Daily Wellness Routine

A structured daily routine from The UltraMind Solution to support brain health and overall wellness.

Wake Up

  • Wake up 90 minutes before you need to leave the house.

Morning Ritual

  • Do soft-belly breathing upon waking.
  • Engage in physical exercise, relaxation, or a brain exercise during this time. (Yoga is perfect in the morning.)
  • Drink 1 cup of decaf or caffeinated green tea steeped in hot water for 5 minutes (you may also have green tea later in the day; limit your daily intake to 2 cups).

Breakfast

  • Take the first dose of your multivitamin, calcium/magnesium, vitamin D, omega-3 fats, and methylation supplements with your breakfast, (Other than the vitamin D, it is best to take your supplements in two daily doses.)
  • Do soft-belly breathing.
  • Eat breakfast—You can try any of the breakfast options in this guide or use the nutritional guidelines as outlined in Chapter 14 of the book to create your own recipes.

Morning Snack

  • Eating snacks is an important way to stay in balance. Protein is particularly helpful. You can try any of the snacks in this guide or use the nutritional guidelines as outlined in Chapter 14 of the book to create your own.

Lunch

  • Do soft-belly breathing.
  • Eat lunch—You can try any of the lunch options in this guide or use the nutritional guidelines as outlined in Chapter 14 of the book to create your own recipes

Afternoon Snack

  • Any of the morning snack options are excellent, or, if you are really hungry, you could try an UltraShake. See recipe later in this section.

Before Dinner

  • Walk for 30 minutes or do your aerobic exercise training.
  • Do soft-belly breathing.

Dinner

  • Take the second dose of your multivitamin, calcium/magnesium, omega-3 fats, and methylation supplements with your dinner. (Remember, you do not need to take vitamin D again here.)
  • Eat dinner—You can try any of the dinner options in this guide or use the nutritional guidelines as outlined in Chapter 14 of the book to create your own recipes.

Bedtime

  • Do 20–30 minutes of relaxation. I suggest an UltraBath. It is not only relaxing, but also helps you detoxify.
  • Do soft-belly breathing before falling asleep.

Note: This routine is adapted from The UltraMind Solution by Dr. Mark Hyman. Consult Chapter 14 for detailed nutritional guidelines and the full six-week program.