) + fermented foods
Endocrine & Hormonal Support:
Healthy fats (avocado, nuts, seeds, coconut milk)
Cruciferous veggies (kale, broccoli, brussels sprouts)
Adaptogens: ashwagandha, holy basil
Whole grains (quinoa, oats, brown rice) for adrenal steadiness
Skin Health:
Soups, stews, broths for hydration
Omega-3s (flax, salmon, walnuts)
Colorful produce for cellular protection
Seasonal Eating Habits:
Warm, grounding meals: roasted veggies, warm cereals, nourishing soups
Warming spices: cinnamon, nutmeg, cloves
Sweeteners: light use of honey or maple syrup
Sustainability Focus: Clear Space, Clear Signal
Fall invites you to strip back to what’s essential—physically, emotionally, energetically. This week, sustainability becomes a boundary practice: protecting your space so your nervous system can ground, your hormones can regulate, and your intuition can rise without interference.
Bathroom Rituals → Conscious Care, Zero Waste
What touches your body should match your energy.
Transition to low-waste, biodegradable self-care tools
Use refillable containers and explore DIY skincare rooted in simplicity and Earth-aligned ingredients
Replace plastic with bamboo or compostable alternatives—let your rituals reflect your values
Bedroom Reset → Rest as Resistance
Your sleep space becomes a sanctuary for hormonal recalibration and nervous system repair.
Upgrade to organic or sustainable bedding for toxin-free rest
Use natural fibers (cotton, wool, linen) to support breathability and warmth
Introduce energy-efficient heating tools or draft blockers to conserve energy
Embrace intentional minimalism—clear your room to clear your mind
In a culture of overstimulation, sustainability becomes a form of sovereignty. This week, you protect your peace—inside and out.
Soul Work & Integration:
Journaling Prompts:
What am I ready to let go of?
How can I prepare for the next cycle of growth?
Emotional Integration:
Gratitude tracking + reflection journaling
Reclaim clarity by composting mental + emotional clutter
Reciprocity Practice:
Learn and reflect on your ancestral traditions and origins
Commitments:
Anchor 1–2 personal goals that honor your current energy level
Nature Therapy:
Wild Mind Practice: Explore the East and Air through guided journaling, breathwork, and time in nature
Week 4: Restoration & Reflection — Living in Flow
Seasonal Theme: Winter — Rest, Integration, and Preparation for Rebirth
Element & Direction: Water | West
Week 4 Overview:
Winter is your sacred pause—the space where regeneration happens and your next evolution takes form. In this final week, you’ll downshift into stillness to integrate all that’s come before. Through gentle movement, nervous system repair, digital detox, and deep nourishment, you’ll fortify the internal systems that hold you through transformation.
Winter governs the nervous, skeletal, and urinary systems, asking you to slow down, tune in, and conserve energy for what’s to come. You’ll explore the menstrual phase or testosterone reset, reflect on your journey, and learn to sustain your new vitality beyond the container.
This is where restoration becomes structure—and sustainability becomes sacred.
Your digital world, office space, and daily rituals either honor your nervous system or erode it. This week, you’ll practice environmental minimalism as an act of spiritual precision. Rest is not retreat—it’s return to source.
Primary Focus Areas:
Physiological Systems:
Nervous: Calm, regulate, and reset
Skeletal: Restore structure and support
Urinary: Maintain hydration and balance
Hormonal Rhythms:
Women: Menstrual Phase – Rest, inward reflection, intuitive insight
Men: Testosterone Reset – Grounding, recalibration, recovery
Core Topics & Practices:
Integration & Transition:
How to carry your practices into the next season
Planning for sustainable accountability
Movement & Breath work:
Winter Restoration Flow: Gentle yoga, restorative stretching, lymph micro-movements
Deep “water element” breath work for emotional release and grounding
Circadian Wisdom:
Evening ritual design, screen relationship reset, lighting choices
Honoring sunset and night rhythms
Manifestation & Community:
Visioning for the year ahead
Co-creating regenerative community
Visualization and belief practices rooted in rest
Traditional Wisdom:
Ayurveda: Vata and Kapha winter balancing
TCM: Kidney health, fear transmutation, deep restoration
Winter Nutrition:
Nervous System Support:
Magnesium-rich foods (leafy greens, whole grains, seeds)
B vitamins for nervous repair
Calming teas: chamomile, lemon balm, lavender
Skeletal Strength:
Calcium and vitamin D sources (greens, fish, eggs)
Phosphorus + magnesium-rich meals
Bone-supportive spices: turmeric, ginger, cinnamon
Urinary Health & Hydration:
Warm water, herbal infusions, and light diuretics (nettle, dandelion leaf)
Kidney allies: parsley, celery, cranberries
Mineral-rich hydration: pinch of sea salt or lemon water
Winter Eating Rhythms:
Cooked, grounding meals: root veggies, stews, porridges
Healthy fats: ghee, avocado, coconut oil
Seasonal produce: carrots, beets, squash, onions
Sustainability Focus: Digital & Office Reset — Sacred Structure for Stillness
Your digital life holds energetic weight. If left unchecked, it leaks your focus, clutters your nervous system, and drags you back into overstimulation. In Week 4, sustainability becomes energetic architecture—you refine your tools, spaces, and systems so your clarity can hold.
Eco-Tech Habits → Clean Signals Only
Digital declutter: Inbox, files, tabs, and apps—clear what’s outdated
E-waste recycling: Release devices that drain energy (literally and metaphorically)
Optimize energy flow: LED lighting, natural light use, programmable thermostats
Choose recycled, refillable, or bulk office supplies—less input, more intention
Mindful Remote Work → Work That Works for You
Integrate movement breaks + posture resets to support skeletal + urinary health
Align your workspace with breathability and quiet
Schedule “deep focus” blocks that honor cognitive rhythm + hormonal repair
Advocacy & Impact → Stillness That Reaches Beyond You
Use your clear energy for online activism or community organizing
Host or join digital skill-shares: seasonal living, low-waste practices, regenerative leadership
Let your online presence be an extension of your integrity—not your exhaustion
Sustainability in winter is not about doing more—it’s about removing everything that’s not essential to your evolution.
Soul Work & Integration:
Journaling Prompts:
What has this cycle taught me?
What seeds do I want to plant in the next season?
Integration Rituals:
Earth Mandala Creation: Set seasonal intentions with natural elements
Plan your future accountability practices + check-ins
Vision Board Completion & Reflection: Revisit the vision board you began in Spring. What images still speak to you? What new ones have emerged? Refine or finish your board as a visual altar to your aliveness, purpose, and next chapter.
Reciprocity Practice:
Embody ancestral teachings and traditions in your rest rituals
Commitments:
Choose 1–2 specific, post-program actions to carry forward
Nature Therapy:
Wild Mind Practice: Explore the West + Water through reflection in nature, journaling, or silent immersion
Interactive Elements & Integration Tools
This isn’t just content—it’s a living experience designed to move through your body, home, and habits. These features keep you connected, accountable, and empowered far beyond the 4-week journey.
Why Journaling Works (Science of Integration)
Journaling isn’t just reflection—it’s rewiring. Decades of research show that writing down your experiences, emotions, and intentions creates measurable shifts in both brain and body. It strengthens your immune system, regulates your nervous system, and enhances emotional clarity by turning chaotic thoughts into coherent narratives.
Neurologically, journaling activates the left hemisphere (logic, order) while calming the limbic system (fight/flight), helping you process stress, release old patterns, and encode new beliefs into memory. Studies also show that regular journaling improves sleep, reduces anxiety and depression, and increases goal follow-through by over 30%.
In this program, journaling is part of your integration protocol—where you connect insights to identity, and identity to action.
Don’t just think. Write. Anchor. Embody.
EMPOWERING Playlists
Curated soundtracks to support transformation through movement and stillness:
Movement Medicine
For embodied liberation, somatic release, and emotional processing through motion.
Energy & Power
Boost your system—ideal for workouts, cold showers, midday spikes.
Ground & Breathe
Slow down. Regulate. Use for meditation, breath work, and nervous system repair.
Sacred Dance
Rhythmic, playful, or sensual movement to reconnect with joy and body wisdom.
Deep Restoration
Use for sleep rituals, stretching, baths, or emotional downshifting.
Embodiment & Empowerment
For claiming confidence, stepping into presence, and charging your field.
Kriyas & Chants
Focused on Kundalini practices, ancient mantras, and energetic clearing.
Laser Focus
For work sessions, journaling, and states that require concentration and flow.
Mantras & Affirmations
Spoken or musical affirmations to rewire mindset and root into truth.
Community Engagement
You weren’t meant to do this alone—growth accelerates in connection.
Live Q&A Calls + Group Discussions – Share insights, ask questions, get real-time support
Accountability Buddy System – Match with another participant for shared motivation and mutual reflection
Resources & Ritual Tools
Supportive Apps:
Love Ritual App for cultivating mindful relationships
Stardust for tracking menstrual + energetic cycles (for all genders)
Shaya for meaningful prompts and community conversations deepening presence in your relationships
Eco Living Links:
Sustainable product recs like Caraboo toilet paper, eco-friendly CBD brands, and reusable wellness tools
Guides & PDFs:
Downloadable microdosing protocols, seasonal recipes, Ayurvedic quizzes, journaling prompts, and Earth-based rituals
Post-Program Integration
Transformation doesn’t end—it evolves. You’ll receive:
Seasonal Cycle Integration Guide – A bonus roadmap to support continued alignment all year long
Monthly Follow-Ups – Optional community sessions for realignment, accountability, and seasonal reflection
Program Features at a Glance:
Wisdom Meets Science:
Ayurvedic seasonal rhythms
TCM organ systems & emotional mapping
Microdosing safety, strategy, and spiritual grounding
Interactive Components:
Themed playlists
Group challenges
Live sessions + shared embodiment practices
Long-Term Integration:
Lifetime access to materials
Seasonal Health Guide
Community-driven evolution
This program isn’t just about wellness—it’s about living in right relationship with your body, your rhythms, and the Earth itself.
You won’t just leave informed.
You’ll leave activated.
