Contents
Circulation & Energy
Support healthy blood flow and daily vitality with food and simple routines.
What we focus on
- Nitric-oxide-supporting foods
- Movement & breath that promote flow
- Simple daily rhythm for steady energy
NO-boosting foods
Beets, arugula, spinach, citrus, pomegranate, garlic, cocoa (70%+), green tea.
Circulation habits
Brisk walks, short stair bursts, light stretch breaks, breath through the nose.
Foundations
Hydration, minerals (potassium/magnesium foods), and consistent sleep.
1-Day Circulation Starter
| Breakfast | Beet + berry smoothie (add spinach, kefir/yogurt, flax) |
|---|---|
| Lunch | Arugula salad, citrus, walnuts, olive oil + grilled chicken |
| Dinner | Garlic shrimp, sautéed greens, quinoa |
| Snack | Square of dark chocolate (70%+), green tea |
Move every hour
60–90 second micro-bursts: stairs, brisk walk, air squats.
Breathing
Slow nasal breathing (4-second in / 6-second out) for 3–5 minutes.
Hydrate
Water + pinch of lemon or a mineral-rich tea.
Want the 7-day plan?