Daily rituals that compound

Warm spring water with a wedge of key lime and a pinch of sea salt. Sit with it. Then a tablespoon of sea-vegetable gel, either straight or in a small smoothie. Then sun on your face for ten minutes. The body wakes up to light, not to caffeine.

If you can do nothing else, do this. Three things, ten minutes, before the day starts moving you.

Parasito tea or alkaline detox tea, 8oz, between meals. Slow walk if the weather allows. Real food: greens, sea moss, a clean protein. No screens for the first ten minutes of eating.

The walk matters more than people think. Lymph doesn't have a pump — it moves on muscle contraction. Sitting all day means stagnant lymph means the herbs you took this morning have nowhere to go.

Adrenal capsule with water if you're prone to a 3pm crash. We don't reach for stimulants after 2pm — they eat sleep, and sleep is where the real work happens.

If you genuinely need something warm and ritualistic in the afternoon, reach for the iron tonic or something rich in iron — it carries you without the caffeine spike.

Light meal. Bitters or a digestive tea afterward. Foundation capsules — sea moss, burdock, bladderwrack — taken with the last big drink of water.

This is also when binders go in if you're mid-cycle. Two hours after dinner, charcoal or clay, then nothing else by mouth.

Chamomile or skullcap if sleep is rocky. Lights down by 10. Phone out of the bedroom if you can stand it. Sleep is when the body actually does the work the herbs help with.

If you only fix one thing on this list, fix sleep. Nothing else compounds without it.

Once a month: a quiet day. No errands, no phone, no agenda. The body files paperwork on quiet days.