Supporting materials for the Morning Momentum Book. Including a deeper dive, references and links to podcasts, articles and videos.

By Callum @ AvocadoNinja

These are general recommendations and you should check with a healthcare professional before making any changes to your lifestyle or diet.




This section explains the science behind Momentum. Knowing how the physiology works can spark additional motivation to apply what you learn!

Mitochondria Resources

A great short video explaining how mitochondria creates ATP:



[1] “Each cell in the human body contains between 1,000 and 2,5001 mitochondria”
Mitochondria—Fundamental to Life and Health - PMC (
National Library of Medicine. Journal List Integr Med (Encinitas) v.13(2); 2014 Apr PMC4684129, Joseph Pizzorno


[2] “...the average person has around 50 – 100 grams (1.75 / 3.5 oz.) of ATP in their system at any one time” Physiology, Adenosine Triphosphate - StatPearls - NCBI Bookshelf ( Physiology, Adenosine Triphosphate Jacob Dunn; Michael H. Grider.


[3] Not only do mitochondria create your life force, but they also control cell communication and decide when cells live and die Recent Insights into the Mitochondrial Role in Autophagy and Its Regulation by Oxidative Stress - PMC ( Journal List Oxid Med Cell Longev v.2019; 2019 PMC6875203. Recent Insights into the Mitochondrial Role in Autophagy and Its Regulation by Oxidative Stress

Vicente Roca-Agujetas, 1 , 2 Cristina de Dios, 1 , 2 , 3 Laura Lestón, 1 Montserrat Marí, 1 Albert Morales, 1 and Anna Colellcorresponding author 1 , 2


[4] “If your muscle cells have poorly functioning mitochondria it can lead to symptoms of chronic fatigue“ Mitochondrial dysfunctions in myalgic encephalomyelitis/chronic fatigue syndrome explained by activated immuno-inflammatory, oxidative and nitrosative stress pathways - PubMed ( Comparative Study Metab Brain Dis. 2014 Mar;29(1):19-36. Doi: 10.1007/s11011-013-9435-x. Gerwyn Morris 1, Michael Maes


Alkaline Balance Resources

Robert Becker describes in his book, The Body Electric, and Jerry Tennant describes in his book, Healing Is Voltage—your body operates on electrochemical gradients, and consuming a full spectrum of minerals will allow you to maintain those proper electrochemical gradients.


Mineral Deficiency Symptoms: What's Draining Your Human Battery. (


Moss Nutrition - Article about the health risk of low grade, chronic metabolic acidosis.




[5] The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? - PMC ( Journal List J Environ Public Health v.2012; 2012 PMC3195546 Journal of Environmental and Public Healthv.2012; 2012PMC3195546 Gerry K. Schwalfenberg.


[6] Diet-induced acidosis: is it real and clinically relevant? - PubMed (  Br J Nutr

. 2010 Apr;103(8):1185-94. doi: 10.1017/S0007114509993047. Epub 2009 Dec 15.
Diet-induced acidosis: is it real and clinically relevant? Joseph Pizzorno 1, Lynda A Frassetto, Joseph Katzinger


Glycaemic Variability Resources



[7] Glycemic Variability: How Do We Measure It and Why Is It Important? - PMC (
Diabetes Metab J. 2015 Aug; 39(4): 273–282. Published online 2015 Aug 17. doi: 10.4093/dmj.2015.39.4.273 Sunghwan Suh1 and Jae Hyeon Kimcorresponding


[8] Glycemic variability: adverse clinical outcomes and how to improve it? | Cardiovascular Diabetology | Full Text ( Zhou, Z., Sun, B., Huang, S. et al. Glycemic variability: adverse clinical outcomes and how to improve it?. Cardiovasc Diabetol 19, 102 (2020).


[9] Effects of Exercise on Blood Glucose and Glycemic Variability in Type 2 Diabetic Patients with Dawn Phenomenon - PMC ( Journal List Biomed Res Int PMC7057022 Xin Zheng,corresponding author 1 , 2 , 3 , 4 Yanyan Qi, 1 , 3 , 4 Lina Bi, 1 , 3 , 4 Wenli Shi, 2 , 4 Yan Zhang, 1 , 4 Dan Zhao, 1 , 4 Su Hu, 1 , 4 Meixin Li, 2 , 3 , 4 and Qin Li 1 , 4


Autophagy Resources

The 2016 Nobel Prize in Physiology or Medicine - Press release - - great summary of autophagy




[10] Protein Oxidation in Aging: Does It Play a Role in Aging Progression? | Antioxidants & Redox Signaling ( Antioxidants & Redox SignalingVol. 23, No. 3 Forum Review Articles,Aging (S.I. Liochev, Ed.)


[11] Essential role for autophagy in life span extension - PMC (

Journal List J Clin Invest v.125(1); 2015 Jan 2 PMC4382258 Frank Madeo,1,2 Andreas Zimmermann,1 Maria Chiara Maiuri,3,4 and Guido Kroemer3,4,5,6


[12] The 2016 Nobel Prize in Physiology or Medicine - Press release -


[13] Autophagy in the cardiovascular system - PubMed (

Biochim Biophys Acta. 2009 Sep;1793(9):1485-95. doi: 10.1016/j.bbamcr.2008.12.011. Guido R Y De Meyer 1, Wim Martinet


[14] Frontiers | Communication Between Autophagy and Insulin Action: At the Crux of Insulin Action-Insulin Resistance? | Cell and Developmental Biology (

Chronic Inflammation Resources



[15] On Evolutionary Biology, Inflammation, Infection, and the Causes of Atherosclerosis | Circulation ( Paul M. Ridker Published1 Jan 2002 2002;105:2–4


[16] Chronic Inflammation - StatPearls - NCBI Bookshelf ( Roma Pahwa; Amandeep Goyal; Ishwarlal Jialal.


[17] Impact of Long-Term RF-EMF on Oxidative Stress and Neuroinflammation in Aging Brains of C57BL/6 Mice - PMC ( Int J Mol Sci. 2018 Jul; 19(7): 2103. Published online 2018 Jul 19. doi: 10.3390/ijms19072103 PMCID: PMC6073444 PMID: 30029554


[18] Inflammation: The Common Pathway of Stress-Related Diseases - PMC (
Front Hum Neurosci. 2017; 11: 316. Published online 2017 Jun 20. doi: 10.3389/fnhum.2017.00316 PMCID: PMC5476783 PMID: 28676747 Inflammation: The Common Pathway of Stress-Related Diseases Yun-Zi Liu, Yun-Xia Wang, and Chun-Lei Jiang*


[19] Chronic inflammation and oxidative stress as a major cause of age-related diseases and cancer - PubMed ( Nemat Khansari 1, Yadollah Shakiba, Mahdi Mahmoudi PMID: 19149749 DOI: 10.2174/187221309787158371


Hormesis Resources



[20] Intermittent living; the use of ancient challenges as a vaccine against the deleterious effects of modern life – A hypothesis - ScienceDirect Review J Physiol Anthropol . 2010;29(4):127-32. doi: 10.2114/jpa2.29.127.Leo Pruimbooma Frits A.J.Muskietb


[21] What Doesn't Kill Us by Scott Carney: 9781635652413 | Books


[22] High intensity interval training and molecular adaptive response of skeletal muscle - ScienceDirect Ferenc Tormaa Zoltan Gombosa Matyas Jokaia Masaki Takedab Tatsuya Mimurac Zsolt Radaka


[23] Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study - PMC (

World J Diabetes. 2017 Apr 15; 8(4): 154–164. Published online 2017 Apr 15. doi: 10.4239/wjd.v8.i4.154 PMCID: PMC5394735 PMID: 28465792


[24] Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects - PubMed ( Nutr Res. 2012 Dec;32(12):947-55. doi: 10.1016/j.nutres.2012.06.021. Epub 2012 Oct 4. Mo'ez Al-Islam E Faris 1, Safia Kacimi, Ref'at A Al-Kurd, Mohammad A Fararjeh, Yasser K Bustanji, Mohammad K Mohammad, Mohammad L Salem


[25] Improvements in coronary heart disease risk indicators by alternate-day fasting involve adipose tissue modulations - PubMed ( Controlled Clinical Trial Obesity (Silver Spring). 2010 Nov;18(11):2152-9. Surabhi Bhutani 1, Monica C Klempel, Reed A Berger, Krista A Varady


[26] Usefulness of Routine Periodic Fasting to Lower Risk of Coronary Artery Disease among Patients Undergoing Coronary Angiography - PMC ( Am J Cardiol. Author manuscript; available in PMC 2009 Oct 1. Published in final edited form as: Am J Cardiol. 2008 Oct 1; 102(7): 814–819. Published online 2008 Jul 10. doi: 10.1016/j.amjcard.2008.05.021 PMCID: PMC2572991 NIHMSID: NIHMS71276 PMID: 18805103


[27] Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer's disease - PubMed ( Veerendra Kumar Madala Halagappa 1, Zhihong Guo, Michelle Pearson, Yasuji Matsuoka, Roy G Cutler, Frank M Laferla, Mark P Mattson PMID: 17306982 DOI: 10.1016/j.nbd.2006.12.019


[28] Dietary restriction increases the number of newly generated neural cells, and induces BDNF expression, in the dentate gyrus of rats - PubMed ( J Lee 1, W Duan, J M Long, D K Ingram, M P Mattson Affiliations expand PMID: 11220789 DOI: 10.1385/JMN:15:2:99


[29] Chronic intermittent fasting improves cognitive functions and brain structures in mice - PubMed (
Liaoliao Li 1, Zhi Wang, Zhiyi Zuo PMID: 23755298 PMCID: PMC3670843 DOI: 10.1371/journal.pone.0066069


[30] Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine - PubMed ( C Zauner 1, B Schneeweiss, A Kranz, C Madl, K Ratheiser, L Kramer, E Roth, B Schneider, K Lenz PMID: 10837292 DOI: 10.1093/ajcn/71.6.1511


[31] Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men - PubMed ( M L Hartman 1, J D Veldhuis, M L Johnson, M M Lee, K G Alberti, E Samojlik, M O Thorner PMID: 1548337 DOI: 10.1210/jcem.74.4.1548337


[32] The effect of prolonged fasting on levels of growth hormone-binding protein and free growth hormone - PubMed ( B Salgin 1, M L Marcovecchio, N Hill, D B Dunger, J Frystyk PMID: 22386777 DOI: 10.1016/j.ghir.2012.02.003


[33] Effects of intermittent feeding upon growth and life span in rats - PubMed ( C L Goodrick, D K Ingram, M A Reynolds, J R Freeman, N L Cider PMID: 7117847 DOI: 10.1159/000212538


[34] Adiponectin increases fatty acid oxidation in skeletal muscle cells by sequential activation of AMP-activated protein kinase, p38 mitogen-activated protein kinase, and peroxisome proliferator-activated receptor alpha - PubMed ( Myeong Jin Yoon 1, Gha Young Lee, Jun-Jae Chung, Young Ho Ahn, Seung Hwan Hong, Jae Bum Kim PMID: 16936205 DOI: 10.2337/db05-1322


[35] JCI - Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure in humans Research Article | 10.1172/JCI60433 Véronique Ouellet, Sébastien M. Labbé, Denis P. Blondin, Serge Phoenix, Brigitte Guérin, François Haman, Eric E. Turcotte, Denis Richard, and André C. Carpentier


[36] Adiponectin and cardiovascular disease - PubMed ( Rei Shibata 1, Noriyuki Ouchi, Toyoaki Murohara PMID: 19261992 DOI: 10.1253/circj.cj-09-0057


[37] Being cool: how body temperature influences ageing and longevity - PMC ( Journal List Springer Open Choice PMC4486781 Gerald Keil, Elizabeth Cummings, and João Pedro de Magalhãescorresponding author


[38] Endocrine regulation of subcutaneous fat metabolism during cold exposure in humans - PubMed (
Juraj Koska 1, Lucia Ksinantova, Elena Seböková, Richard Kvetnansky, Iwar Klimes, George Chrousos, Karel Pacak PMID: 12079880 DOI: 10.1111/j.1749-6632.2002.tb04308.x


[39] Functional brown adipose tissue in healthy adults - PubMed (

Kirsi A Virtanen 1, Martin E Lidell, Janne Orava, Mikael Heglind, Rickard Westergren, Tarja Niemi, Markku Taittonen, Jukka Laine, Nina-Johanna Savisto, Sven Enerbäck, Pirjo Nuutila PMID: 19357407 DOI: 10.1056/NEJMoa0808949


[40] Cold Exposure Induces Tissue‐Specific Modulation of the Insulin‐Signalling Pathway in Rattus Norvegicus - Gasparetti - 2003 - The Journal of Physiology - Wiley Online Library

Alessandra L. Gasparetti,Cláudio T. de Souza,Márcio Pereira-da-Silva,Rachel L. G. S. Oliveira,Mário J. A. Saad,Everardo M. Carneiro,Lício A. Velloso


[41] Immune system of cold-exposed and cold-adapted humans - PubMed (
L Janský 1, D Pospísilová, S Honzová, B Ulicný, P Srámek, V Zeman, J Kamínková PMID: 8925815 DOI: 10.1007/BF00242274


[42] Uric acid and glutathione levels during short-term whole body cold exposure - PubMed (
W G Siems 1, F J van Kuijk, R Maass, R Brenken PMID: 8063192 DOI: 10.1016/0891-5849(94)90030-2


[43] Unexpected Benefits of Intermittent Hypoxia: Enhanced Respiratory and Nonrespiratory Motor Function - PMC ( Physiology (Bethesda). 2014 Jan; 29(1): 39–48. doi: 10.1152/physiol.00012.2013 E. A. Dale,* F. Ben Mabrouk, and G. S. Mitchellcorresponding author


[44] Benefits of Sunlight: A Bright Spot for Human Health - PMC (
Environ Health Perspect. 2008 Apr; 116(4): A160–A167. doi: 10.1289/ehp.116-a160 PMCID: PMC2290997 PMID: 18414615 M. Nathaniel Mead


[45] Current potential health benefits of sulforaphane - PMC ( EXCLI J. 2016; 15: 571–577. Published online 2016 Oct 13. doi: 10.17179/excli2016-485 Jae Kwang Kim1 and Sang Un Park*,2



part 2 - morning momentum

This section gives you the most powerful techniques and cutting-edge tools to give you everything it needs to start each day powerfully. Each one of these steps will impact your mind and body in a potent way and build unstoppable momentum in your life!

Sleep Resources

Dr. Michael Breus, known as “The Sleep Doctor,” has identified four specific chronotypes set in our DNA. Watch the video below and do the quiz to find your type. Once you know this, you can structure your day accordingly.


Take the sleep type quiz here.

Eliminate Mouth Breathing


One of the biggest issues with sleep quality is that we are breathing through our mouth. To find out more about this and how to fix it, take a look a Patrick McKeowns' article here:


Patrick is an internationally renowned breathing expert who we work with and support. Have a look at this amazing interview about how to breathe correctly.



  1. [1] The Neuroprotective Aspects of Sleep - PMC ( MEDtube Sci. Author manuscript; available in PMC 2015 Nov 18. Published in final edited form as: MEDtube Sci. 2015 Mar; 3(1): 35–40. PMCID: PMC4651462 NIHMSID: NIHMS734829 PMID: 26594659

  1. [2] Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile - PMC (
    Front Aging Neurosci. 2014; 6: 134. Published online 2014 Jun 24. Prepublished online 2014 Mar 25. doi: 10.3389/fnagi.2014.00134 PMCID: PMC4067693 PMID: 25009494 Diego Robles Mazzotti,1,* Camila Guindalini,1 Walter André dos Santos Moraes,1 Monica Levy Andersen,1 Maysa Seabra Cendoroglo,2 Luiz Roberto Ramos,3 and Sergio Tufik1

  3. [3] Sleep deprivation: Impact on cognitive performance - PMC ( Neuropsychiatr Dis Treat. 2007 Oct; 3(5): 553–567. PMCID: PMC2656292 PMID: 19300585 Sleep deprivation: Impact on cognitive performance Paula Alhola1 and Päivi Polo-Kantola2

  1. [4] The Effects of Sleep Quality and Resilience on Perceived Stress, Dietary Behaviors, and Alcohol Misuse: A Mediation-Moderation Analysis of Higher Education Students from Asia, Europe, and North America during the COVID-19 Pandemic - PMC (
    Nutrients. 2021 Feb; 13(2): 442. Published online 2021 Jan 29. doi: 10.3390/nu13020442 PMCID: PMC7911351 PMID: 33572863 Chen Du,1 Megan Chong Hueh Zan,2 Min Jung Cho,3 Jenifer I. Fenton,1 Pao Ying Hsiao,4 Richard Hsiao,5 Laura Keaver,6 Chang-Chi Lai,7 HeeSoon Lee,8 Mary-Jon Ludy,9 Wan Shen,9 Winnie Chee Siew Swee,2 Jyothi Thrivikraman,3 Kuo-Wei Tseng,7 Wei-Chin Tseng,7 Stephen Doak,6 Sara Yi Ling Folk,1 and Robin M. Tucker1,*

  3. [5] Short- and long-term health consequences of sleep disruption - PMC (
    Nat Sci Sleep. 2017; 9: 151–161. Published online 2017 May 19. doi: 10.2147/NSS.S134864 PMCID: PMC5449130 PMID: 28579842 Goran Medic,1,2 Micheline Wille,1 and Michiel EH Hemels1

  5. [6] Association Between Sleep Duration and Cognitive Decline | Dementia and Cognitive Impairment | JAMA Network Open | JAMA Network

  7. [7] Yanjun Ma, BA1; Lirong Liang, MD2; Fanfan Zheng, PhD3; et alLe Shi, MD4; Baoliang Zhong, MD5; Wuxiang Xie, PhD1 JAMA Netw Open. 2020;3(9):e2013573. doi:10.1001/jamanetworkopen.2020.13573

  9. [8] Sleep loss dramatically lowers testosterone in healthy young men -- ScienceDaily
    Sleep loss dramatically lowers testosterone in healthy young men Date: June 1, 2011 Source: University of Chicago Medical Center

[9] People who sleep for seven hours a night live longest - PMC (
BMJ. 2002 Feb 23; 324(7335): 446. PMCID: PMC1172056 People who sleep for seven hours a night live longest David Spurgeon

SECRET #1 - Light Activation Resources

You can find a comprehensive article on the benefits of infra-red saunas here:


We are currently developing a handheld green light device. Please email if you are interested in this.


You can find an incredible range of blue-light blocking glasses here: We are currently working to bring these to the UK.




[1] UK: frequency of people waking up well-rested 2016 | Statista


[2] The Color of the Light Affects the Circadian Rhythms | NIOSH | CDC




[4] Dark matters: effects of light at night on metabolism - PMC (


[5] Light at night acutely impairs glucose tolerance in a time-, intensity- and wavelength-dependent manner in rats - PMC (


[6] Mitochondria as Potential Targets and Initiators of the Blue Light Hazard to the Retina - PMC (


[7] Blue-Violet Light Irradiation Dose Dependently Decreases Carotenoids in Human Skin, Which Indicates the Generation of Free Radicals - PMC (


[8] Daily exposure to blue light may accelerate ageing, even if it doesn't reach your eyes -- ScienceDaily


[9] Genes | Free Full-Text | Fluorescent Light Incites a Conserved Immune and Inflammatory Genetic Response within Vertebrate Organs (Danio rerio, Oryzias latipes and Mus musculus) (


[10] Light-Induced Melatonin Suppression in Humans With Polychromatic and Monochromatic Light Chronobiology International, Nov 2007; 24(6): 1125–1137 Revell VL and Skene DJ.


[11] Phase Delaying the Human Circadian Clock with Blue-Enriched Polychromatic Light. Chronobiology International, May 2009; 26(4):709–725 Smith MR and Eastman CI.


[12] Phase Delay shifts to Blue-Enriched VS. Standard Polychromatic White Light in Healthy Older people in a Semi-Ambulatory Setting. Sleep 2008. Vol 31, Abstract Supplement #0134: Scheuemaier KD, Munch M, Guzik A, Silva EJ, Ronda JM, Duffy JM.


[13] Phase Advancing the Human Circadian Clock with Blue-Enriched Polychromatic Light. Sleep Medicine (2009); 10(3):287–294 Smith MR, Revell VL, and Eastman CI.


[14] Timing Light Treatment for Eastward and Westward Travel. Chronobiol Int. Jul 2009; 26(5):867-90. Paul MA, Miller JC, Love RJ, Lieberman H, Blazeski S, Arendt J.


[15] Green light attenuates melatonin output and sleepiness during sleep deprivation - PubMed (


[16] Morning Light Treatment Hastens the Antidepressant Effect of Citalopram: A Placebo-Controlled Trial. The Journal of Clinical Psychiatry. June 2003; 64(6):648-53 Benedetti F, Colombo C, Pontiggia A, Bernasconi A, Florita M, Smeraldi E.


[17] Trends in the incidence of testing for vitamin D deficiency in primary care in the UK: a retrospective analysis of The Health Improvement Network (THIN), 2005–2015 - PMC (


[18] The Circadian Code by Satchin Panda, PhD: 9780593135907 | Books


[19] Sleep Loss Can Cause Death through Accumulation of Reactive Oxygen Species in the Gut - PubMed (


[20] Health implications of disrupted circadian rhythms and the potential for daylight as therapy - PMC (


[21] Association between sauna bathing and fatal cardiovascular and all-cause mortality events - PubMed (


[22] Sauna bathing reduces the risk of stroke in Finnish men and women: A prospective cohort study | Neurology


[23] Sauna use as a lifestyle practice to extend healthspan - PubMed (


[24] Binghampton University Weight Loss Study.doc (


[25] Kihara, Takashi, Sadatoshi Biro, Masakazu Imamura, Shiro Yoshifuku, Kunitsugu Takasaki, Yoshiyuki Ikeda, Yutaka Otuji, Shinichi Minagoe, Yoshifumi Toyama, and Chuwa Tei. Repeated sauna treatment improves vascular endothelial and cardiac function in patients with chronic heart failure Journal of the American College of Cardiology 39, no. 5 (March 2002): 754–59. doi:10.1016/s0735-1097(01)01824-1.


[26] Laukkanen, Jari A., and Tanjaniina Laukkanen. Sauna bathing and systemic inflammation European Journal of Epidemiology 33, no. 3 (December 2017): 351–53. doi:10.1007/s10654-017-0335-y.


[27] Maniam, Jayanthi, and Margaret J. Morris. Voluntary exercise and palatable high-fat diet both improve behavioural profile and stress responses in male rats exposed to early life stress: Role of hippocampus

Psychoneuroendocrinology 35, no. 10 (November 2010): 1553–64. doi:10.1016/j.psyneuen.2010.05.012.


[28] Masuda, Akinori, Masamitsu Nakazato, Takashi Kihara, Shinichi Minagoe, and Chuwa Tei. Repeated Thermal Therapy Diminishes Appetite Loss and Subjective Complaints in Mildly Depressed Patients Psychosomatic Medicine 67, no. 4 (July 2005): 643–47. doi:10.1097/01.psy.0000171812.67767.8f.


[29] LEPPÄLUOTO, J., P. HUTTUNEN, J. HIRVONEN, A. VÄÄNÄNEN, M. TUOMINEN, and J. VUORI. Endocrine effects of repeated sauna bathing Acta Physiologica Scandinavica 128, no. 3 (November 1986): 467–70. doi:10.1111/j.1748-1716.1986.tb08000.x.


[30] Kokura, Satoshi, Satoko Adachi, Emiko Manabe, Katsura Mizushima, Takeshi Hattori, Toshimitsu Okuda, Nami Nakabe, et al. Whole body hyperthermia improves obesity-induced insulin resistance in diabetic mice International Journal of Hyperthermia 23, no. 3 (January 2007): 259–65. doi:10.1080/02656730601176824.


[31] Genuis, Stephen J., Detlef Birkholz, Ilia Rodushkin, and Sanjay Beesoon. Blood, Urine, and Sweat (BUS) Study: Monitoring and Elimination of Bioaccumulated Toxic Elements Archives of Environmental Contamination and Toxicology 61, no. 2 (November 2010): 344–57. doi:10.1007/s00244-010-9611-5.


[32] Lang, Iain A. Association of Urinary Bisphenol A Concentration With Medical Disorders and Laboratory Abnormalities in Adults JAMA 300, no. 11 (September 2008): 1303. doi:10.1001/jama.300.11.1303.


[33] Genuis, Stephen J., Sanjay Beesoon, Detlef Birkholz, and Rebecca A. Lobo. Human Excretion of Bisphenol A: Blood, Urine, and Sweat (BUS) Study Journal of Environmental and Public Health 2012 (2012): 1–10. doi:10.1155/2012/185731.


[34] Atmaca, Enes, Yavuz Kursad Das, Oguzhan Yavuz, and Abdurrahman Aksoy. An evaluation of the levels of organochlorine compounds (OCPs and PCBs) in cultured freshwater and wild sea fish eggs as an exposure biomarker for environmental contamination Environmental Science and Pollution Research 26, no. 7 (January 2019): 7005–12. doi:10.1007/s11356-019-04207-0.


[35] Ritter, Roland, Martin Scheringer, Matthew MacLeod, Claudia Moeckel, Kevin C. Jones, and Konrad Hungerbühler. Intrinsic Human Elimination Half-Lives of Polychlorinated Biphenyls Derived from the Temporal Evolution of Cross-Sectional Biomonitoring Data from the United Kingdom Environmental Health Perspectives 119, no. 2 (February 2011): 225–31. doi:10.1289/ehp.1002211.


[36] Evaluating the Association between Artificial Light-at-Night Exposure and Breast and Prostate Cancer Risk in Spain (MCC-Spain Study) | Environmental Health Perspectives | Vol. 126, No. 4 (


[37] Blue light at night acutely impairs glucose tolerance and increases sugar intake in the diurnal rodent Arvicanthis ansorgei in a sex‐dependent manner - PMC (


[38] Consequences of Circadian Disruption in Shift Workers on Chrononutrition and their Psychosocial Well-Being - PMC (


[39] Circadian Rhythm and Sleep Disruption: Causes, Metabolic Consequences, and Countermeasures - PMC (


SECRET #2 - Hydrate & Remineralize Resources



We are currently working on our new supplement called ReMineralize. You can email if you are interested in this. In the meantime, take 1 scoop of pHour Salts and a pinch of unrefined sea salt mixed with 300ml water first thing in the morning.


Molecular Hydrogen


You can create molecular hydrogen at home by using either AquaRx or Alkaway Hydrogen.  To create pure, mineralised, hydrogen rich water, on-tap - use the Ultrastream.


Pure, Mineralised Water on-the-go


To create pure, mineralized water, you can also use our Ninja Jug here. This is also ideal for travelling or at the office.


EZ Water


Obtain EZ by consuming vital nutrients such as coconut oil, healthy dietary fats and turmeric. Research by Dr. Pollack found that by blending butterfat into water, even more EZ water forms. MCT Oil Powder is a source of clean-burning fuel for the brain, muscles and other tissues. You can easily incorporate it into your day, by blending into coffee and smoothies.


Ninja Power Drink


We recommend our Ninja Power Drink here, which creates an incredible energy giving EZ water boost.




[1] Meta-analysis of studies on individual consumption of chlorinated drinking water and bladder cancer | Journal of Epidemiology & Community Health (


[2] Magnesium - Health Professional Fact Sheet (


[3] Effects of hydration status on cognitive performance and mood | British Journal of Nutrition | Cambridge Core


[4] The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? - PMC (


[5] Diet-induced acidosis: is it real and clinically relevant? - PubMed (  Br J Nutr

. 2010 Apr;103(8):1185-94. doi: 10.1017/S0007114509993047. Epub 2009 Dec 15.
Diet-induced acidosis: is it real and clinically relevant? Joseph Pizzorno 1, Lynda A Frassetto, Joseph Katzinger


[6] Suboptimal magnesium status in the United States: are the health consequences underestimated? | Nutrition Reviews | Oxford Academic (


[7] IOM Report Fails To Detect Evidence to Support Dietary Sodium Guidelines | American Journal of Hypertension | Oxford Academic (


[8] Extreme Sodium Reductions for the Entire Population: Zealotry or Evidence Based? | American Journal of Hypertension | Oxford Academic (


[9] Molecular Hydrogen Institute


[10] Molecular hydrogen as a novel antioxidant: overview of the advantages of hydrogen for medical applications - PubMed (


[11] Frontiers | Hydrogen, a Novel Therapeutic Molecule, Regulates Oxidative Stress, Inflammation, and Apoptosis | Physiology (


[12] Mitochondrial Dysfunction and Disturbed Coherence: Gate to Cancer - PMC (


[13] Effect of Antioxidant Water on the Bioactivities of Cells - PMC (


[14] Urinary sodium and potassium excretion and risk of cardiovascular events - PubMed (


[15] High blood pressure: Sodium may not be the culprit (


[16] Low Sodium Intakes are Not Associated with Lower Blood Pressure Levels among Framingham Offspring Study Adults - Moore - 2017 - The FASEB Journal - Wiley Online Library


[17] Great Britain nutrition and health claims (NHC) register - GOV.UK (


[18] Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence - PMC (


[19] Health consequences of iodine deficiency - PubMed (


[20] Magnesium basics - PubMed (


[21] Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study - PubMed (


[22] Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps - PubMed (


[23] Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study - PubMed (


[24] Mineral Deficiencies: A Root Cause for Reduced Longevity in Mammals | IntechOpen


[25] Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up - PMC (


SECRET #3 - Physical Conditioning Resources

Please Note: If you have a health condition or are new to exercise, be sure to check with your doctor before trying these.


15 Min Stretch Routine


This is the stretch routine I use, which is suitable for any level and really easy to follow. Do check with a health professional before doing any new exercise, though!

Tabata workouts


Here is a great app (on Android and Apple) that I use to do Tabata workouts first thing in the morning. If you can do the workout outside, in sunlight, on grass - you are also combining many other benefits with grounding and your circadian rhythm. Do this before consuming any caffeine to clear the melatonin from your body and reduce energy slumps later in the day.


For the workout, I keep it simple and alternate between running on the spot, star jumps, squat thrusts, burpees, etc…

Tibetan Five Rites


The Five Tibetan Rites, or the “Fountain of Youth,” are a series of five yoga poses. It’s a traditional practice that’s been done for more than 2,500 years. People perform these rites with the intention of restoring youth and increasing vitality. You can find out more about this here.

Dr. Barry Morguelan

The Ancient Energy Discipline That Stimulates Healing and Vitality


My own path on this journey started back in 2004. I attended a Tony Robbins seminar and was inspired by the huge, consistent energy levels Tony had. His seemingly otherworldly ability to be at full force, 16 hours a day, every day propelled me onto a 17-year mission to uncover his, and other top performers' secrets.

My journey ultimately led me to discover the ancient Energy practices used by Tony, and other high performers, taught to them by Dr Barry Morguelan, or Dr B, as he is referred to by his clients. You can discover more here about how Dr B.'s incredible journey led to uncovering a secret to generating unstoppable energy.


I've also included an in-depth interview with Dr. Barry below.

SECRET #4 - The Power of Cold Resources

Please Note: If you have a health condition or are new to exercise, be sure to check with your doctor before trying these.


Wim Hof Method


You can find more information about the benefits of the Wim Hof method here:


I use the Wim Hof App on a daily basis, which is really helpful both with the breathing exercises, cold immersion and a host of other great tools. You can get it here on Android | Apple.


Benefits of Cold Immersion


Here is a great video explaining five benefits of cold water immersion.



[1] Adapted cold shower as a potential treatment for depression - PubMed (


[2] Chung, Nana, Jonghoon Park, and Kiwon Lim. The effects of exercise and cold exposure on mitochondrial biogenesis in skeletal muscle and white adipose tissue Journal of Exercise Nutrition & Biochemistry 21, no. 2 (June 2017): 39–47.


[3] Joo, C. H., R. Allan, B. Drust, G. L. Close, T. S. Jeong, J. D. Bartlett, C. Mawhinney, J. Louhelainen, J. P. Morton, and Warren Gregson. Passive and post-exercise cold-water immersion augments PGC-1 and VEGF expression in human skeletal muscle European Journal of Applied Physiology 116, no. 11-12 (October 2016): 2315–26.


[4] Allan, Robert, Adam P. Sharples, Graeme L. Close, Barry Drust, Sam O. Shepherd, John Dutton, James P. Morton, and Warren Gregson. Postexercise cold water immersion modulates skeletal muscle PGC-1 mRNA expression in immersed and nonimmersed limbs: evidence of systemic regulation Journal of Applied Physiology 123, no. 2 (August 2017): 451–59.


[5] Janský, L., D. Pospíšilová, S. Honzová, B. Uličný, P. Šrámek, V. Zeman, and J. Kamínková. Immune system of cold-exposed and cold-adapted humans European Journal of Applied Physiology and Occupational Physiology 72-72, no. 5-6 (March 1996): 445–50.


[6] Brenner, I. K. M., J. W. Castellani, C. Gabaree, A. J. Young, J. Zamecnik, R. J. Shephard, and P. N. Shek. Immune changes in humans during cold exposure: effects of prior heating and exercise Journal of Applied Physiology 87, no. 2 (August 1999): 699–710.


[7] LACKOVIC, V., L. BORECKÝ, M. VIGAS, and J. ROVENSKÝ. Activation of NK Cells in Subjects Exposed to Mild Hyper- or Hypothermic Load Journal of Interferon Research 8, no. 3 (June 1988): 393–402.


[8] Dugué, and Leppänen. Adaptation related to cytokines in man: effects of regular swimming in ice-cold water Clinical Physiology 20, no. 2 (March 2000): 114–21.


[9] Kolettis, T.M, and M.T Kolettis. Winter swimming: healthy or hazardous? Medical Hypotheses 61, no. 5-6 (November 2003): 654–56.


[10] Wozniak, Alina, Bartosz Wozniak, Gerard Drewa, and Celestyna Mila-Kierzenkowska. The effect of whole-body cryostimulation on the prooxidant antioxidant balance in blood of elite kayakers after training European Journal of Applied Physiology 101, no. 5 (August 2007): 533–37.


[11] DOI: 10.1016/j.ebiom.2015.07.029


[12] Ziemann, Ewa, Robert Antoni Olek, Sylwester Kujach, Tomasz Grzywacz, Jdrzej Antosiewicz, Tomasz Garsztka, and Radosław Laskowski. Five-Day Whole-Body Cryostimulation, Blood Inflammatory Markers, and Performance in High-Ranking Professional Tennis Players Journal of Athletic Training 47, no. 6 (November 2012): 664–72.


[13] Banfi, Giuseppe, Gianluca Melegati, Alessandra Barassi, Giada Dogliotti, Gianvico Melzi d’Eril, Benoit Dugué, and Massimiliano M. Corsi. Effects of whole-body cryotherapy on serum mediators of inflammation and serum muscle enzymes in athletes Journal of Thermal Biology 34, no. 2 (February 2009): 55–59.


[14] Pournot, Hervé, François Bieuzen, Julien Louis, Jean-Robert Fillard, Etienne Barbiche, and Christophe Hausswirth. Time-Course of Changes in Inflammatory Response after Whole-Body Cryotherapy Multi Exposures following Severe Exercise PLoS ONE Edited by Alejandro Lucia. 6, no. 7 (July 2011): e22748.


[15] Rymaszewska, Joanna, Katarzyna M. Lion, Lilla Pawlik-Sobecka, Tomasz Pawłowski, Dorota Szcześniak, Elżbieta Trypka, Julia E. Rymaszewska, Agnieszka Zabłocka, and Bartlomiej Stanczykiewicz. Efficacy of the Whole-Body Cryotherapy as Add-on Therapy to Pharmacological Treatment of Depression A Randomized Controlled Trial Frontiers in Psychiatry 11 (June 2020).


[16] Shevchuk, Nikolai A. Adapted cold shower as a potential treatment for depression Medical Hypotheses 70, no. 5 (January 2008): 995–1001.


[17] Tulleken, Christoffer van, Michael Tipton, Heather Massey, and C Mark Harper. Open water swimming as a treatment for major depressive disorder BMJ Case Reports , August 2018, bcr–2018–225007.


[18] Ressler, Kerry J, and Charles B Nemeroff. Role of norepinephrine in the pathophysiology and treatment of mood disorders Biological Psychiatry 46, no. 9 (November 1999): 1219–33.


[19] Friedman, Joseph I., David N. Adler, and Kenneth L. Davis. The role of norepinephrine in the pathophysiology of cognitive disorders: potential applications to the treatment of cognitive dysfunction in schizophrenia and Alzheimer s disease Biological Psychiatry 46, no. 9 (November 1999): 1243–52.


[20] Kim, Chun-Hyung, Cyrus P. Zabetian, Joseph F. Cubells, Sonhae Cho, Italo Biaggioni, Bruce M. Cohen, David Robertson, and Kwang-Soo Kim. Mutations in the dopamine ?-hydroxylase gene are associated with human norepinephrine deficiency American Journal of Medical Genetics 108, no. 2 (February 2002): 140–47.


[21] Briley, Mike, and Moret Chantal. The importance of norepinephrine in depression Neuropsychiatric Disease and Treatment , May 2011, 9.


[22] DOI: 10.1007/1642018164


[23] The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial - PMC (


[24] Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body - PMC (


[25] Blondin, Denis P., Sébastien M. Labbé, Hans C. Tingelstad, Christophe Noll, Margaret Kunach, Serge Phoenix, Brigitte Guérin, et al. Increased Brown Adipose Tissue Oxidative Capacity in Cold-Acclimated Humans The Journal of Clinical Endocrinology & Metabolism 99, no. 3 (March 2014): E438–E446.


[26] Yoneshiro, Takeshi, Sayuri Aita, Mami Matsushita, Takashi Kayahara, Toshimitsu Kameya, Yuko Kawai, Toshihiko Iwanaga, and Masayuki Saito. Recruited brown adipose tissue as an antiobesity agent in humans Journal of Clinical Investigation 123, no. 8 (July 2013): 3404–8.


[27] Rui, Liangyou. “Brown and Beige Adipose Tissues in Health and Disease.” Wiley, September 2017.


[28] Mulya, Anny, and John P. Kirwan. Brown and Beige Adipose Tissue Endocrinology and Metabolism Clinics of North America 45, no. 3 (September 2016): 605–21.


[29] Marken Lichtenbelt, Wouter D. van, Joost W. Vanhommerig, Nanda M. Smulders, Jamie M.A.F.L. Drossaerts, Gerrit J. Kemerink, Nicole D. Bouvy, Patrick Schrauwen, and G.J. Jaap Teule. Cold-Activated Brown Adipose Tissue in Healthy Men New England Journal of Medicine 360, no. 15 (April 2009): 1500–1508.


[30] Vijgen, Guy H. E. J., Nicole D. Bouvy, G. J. Jaap Teule, Boudewijn Brans, Patrick Schrauwen, and Wouter D. van Marken Lichtenbelt. Brown Adipose Tissue in Morbidly Obese Subjects PLoS ONE Edited by Gian Paolo Fadini. 6, no. 2 (February 2011): e17247.


[31] Lans, Anouk A.J.J. van der, Joris Hoeks, Boudewijn Brans, Guy H.E.J. Vijgen, Mariëlle G.W. Visser, Maarten J. Vosselman, Jan Hansen, et al. Cold acclimation recruits human brown fat and increases nonshivering thermogenesis Journal of Clinical Investigation 123, no. 8 (July 2013): 3395–3403.


[32] Virtanen, Kirsi A., Martin E. Lidell, Janne Orava, Mikael Heglind, Rickard Westergren, Tarja Niemi, Markku Taittonen, et al. Functional Brown Adipose Tissue in Healthy Adults New England Journal of Medicine 360, no. 15 (April 2009): 1518–25.


[33] Ouellet, Véronique, Sébastien M. Labbé, Denis P. Blondin, Serge Phoenix, Brigitte Guérin, François Haman, Eric E. Turcotte, Denis Richard, and André C. Carpentier. Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure in humans Journal of Clinical Investigation 122, no. 2 (February 2012): 545–52.


[34] Orava, Janne, Pirjo Nuutila, Martin E. Lidell, Vesa Oikonen, Tommi Noponen, Tapio Viljanen, Mika Scheinin, et al. Different Metabolic Responses of Human Brown Adipose Tissue to Activation by Cold and Insulin Cell Metabolism 14, no. 2 (August 2011): 272–79.


[35] Townsend, Kristy L., and Yu-Hua Tseng. Brown fat fuel utilization and thermogenesis Trends in Endocrinology & Metabolism 25, no. 4 (April 2014): 168–77.


[36] What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review | British Journal of Sports Medicine (


[37] Whole-Body Cryotherapy in Atopic Dermatitis | Allergy and Clinical Immunology | JAMA Dermatology | JAMA Network


[38] D. F. Bruce, "Arginine: Heart Benefits and Side Effects," WebMD, 9 June 2021. [Online]. Available: [Accessed 20 Novemebr 2021].


[39] Z. L. Z. L. W. W. G. L. a. Y. G. Beibei Zhang, "Dietary L-arginine Supplementation Alleviates the Intestinal Injury and Modulates the Gut Microbiota in Broiler Chickens Challenged by Clostridium perfringens," Frontiers in Microbiology, 2018.


[40] Arginine Therapy for Lung Diseases - PMC (


[41] Intracerebroventricular Administration of L-arginine Improves Spatial Memory Acquisition in Triple Transgenic Mice Via Reduction of Oxidative Stress and Apoptosis - PMC (


[42] P. B. C Lundblad, "Effects of L-arginine on cerebral blood flow, microvascular permeability, number of perfused capillaries, and brain water content in the traumatized mouse brain," pubmed, vol. 1, no. 74, pp. 1-8, 2007.


[43] -Arginine Inhibited Inflammatory Response and Oxidative Stress Induced by Lipopolysaccharide via Arginase-1 Signaling in IPEC-J2 Cells - PMC (


[44] Acute L-arginine supplementation reduces the O2 cost of moderate-intensity exercise and enhances high-intensity exercise tolerance - PubMed (


[45] Therapeutic Benefits of l-Arginine: An Umbrella Review of Meta-analyses - PMC (


[46] Decreased diabetes risk over 9 year after 18-month oral l-arginine treatment in middle-aged subjects with impaired glucose tolerance and metabolic syndrome (extension evaluation of l-arginine study) - PMC (


[47] L-Arginine Modulates Glucose and Lipid Metabolism in Obesity and Diabetes - PubMed (


[48] The Potential Role of Arginine Supplements on Erectile Dysfunction: A Systemic Review and Meta-Analysis - PubMed (


[49] Arginine and immunity - PubMed (


[50] Effects of adding L-arginine orally to standard therapy in patients with COVID-19: A randomized, double-blind, placebo-controlled, parallel-group trial. Results of the first interim analysis - eClinicalMedicine (


[51] Effects of l-arginine on growth hormone and insulin-like growth factor 1 - PMC (


[52] l-Arginine Enhances Resistance against Oxidative Stress and Heat Stress in Caenorhabditis elegans - PMC (


[53] Cardiovascular diseases (CVDs) (


SECRET #5 - Optimum Nutrition Resources

Here is a resource I have created on how to easily create meals, that are proven to help you live longer, have more energy, look better, improve your cardio function, create your ideal body, get rid of all those niggling health issues, sleep better and feel happier.


You can find the full article and more details about this here.


You can find the Ninja Smoothie recipe here.


Downloads: FREE PDF Build Guide | [List of Highly Acidic Foods To Avoid | The Ultimate Meal Formula


Here's where to get: Green Drink | Wheatgrass Shots | Pure, Mineralised, Alkaline Water

Clean, Healthy Coffee | MCT Oil | DNA Testing




[1] Overweight adults - GOV.UK Ethnicity facts and figures (


[2] Five-a-day fruit and vegetable advice 'unrealistic', says new GPs' head - BBC News


[3] Full article: Historical changes in the mineral content of fruit and vegetables in the UK from 1940 to 2019: a concern for human nutrition and agriculture (


[4] (PDF) Historical changes in the mineral content of fruits and vegetables (


[5] Vegetables and Fruits | The Nutrition Source | Harvard T.H. Chan School of Public Health


[6] Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies | International Journal of Epidemiology | Oxford Academic (


[7] Sulforaphane - Search Results - PubMed (


[8] nrf-2 - Search Results - PubMed (


[9] Potential of Sulforaphane as a Natural Immune System Enhancer: A Review - PMC (


[10] Cognition Enhancing Activity of Sulforaphane Against Scopolamine Induced Cognitive Impairment in Zebra Fish (Danio rerio) - PubMed (


[11] Sulforaphane (SFN) crosses the blood-brain barrier and upregulates... | Download Scientific Diagram (




[13] Prophylactic effects of sulforaphane on depression-like behaviour and dendritic changes in mice after inflammation - PubMed (


[14] The neuroprotective mechanisms and effects of sulforaphane - PMC (


[15] Sulforaphane treatment of autism spectrum disorder (ASD) - PMC (


[16] Rapid and Sustainable Detoxication of Airborne Pollutants by Broccoli Sprout Beverage: Results of a Randomized Clinical Trial in China - PMC (


[17] Sulforaphane Augments Glutathione and Influences Brain Metabolites in Human Subjects: A Clinical Pilot Study - PMC (


[18] The Integrative Role of Sulforaphane in Preventing Inflammation, Oxidative Stress and Fatigue: A Review of a Potential Protective Phytochemical - PMC (


[19] Sulforaphane Accelerates Acetaldehyde Metabolism by Inducing Aldehyde Dehydrogenases: Relevance to Ethanol Intolerance | Alcohol and Alcoholism | Oxford Academic (


[20] Sulforaphane - role in ageing and neurodegeneration - PMC (


[21] Sulforaphane Activates Heat Shock Response and Enhances Proteasome Activity through Up-regulation of Hsp27 - PMC (


[22] Heat shock proteins in neurodegenerative disorders and ageing - PMC (


[23] Sulforaphane Protects against Brain Diseases: Roles of Cytoprotective Enzymes - PMC (


[24] Sulforaphane mobilizes cellular defences that protect skin against damage by UV radiation - PMC (


[25] Sulforaphane induces adipocyte browning and promotes glucose and lipid utilization - PMC (


SECRET #6 - Optimum Fuel & Metabolism Resources


NOTE: It's best to wait 60-90 minutes after you wake up, and exercise before consuming any caffeine to clear out melatonin and adenosine. This avoids energy crashes later on in the day.


Get outside and expose as much skin to sunlight as possible as soon as you wake. If you can't get sunlight, use a SAD lamp or UVB lamp.



Additional Articles





[1] Real Ketones Study Results Human Clinical Study Blind Comparison of Two Different Compositions of Exogenous Ketones and Their Impact on Anxiety, Weight, Lean Muscle Mass and Cognitive Function by Gacio, J. Koche, L. Dituri, J.


[2] N. Martins, "Beta-hydroxybutyrate or BHB –All You Need to Know," 14 November 2019. [Online]. Available: [Accessed 23 November 2021].


[3] "Beta-Hydroxybutyrate (Bhb)," WebMD, [Online]. Available: [Accessed 23 November 2021].


[4] Exogenous Ketones as an Adjunct to Low Calorie Diet on Metabolic Biomarkers, Fat Loss and Health. Conducted by The Center For Applied Health Sciences (CAHS) Tim N. Ziegenfuss, PhD, CSCS, FISSN, Hector L. Lopez, M.D., CSCS, FAAPMR, FI


[5] "What is Beta-Hydroxybutyrate (BHB)?," Ketologic, [Online]. Available: [Accessed 23 November 2021].


[6] β-Hydroxybutyrate Elicits Favorable Mitochondrial Changes in Skeletal Muscle - PMC (


[7] Anti-Oxidant and Anti-Inflammatory Activity of Ketogenic Diet: New Perspectives for Neuroprotection in Alzheimer’s Disease - PMC (


[8] Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials - PubMed (


[9] Medium-Chain Triglyceride Oil and Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Trials - PubMed (


[10] Plasma Ketone and Medium Chain Fatty Acid Response in Humans Consuming Different Medium Chain Triglycerides During a Metabolic Study Day - PMC (


[11] Intermittent fasting and weight loss - PMC (


[12] Ketogenic Diet and Skeletal Muscle Hypertrophy: A Frenemy Relationship? - PMC (


[13] A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan: Cell Metabolism


[14] Comment: How fasting might make our cells more resilient to stress (


[15] Effects of short-term modified fasting on sleep patterns and daytime vigilance in non-obese subjects: results of a pilot study - PubMed (


[16] The effects of diurnal intermittent fasting on the wake-promoting neurotransmitter orexin-A - PubMed (


[17] Research review shows intermittent fasting works for weight loss, health changes -- ScienceDaily


[18] Fasting: the history, pathophysiology and complications - PubMed (


[19] Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians | Clinical Diabetes and Endocrinology | Full Text (


[20] Intermittent metabolic switching, neuroplasticity and brain health - PMC (


[21] Intermittent Fasting: a Promising Approach for Preventing Vascular Dementia - PMC (


[22] Short-term fasting induces profound neuronal autophagy - PMC (


[23] Autophagy and aging - PMC (


[24] Autophagy and oxidative stress in cardiovascular diseases - PMC (


[25] FGF21 induces autophagy‐mediated cholesterol efflux to inhibit atherogenesis via RACK1 up‐regulation - Xiaolong - 2020 - Journal of Cellular and Molecular Medicine - Wiley Online Library


[26] Role of autophagy in cancer prevention - PMC (


[27] Frontiers | Autophagy and Inflammation Regulation in Acute Kidney Injury | Physiology (


[28] Coffee | The Nutrition Source | Harvard T.H. Chan School of Public Health


[29] Do Coffee Polyphenols Have a Preventive Action on Metabolic Syndrome Associated Endothelial Dysfunctions? An Assessment of the Current Evidence - PMC (


[30] Caffeine intake increases plasma ketones: an acute metabolic study in humans - PubMed (


[31] Coenzyme Q10 (


[32] Vitamin B12 protects against DNA damage induced by hydrochlorothiazide - ScienceDirect


[33] Vitamin B12 (Cobalamin) Information | Mount Sinai - New York


[34] Enhanced mitochondrial biogenesis is associated with the ameliorative action of creatine supplementation in rat soleus and cardiac muscles - PMC (


[35] Caffeine as a protective factor in dementia and Alzheimer's disease - PubMed (


[36] Acute effects of chlorogenic acid on nitric oxide status, endothelial function, and blood pressure in healthy volunteers: a randomized trial - PubMed (


[37] Acute Effects of Decaffeinated Coffee and the Major Coffee Components Chlorogenic Acid and Trigonelline on Glucose Tolerance - PMC (


[38] Coffee Abundant in Chlorogenic Acids Reduces Abdominal Fat in Overweight Adults: A Randomized, Double-Blind, Controlled Trial - PubMed (


[39] Caffeic Acid Phenethyl Ester, an Antioxidant from Propolis, Protects Peripheral Blood Mononuclear Cells of Competitive Cyclists against Hyperthermal Stress - Chen - 2009 - Journal of Food Science - Wiley Online Library


[40] Anti-Wrinkle and Anti-Inflammatory Effects of Active Garlic Components and the Inhibition of MMPs via NF-κB Signaling - PMC (


[41] Green Tea, Coffee, and Caffeine Consumption Are Inversely Associated with Self-Report Lifetime Depression in the Korean Population - PubMed (


[42] Coffee consumption and risk of type 2 diabetes: a systematic review - PubMed (


[43] The impact of green tea and coffee consumption on the reduced risk of stroke incidence in Japanese population: the Japan public health center-based study cohort - PubMed (


[44] Cafestol and Kahweol: A Review on Their Bioactivities and Pharmacological Properties - PMC (


[45] The relationship of coffee consumption with mortality - PubMed (


[46] Adenosine, Adenosine Receptors and the Actions of Caffeine * - Fredholm - 1995 - Pharmacology & Toxicology - Wiley Online Library


[47] Coffee, diabetes, and weight control - PubMed (


[48] Coffee, cirrhosis, and transaminase enzymes - PubMed (


[49] Coffee Consumption and Risk of Liver Cancer: A Meta-Analysis - ScienceDirect


[50] Caffeinated and decaffeinated coffee and tea intakes and risk of colorectal cancer in a large prospective study - PubMed (


[51] Coffee Drinking and Mortality in 10 European Countries: A Multinational Cohort Study: Annals of Internal Medicine: Vol 167, No 4 (


[52] Caffeine as a protective factor in dementia and Alzheimer's disease - PubMed (


SECRET #8 - Grounding Resources

Here is the incredible "Earthing Movie", which gives lots of information about Earthing/Grounding:


We've sourced the best products for earthing/grounding here.




[1] Quick View: Grounding Research Results 


[2] Initial Grounding Experiment Conducted by Clint Ober: Improved Sleep And Reduced Pain 


[3] Medical Thermography Case Studies: Clinical Earthing Application in 20 Case studies 


[4] Electrical Grounding Improves Vagal Tone In Preterm Infants 


[5] Emotional Stress, Heart Rate Variability, Grounding, And Improved Autonomic Tone: Clinical Applications 


[6] Effectiveness of Grounded Sleeping on Recovery After Intensive Eccentric Muscle Loading 


[7] Pilot Study on the Effect of Grounding on Delayed-Onset Muscle Soreness 


[8] The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress


[9] Earthing (Grounding) the Human Body Reduces Blood Viscosity—a Major Factor in Cardiovascular Disease 


[10] Earthing the Human Body Influences Physiologic Processes


[11] The Effect of Grounding the Human Body on Mood


[12] Effects Of Grounding (Earthing) On Bodyworkers' Pain And Overall Quality O Life: A Randomized Controlled Trial


[13] Changes in Pulse Rate, Respiratory Rate, Blood Oxygenation, Perfusion Index, Skin Conductance, and Their Variability Induced During and After Grounding Human Subjects for 40 Minutes


[14]Differences in Blood Urea and Creatinine Concentrations in Earthed and Unearthed Subjects[Text Wrapping Break]during Cycling Exercise and Recovery


[15] Grounding After Moderate Eccentric Contractions Reduces Muscle Damage


[16] Effects of Grounding (Earthing) on Massage Therapists: An Exploratory Study


[17] The Neuromodulative Role of Earthing


[18] One-Hour Contact with the Earth’s Surface (Grounding) Improves Inflammation and Blood Flow — A Randomized, Double-Blind, Pilot Study


[19] Grounding the Human Body during Yoga Exercise with a Grounded Yoga Mat Reduces Blood Viscosity


[20] Grounding the Human Body Improves Facial Blood Flow Regulation: Results of a Randomized, Placebo Controlled Pilot Study


[21] The Effect Of Earthing On Human Physiology – Part 1


[22] The Effect Of Earthing On Human Physiology – Part 2


[23] Earthing (Grounding) the Human Body Reduces Blood Viscosity—a Major Factor in Cardiovascular Disease (


SECRET #9 - Mental Conditioning Resources

You can find Vishen Lakhiani's 6 Phase Meditation below:

Here is more information about:





[1] Evidence-Based Non-Pharmacological Therapies for Fibromyalgia - PubMed (


[2] Meditation for posttraumatic stress: Systematic review and meta-analysis - PubMed (


[3] Irritable Bowel Syndrome: The effect of FODMAPs and meditation on pain management - ScienceDirect


[4] A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation - ScienceDirect


[5] Meditation programs for psychological stress and well-being: a systematic review and meta-analysis - PubMed (


[6] Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators - PubMed (


[7] On mind wandering, attention, brain networks, and meditation - PubMed (


[8] Meditation Effects on the Control of Involuntary Contingent Reorienting Revealed With Electroencephalographic and Behavioral Evidence - PMC (


[9] Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism - PMC (


[10] Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia | SLEEP | Oxford Academic (


[11] The interventional effects of loving-kindness meditation on positive emotions and interpersonal interactions - PMC (


[12] Effect of kindness-based meditation on health and well-being: a systematic review and meta-analysis - PubMed (


[13] Enhancing compassion: A randomized controlled trial of a compassion cultivation training program. - PsycNET (


[14] Effect of kindness-based meditation on health and well-being: a systematic review and meta-analysis - PubMed (


[15] Mindfulness meditation practice and executive functioning: Breaking down the benefit - PubMed (


[16] A translational neuroscience perspective on mindfulness meditation as a prevention strategy - PubMed (


[17] Meditation: should a cardiologist care? - PubMed (


[18] Meditation can produce beneficial effects to prevent cardiovascular disease - PubMed (


[19] Investigating the effect of transcendental meditation on blood pressure: a systematic review and meta-analysis - PubMed (


[20] The potential effects of meditation on age-related cognitive decline: a systematic review - PubMed (


[21] Stress, Meditation, and Alzheimer's Disease Prevention: Where The Evidence Stands - PubMed (


[22] Bridging the hemispheres in meditation: thicker callosal regions and enhanced fractional anisotropy (FA) in long-term practitioners - PubMed (


[23] Meditation acutely improves psychomotor vigilance, and may decrease sleep need - PMC (

Meditation: In Depth | NCCIH (


[24] Meditation: In Depth | NCCIH (


[25] Mindfulness meditation and the immune system: a systematic review of randomized controlled trials - PMC (


[26] Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres - PMC (


[27] A pilot randomized study of a gratitude journaling intervention on HRV and inflammatory biomarkers in Stage B heart failure patients - PMC (


[28] 15347530.pdf (


[29] Gratitude Interventions: Effective Self-help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety | SpringerLink




[31] It's the little things: Everyday gratitude as a booster shot for romantic relationships. - PsycNET (


[32] Associations of emotional intelligence and gratitude with empathy in medical students | BMC Medical Education | Full Text (


[33] Gratitude and forgiveness: Convergence and divergence on self-report and informant ratings - PMC (


[34] Gratitude influences sleep through the mechanism of pre-sleep cognitions - PubMed (


[35] Critcher_AffPersp.pdf (


[36] Forgiveness: Your Health Depends on It | Johns Hopkins Medicine


[37] Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers eBook : Ferriss, Timothy: Books


SECRET #10 - Set Your State Resources

Energy upgrade - Brendon Burchard

Priming - Tony Robbins

Make It Real Resources

I highly recommend these books to dive deeper into successful habit formation:


coming soon

Momentum Ignite includes the habit system, step by step, day by day, to walk you through everything. It is designed using cutting edge behavioural science to make it really easy to do. I structure it in a way that you make small changes until they are habits, and then build from there. So, it is almost on autopilot.


This includes:


Video guides to show you EXACTLY what to do.


Extra tricks and tools to make things as easy as possible.


We bring in world experts to teach you their practices on tutorial videos.


Additional videos and resources to help with each secret.


Exclusive access to the pre-release new updates to the book and system. We are updating all the time to give you up-to-the-minute strategies, tools and tips.


Daily planner, habits tracker, flash cards, extra recipes and much more.


Access to a community of people also applying Momentum, to get a great peer group, accountability partners and moral support along with expert help direct from us and our panel of world experts.


Discounts on products and tools mentioned in the book, which, in itself, pays for the upgrade.


It only takes one simple step now, to set your life in a completely new direction. To unlock you, to ignite you and unleash you into the world. Don’t waste another second.   So, I urge you to sign up now.

Statements made on this website are our personal opinion and are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. You can find our full disclaimer and terms of service here.