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Nick & Nathan’s Routine: Day in the Life of a Stress Specialist

Written by Nick & Nathan

July 5, 2020

In today’s article, we are going to be covering a day in the life of a stress specialist. Everything from meal timings, food combos, supplementation, trigger pointing, corrective exercises, to many other habits that mitigate stress and unlock your body’s potential. Not only are we about looking good, but more importantly how good we can truly feel. The more and more we mitigate stress-causing factors and implement anti-stressful lifestyle habits, the more results we see. By no means is this routine something you have to mimic, but merely a guide for you to pick and choose what you want to try out. 

Morning Routine

6:30ish…Around sunrise (~30 minutes before or after) is when we usually wake up. Unless we have a client before dawn, we will not use an alarm to ensure we are following our body’s natural circadian rhythm clock. Having a thermometer by the side of bed, we take our temperature and check our pulse. Check out our full blog post here on the importance of this and where your numbers should be.  

After that, we do not check phones or turn on any bright lights. A prayer and Bible time will follow combined with some red light therapy using GembaRed’s Groove (use Consciouslift to save $$) We are always aware of nose breathing as soon as we wake up to put the breaks on the stress response of cortisol (and other stress hormones) that wake us up. 

Head to the bathroom for some needed oral care routine. Using the mirror, we always check our posture and become aware to wire in a strong foundational position.



  • Hydrogen peroxide mouthwash
  • Floss right after & gum stimulation
  • Natural Non-Glycerine toothpaste or Oil Pull w/ 
  • Essential oils w/ brushing (peppermint, clove)

6:45ish…Drink 2-4 oz of magnesium bicarbonate rich, acid, and contaminant-free water. We use a 12 Stage Reverse Osmosis water filtration system (scroll down on the tools section), as well as distilling the water. From there we make magnesium bicarbonate water, just like nature intended. Watch this video on how we make it. A few days a week we will take systemic enzymes (consciouslift to save 15%) with the magnesium water to assist the body in breaking down extra fibrotic tissue and inflammatory proteins throughout the body. (read our blog on water quality here)

7am-ish…Within 30 minutes of waking up is when we eat breakfast. The purpose here is to regulate our blood sugar. We have gone 8+ hours with no food and our liver is empty of glycogen. If we want to push our body more into a stressed state then we would skip breakfast. Even if we are not super hungry we make sure to get something in our body. Here are a few of our favorites that we swap from time to time:

Option #1: 

Option #2:

  • 1 Peeled Apple
  • 2 oz GF Raw Cheese
  • 2 T Honey

Option #3: Smoothie

*If there is no rain, we will eat breakfast outside to get some fresh air and sunlight. 

After breakfast we make it a habit to get a short walk in, whether it’s 5 or 20 minutes. Moving after meals can help assist the body in regulating blood sugar, increasing blood flow, and optimizing digestion. 

While walking we are constantly aware of our posture and gait cycle. Watch this video here to understand what a proper posture should look like. We go more into detail on specific cues (over 10) when walking, with video instruction, in our Foundational Fitness Program

A breathing technique that we incorporate during walks is called breath-holding. Breath-holding allows for our body to build up its Co2 levels, which is responsible for getting oxygen into our cells and tissues. After walking normally for a few minutes, you will hold your breath after an exhale. Count the amount of steps taken until you have a heavy air hunger and breath again through the nose, smoothly as possible. Walk again for 1-2 minutes then repeat. We always try to beat the amount of steps taken after we hold the breath. (read our breathing blog here)

9am-2pm (Deep Work, Mental Focus, More Food & Posture Awareness, etc)…

2-3 hours after breakfast we will have a small snack or meal. Here are a few options that vary week to week:

Option #1: 

  • 2-4 Slices Sourdough Bread
  • GF Butter or Jam for Spread
  • 1 Cup GF Cottage Cheese
  • 1 T Honey

Option #2: 

  • 4-6 Pasture-Raised Eggs
  • 1-2 Cups Sliced Melon
  • 2 T Maple Syrup
  • ½ tsp Sea Salt

Option #3:

  • 1 Cup GF Greek Yogurt
  • 1 Cup Berries (ripe)
  • 1 T Bee Pollen
  • 1 T Maple Syrup

9/10am-ish…4-6 days out of the week we will consume fresh ground coffee. Sourcing coffee, having it with sugar, and after food makes it a potent nutrient, and can help assist speeding up the metabolic rate (learn more about the benefits of caffeine here). Having it on an empty stomach with no sugar and not sourced properly can actually cause more stress. Making sure it is brewed in clean, acid-free water is a priority as well!

Coffee Elixir: (French Pressed or Slow Drip)

  • 1 T Fresh Ground Guatemalan Coffee
  • ½-1 Cup Magnesium Bicarbonate Water
  • ⅛ tsp baking soda
  • ½ tsp Real Mushrooms (Chaga or Immune Defenders) *Nathan to save 15%*
  • 1-2g Shilajit (consciouslift to save 15%)
  • 1-2 T Maple Syrup
  • Splash of Raw Goat/A2 Milk

Focused work follows, which consists of writing blogs, consultations, content production, answering emails/messages, website editing, and more food 🙂 (to keep energy production high and metabolism fueled). 

During deep work time, we go from standing, sitting, walking around, lying on the floor to keep our body from becoming stagnant and wiring in that stressed position. Every 45-60 minutes of work is followed up with 5-10 minutes of trigger pointing, posture holds, or walking (we make it an effort to do this outside). Never are we breathing through the mouth, always soft breaths in & out through the nose, while we keep our belly button retracted (think of getting a tight pair of pants on). 

You can learn trigger pointing by downloading our free anti-stress starter guide. We go more in detail regarding corrective exercises and specific movements in our Foundational Fitness Program that build a solid structure for your posture.

To protect our eyes, circadian rhythm and strengthen our immune system, we make sure to avoid artificial junk light by wearing blue blocking glasses (code: Nathan to save $$) and a software called Iris for our computers. Read our blog post on why you should block artificial light here.

12:30-1ish…Have more magnesium bicarbonate (2-4 oz) and we only drink water 30 minutes before or after meals. Lunch will follow and again will usually be a medium to larger meal.

Option #1: 

Option #2: 

  • Low Fat Fish (cod, haddock, orange roughy)
  • 1-2 Cups Well Cooked Squash (w/ butter)
  • Well-cooked leafy greens 
  • Sea Salt to Taste

Option #3: 

  • 3-4 oz GF Raw Cheese
  • 1 T Honey
  • Any In-season Fruit
  • 1 Cup Raw Milk or Fresh Juice

*Anytime going out to the city or away from the house we make sure to take our Blushield EMF – Tesla Technology. Read our blog post on EMF/EMR.

3:30-4ish…Afternoon Pick-Me-Up (60-90 min before workout)

Fresh Juice (orange, apple, grape, guava) or Milk w/ some fruit, and any choice of metabolic protein (eggs, dairy, liver, etc). We will add baking soda, sea salt, niacinamide, and aspirin in the liquid. We cycle through aspirin and niacinamide a few times per week. 

5:30-6ish…Workout Time (3-4 days/week we’ll do total body, and on our off days consist of sprints, trigger pointing, posture, correctives, and walking). We will do 1-2 deep, trigger points before our workout.

Our workout consists of exercises that focus on training the gait cycle, posture, and throwing mechanics that integrate all of the body’s myofascial slings. They last anywhere from 30-45 minutes. We both stopped bodybuilding/powerlifting exercises that you see most individuals do in the gym. Unfortunately, these isolation movements do not respect human biology and cause more stress physiologically. (read our blog on why we prioritize gait cycle and posture here).

Workout Gear: 

Shower: We make sure to use a shower filter when bathing as there are over 2,100 chemicals in our water supply that cause a huge stress. (click here for what we use). We use non-toxic body wash and shampoo that does not contain harsh chemicals, heavy metals, or dyes. Most of the time we end our shower with cold water to help assist circulation of blood. 

*Once per week we will do a magnesium flake bath)

7:00pm…Dinner (post workout meal)

This will be any of the variety of meals listed prior. Always a carb and protein with every meal. Usually the largest meal and we’ll have Vitamin E & Spore-Based Probiotics (consciouslift to save $$). Read our blog on gut issues/endotoxin here.

After Sunset…Focusing on prepping our body for a deep restful sleep. We keep as many bright artificial lights off, use blue-blockers, or keep red lights/incandescent bulbs around our environment. 

We do at least 30 minutes of trigger pointing daily and see most results doing it before corrective exercises and bed. 

9:30pm-10:30ish…Bed Time & Sleep Environment

Download our free anti-stress starter guide where we teach and educate more in depth on the basics of rebuilding a foundation to health, while mitigating many unknown stressors that could be present in your current lifestyle. Follow us on Instagram: Lamannafitness and Colonna_Fitness, Youtube: & Mitigate Stress 2.0 where we constantly provide more in-depth content for visual learners. 

If you have seen value in this article, schedule a FREE stress consultation on the front page of our website or donate down below. At the very least, share this article and our mission with anyone in your close circle that can benefit from becoming the best versions of themselves.

God Bless,

Nick & Nathan


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