🔔 Elevare Gazette: Sunday Issue

^{Today's Focus: Mid-Year Reset Challenge}

In today’s edition, we’re going to kick off a 7-day challenge! I will continue this for a month, and if you’re doing it with me, let me know! We can feature your progress in our upcoming editions, with or without your name :)

It’s almost July and I love new months, it gives us a clean slate, and this month does not know you yet, so show it what you can be 😉 

This is called a “Mid-Year Reset” Some of these are pretty basic, but are we really doing them? 👀

#1. Morning Walks: Obviously, you can walk at any time, but morning walks are incredibly beneficial to your health. Morning light exposure helps regulate your circadian rhythm, improving sleep and mood. Physical activity increases the production of brain-derived neurotrophic factor (BDNF), supporting brain health and cognitive function. I’d say aim for 30 minutes of walking each morning.

#2. 60 Minutes of Knowledge: Dedicate 60 minutes to learning each day. This can be through a book, a course, a TEDx YouTube video, or anything that expands your knowledge. Continuous learning strengthens neural connections and promotes neuroplasticity, keeping your brain sharp and agile.

#3. Meals:

• No sugary or sweet food for the first 2-3 hours after waking up. This helps regulate insulin levels, preventing a spike in blood sugar that can lead to energy crashes later in the day.

• No coffee for the first 90 minutes after waking up (this helps avoid the mid-day crash). Delaying coffee intake allows your body's natural cortisol levels to peak, providing natural energy. (this one is going to be a challenge for me)

• Lunch with a dessert. Enjoying a small dessert with lunch can help satisfy sweet cravings early, reducing the temptation to indulge later in the day.

• Dinner: low carb, low fat, high in protein. A balanced dinner with high protein helps manage blood sugar levels and supports muscle repair and growth.

• Drink 2-3 liters (68-101 oz) of water daily. Staying hydrated helps in digestion, helps maintain energy levels, and supports overall bodily functions.

Avoiding sugar and delaying coffee intake can stabilize your blood sugar and energy levels, preventing the mid-day slump. Proper hydration is essential for maintaining cognitive function and overall health.

Hey there! Just a quick question: do you mind spreading the love by sharing this awesome newsletter with someone? 🙂 Thanks a bunch!!

#4. Meditate: Even if you’re new to meditation, which I am, give it a try with 15 minutes of pure silence or a guided meditation. Meditation can reduce stress, enhance concentration, and improve emotional well-being.

#5. Workout: Commit to 6x/week gym, with 45 minutes of weight lifting and 30 minutes of cardio. Regular exercise supports overall brain health, improves mood, and reduces symptoms of anxiety and depression.

#6. Vitamins: If you take supplements, include them here. Proper nutrition and supplementation support overall well-being and can enhance cognitive function.

#7. Journaling: Spend 10 minutes each morning and evening journaling. Writing about your thoughts and experiences can enhance self-reflection and emotional regulation, promoting mental clarity and reducing stress.

#8. Writing: Write something each day, whether it’s on social media or in your notebook. Regular writing exercises the brain and improves cognitive function, creativity, and communication skills.

#9. One Intro: Introduce yourself to one of your connections or connect with someone new. Social interaction stimulates the brain and can boost feelings of happiness and well-being!

These are all non-negotiable for the week. If you’re doing this with me, by the end of next week, let me know how it went! Feel free to tag @elevaregazette on LinkedIn or tag me anywhere else if you're doing this challenge.

One week should be a good start, and if you think we can add anything else, I’d love to hear that! 🙂 

Until Thursday,

Anusha Kannan

Follow Anusha on LinkedIn

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