Roots of Vitality

Microdosing & Movement Mastery Program Details.

Week 1: Foundations of Vitality

  • Seasonal Theme: Spring: Renewal, growth, and awakening

  • Element & Direction: Earth & North 

  • Focus: Building a sturdy foundation—detoxifying, nourishing, and laying the seeds of vitality and creativity that will continue to grow through the seasons ahead.

  • Primary Health Systems: 

    • Lymphatic System: Cleansing and detoxification align with the "spring cleaning" energy.

    • Digestive System: Renewal of nutrients and metabolism after the slower winter months.

    • Reproductive System: Fertility and creation match the themes of new life and growth in spring.

  • Cycle:

    • Women’s Cycle: Follicular Phase

    • Men’s Cycle: Testosterone Rise

 Topics Covered:

  • Intentions: Power of thought. Intentions for the course, each day, & over your life. Syncing with the moon as reminders. 

  • Land Acknowledgment: Reflect on the native land you live on and explore ways to support Indigenous communities. 

  • Traditional Wisdom: What is Ayurveda? Cycles of life, day, and season pairing up with our hormones and elements of the natural world. Exploring the Pitta, Vata, and Kapha dosha related to Spring.  TCM (Traditional Chinese Medicine) spring focuses on liver health and detox practices.

  • Elemental Direction: Embodying the North & Earth 

  • Sacred Mornings: Importance of morning rituals 

  • Circadian Rhythms: Greeting the day, natural lighting, sunrise, relationship to screens 

  • Microdosing: Introducing the basics - history, science, dosing, protocol, right relationship.

  • Movement: Reflexology, pelvic floor exercises, grounding stretches, inversions.

  • Breath-work: Earth-centered diaphragmatic breathing with retention.

  • Hormonal Health: Men’s and women’s “spring” cycles, including pre & post-menopause.  

  • Nutrition: Foods and herbs for growth, gut health, and detoxification

  • Sustainability Practices: Kitchen & Wardrobe 

Spring Renewal Movement Flow

Awaken your body and align with the energy of spring through this gentle, 20-minute flow. Designed to support the lymphatic, digestive, and reproductive systems, this sequence promotes detoxification, flexibility, and grounding.

Key elements include:

  • Breath-work: Diaphragmatic breathing to energize and calm. Alternate nostril breathing (Nadi Shodhana) for balance.

  • Key Poses: Child’s Pose, Gentle Twists, Bridge Pose, and Legs-Up-the-Wall to encourage detoxification and renewal.

Perfect for all levels.

Unique Practices:

  • Dry Brushing: Stimulates the lymphatic system before movement.

  • Epsom Salts: Cleansing

  • Gua sha: Lymphatic drainage, improved circulation, relaxation, tension relief, & skin benefits. 

Spring Nutrition:

Tailored to support the lymphatic, digestive, and reproductive systems during the season of renewal. Emphasize cleansing, hormonal balance, and growth, aligning with spring’s fresh start.

Lymphatic System

  • Hydrating Foods: Cucumbers, celery, and citrus fruits to assist in detoxification.

  • Cleansing Herbal Teas: Nettle, dandelion, and ginger help stimulate lymphatic flow and boost immunity.

  • Gentle Detox: Add lemon to warm water in the morning to flush toxins and awaken the system.

Digestive System

  • Fiber-Rich Produce: Leafy greens (spinach, kale, arugula) and cruciferous vegetables (broccoli, cauliflower) encourage metabolism and gut health.

  • Probiotic Foods: Fermented staples like kimchi, sauerkraut, yogurt, or kefir to support a balanced microbiome.

  • Light Grains & Sprouts: Quinoa, millet, or sprouted legumes for easily digestible energy as the body shifts from winter’s slower pace.

Reproductive System

  • Hormone-Balancing Seeds: Flaxseeds, sesame seeds, and pumpkin seeds, rich in zinc and essential fats for fertility and hormonal balance.

  • Healthy Fats: Avocados, nuts, and cold-pressed oils nourish reproductive tissues and support overall vitality.

  • Cycle-Specific Foods: Women in the follicular phase can benefit from nutrient-dense options like sprouts, asparagus, and berries to align with growth and renewal.

General Cleansing & Renewal

  • Seasonal Variety: Embrace spring vegetables (artichokes, peas, radishes) and fresh herbs (parsley, cilantro) to keep meals light yet flavorful.

  • Mindful Hydration: Aim for plenty of water or herbal teas, especially after indulging in warming winter fare.

  • Light, Frequent Meals: Choose smaller, balanced servings throughout the day to gently awaken digestion and metabolism.

By focusing on hydrating, detoxifying foods, gut-friendly staples, and hormone-supportive ingredients, you’ll harmonize with the energy of spring and lay a nourishing foundation for renewed growth.

Spring Sustainability Focus:

Kitchen Sustainability:

  • Transition to reusable storage (beeswax wraps, glass containers).

  • Set up composting.

  • Stock pantry with local, seasonal foods.

  • Learn to preserve fresh produce (freezing, fermenting, canning).

  • Plant a herb garden to connect with the earth and reduce waste.

Wardrobe Refresh:

  • Declutter responsibly (donate, swap, upcycle).

  • Invest in sustainable materials (organic cotton, hemp, bamboo).

  • Explore second-hand stores or local artisan markets.

Soul Work

Journaling Prompts:

  • “What seeds am I planting this season?”

  • “How can I honor my ancestry while embracing growth?”

  • “How can I incorporate new knowledge and skills to expand my vitality?”

  • “Who do I want to be by midsummer?”

Integration & Reflection:

  • Integrate: Incorporate new learnings and track them in a journal along the way. 

  • Commit: Fully commit to a certain amount of actionable goal(s) (e.g., cooking one locally sourced meal per week).

  • Reciprocity: Education about the Native peoples from the land you live with. 

  • Cycle Tracking: Download Stardust for cycle tracking: men can use it too! 

  • Ayurveda: Take Dosha quiz 

  • Nature Therapy: Wild Mind Nature Activity | Exploring the North & Earth 

Week 2: Energy & Expansion – Radiant Energy

  • Seasonal Theme: Summer: Vitality, connection, and activity
    Element & Direction: Fire & South 

  • Focus: Harnessing peak energy for connection, creativity, and vitality.Expansive practices for growth, action, and meaningful connections.
    Primary Health Systems: 

    • Circulatory System: Increased activity and blood flow resonate with the heat and energy of summer.

    • Respiratory System: Breathing supports high energy and physical activity levels during this vibrant season.

    • Muscular System: Activity and strength mirror the dynamic, outward-focused energy of summer.

Topics Covered

  • Transition: From Spring to Summer. Transitions in life. Ephemeral Evolutionary Stages.

  • Traditional Wisdom: TCM focusing on heart health in summer. Exploring the Pitta, Vata, and Kapha dosha related to Summer & Microdosing practices. 

  • Elemental Direction: Embodying the South & Fire 

  • Movement: Sun salutations, lymphatic flow exercises, energizing dances, and twists.

  • Hormonal Health: Women's ovulation and men's peak testosterone cycles for endurance and connection. Pre & post menopause care. 

  • Daily Rhythm: Building on your morning routine to have an afternoon check-in with body & mind 

  • Nutrition: Cooling, hydrating foods to support digestion and balance fire energy.

  • Breath-work: Kapalabhati for energy and Sheetali for relaxation.

  • Sustainability Practices: Living Room & Outdoor Adventures 

Summer Vitality Movement Flow

Energize your body and embrace the dynamic energy of summer with this invigorating, 20-minute flow. Tailored to support the circulatory, respiratory, and muscular systems, this sequence enhances strength, stamina, and vitality.

Key elements include:

  • Breathwork: Breath of Fire to increase energy and circulation.

  • Poses: Warrior II, Crescent Lunge, and Chair Pose to build strength and encourage blood flow.

  • Unique Practices: Rebounding and Cooling Pranayama to balance heat and support recovery.

Perfect for all levels.

Summer Nutrition

Summer Nutrition outline tailored to support the circulatory, respiratory, and muscular systems during the high-energy months. The core is cooling and hydrating foods, with emphasis on fueling endurance and aiding recovery.

  1. Circulatory System

    • Beets & Berries: Boost circulation and oxygen delivery to muscles.

    • Hydration & Electrolytes: Incorporate coconut water, citrus, and mineral-rich salts (e.g., Himalayan or Celtic sea salt) to maintain fluid balance in hot weather.

    • Heart-Healthy Fats: Avocado, olive oil, and fatty fish (e.g., salmon) to support cardiovascular function.

  2. Respiratory System

    • Herbs for Clear Breathing: Mint, thyme, oregano, and basil can ease airways and reduce congestion.

    • Anti-Mucus Choices: Opt for lighter dairy or consider non-dairy alternatives if prone to mucus buildup.

    • Seasonal Produce: Water-rich fruits (watermelon, cantaloupe) and veggies (cucumber, zucchini) help maintain moisture in respiratory passages.

  3. Muscular System

    • Protein & Amino Acids: Lean proteins (chicken, legumes, tofu) and seeds (pumpkin, hemp) to support muscle repair and growth.

    • Magnesium & Potassium: Bananas, leafy greens, and nuts to help reduce cramping and improve recovery post-workout.

    • Anti-Inflammatory Spices: Turmeric and ginger remain valuable but consider adding black pepper, rosemary, or sage for variety.

  4. General Cooling & Digestive Support

    • Herbal Teas: Hibiscus, peppermint, and chamomile to stay cool and hydrated.

    • Light, Frequent Meals: Avoid heavy, greasy foods that can overheat the body and slow digestion.

    • Seasonal Variety: Embrace the abundance of fresh summer produce to keep meals vibrant, nutrient-dense, and hydrating.

Sustainability Practices

Outdoor Adventures:

  • Use eco-friendly gear: stainless steel water bottles, reusable utensils, and solar-powered chargers.

  • Follow Leave No Trace principles while hiking, camping, or enjoying nature.

  • Organize or join local clean-up events for beaches, parks, or trails.

Living Room Sustainability:

  • Opt for natural cooling methods: cross-ventilation, houseplants, and reflective window coverings.

  • Incorporate sustainable furniture made from reclaimed wood or recycled materials.

  • Use non-toxic candles, LED lighting, or salt lamps for ambiance.

  • Host gatherings with reusable dinnerware and zero-waste supplies.

  • Install energy-efficient curtains or blinds.

  • Bring nature indoors with air-purifying plants to refresh your living space.

Soul Work:

  • Journaling Prompts:

    • “What lights me up? Physically & Mentally”

    • “What passions or connections do I want to ignite this season?”

  • Integration: Affirmational work focusing on confidence, creativity, and connection. Dance as Medicine. Use intentional movement to process emotions and reconnect with joy .Incorporate new learnings and track them in a journal along the way.

  • Reciprocity: Explore where your ancestors are from 

  • Commit: Fully commit to a certain amount of actionable goal(s) (e.g., cooking one locally sourced meal per week).

  • Nature Therapy: Wild Mind Nature Activity | Exploring the South & Fire 


Week 3: Balance & Empowerment – Embodying Strength

  • Seasonal Theme: Fall: Letting go, reflection, and preparation
    Element & Direction: Air & East 

  • Focus: Finding stability amidst change. Strengthening resilience, balance, and flexibility.

  • Cycle: Luteal (Women’s Cycle) | Testosterone Decline (Men’s Cycle)

  • Primary Health Systems:

    • Immune System: Protecting the body as it transitions and prepares for winter.

    • Endocrine System: Balancing hormones as the body aligns with seasonal changes.

    • Integumentary System (Skin): Protecting and maintaining boundaries as the environment shifts.

Topics Covered

  • Transition: From Summer to Fall. The power of Integration & Harvest. 

  • Movement: Evening neck and shoulder care, dynamic lunges, gua sha face massage, and grounding stretches.

  • Elemental Direction: Embodying the East & Air. 

  • Hormonal Health: Luteal phase reflection and preparation for women; stabilizing energy for men.

  • Nutrition: Warm, grounding foods (root vegetables, whole grains, and seasonal teas).

  • Breath-work: Alternate nostril breathing for balance and clarity.

  • Emotional Stability: Compassion, awareness, serenity prayer, intention, gratitude, and patience 

  • Sustainability Practices: Bathroom & Bedroom. 

  • Traditional Wisdom: Exploring the Pitta, Vata, and Kapha dosha related to Fall & Microdosing Practices. Lung health emphasis in Traditional Chinese Medicine (TCM).

Autumn Resilience Movement Flow

Strengthen your body’s natural defenses and embrace the grounding energy of fall with this gentle 20-minute flow. Designed to support the immune system, endocrine system, and integumentary (skin) system, this sequence helps you adapt to cooler weather through mindful movement, breathwork, and restoration.

Key elements include:

  • Breathwork: Deep, calming inhales and exhales to regulate hormones and boost immune health.

  • Poses: Low Lunges, Tree Pose, and Wide-Leg Forward Folds to encourage balance, circulation, and detoxification.

  • Unique Practices: Gentle twists to stimulate lymphatic flow and moderate inversions like Legs-Up-the-Wall for relaxation and improved skin circulation.

Perfect for all levels.

Fall Nutrition Outline

Support your body’s transition into cooler weather and introspective energy by focusing on foods and habits that strengthen immunity, balance hormones, and nurture healthy skin. Lean into warming, grounding meals as you adapt to the changing season, setting the stage for a healthy, vibrant winter ahead.

1. Immune System Support

  • Seasonal Produce: Emphasize beta-carotene–rich root vegetables (carrots, sweet potatoes, beets) and vitamin C–rich fruits (apples, pears, citrus).

  • Mushrooms & Fermented Foods: Incorporate mushrooms (shiitake, maitake, reishi) and fermented foods (sauerkraut, kimchi) to boost immunity and gut health.

  • Herbal Teas: Drink warming blends like ginger, chai, or elderberry tea to help ward off seasonal illness.

2. Endocrine System Balance

  • Healthy Fats & Adaptogens: Add avocados, nuts, seeds, or coconut milk to meals for hormone balance. Consider adaptogenic herbs like ashwagandha or holy basil to reduce stress and stabilize cortisol levels.

  • Cruciferous Vegetables: Include broccoli, kale, and Brussels sprouts for natural detoxification and hormonal support.

  • Slow-Release Carbs: Choose whole grains (quinoa, brown rice, oats) to maintain steady blood sugar and support adrenal function.

3. Integumentary (Skin) Health

  • Hydrating Foods: Focus on soups, stews, and broths to combat fall dryness.

  • Omega-3–Rich Choices: Salmon, flaxseeds, and walnuts nourish the skin from within.

  • Antioxidant-Rich Ingredients: Use herbs like rosemary and thyme, and enjoy colorful veggies (pumpkin, squash, bell peppers) to protect skin cells from oxidative stress.

4. Key Fall Eating Habits

  • Warm & Grounding Meals: Shift from cold salads to roasted veggies, warm cereals, and comforting soups to sync with the season’s cooler weather.

  • Spices & Seasonings: Add warming spices (cinnamon, nutmeg, cloves) to enhance circulation, support digestion, and bring cozy fall flavors.

  • Moderate Sweeteners: If sweetening, opt for small amounts of honey or maple syrup, which provide trace nutrients and align with fall’s natural flavors.

By focusing on warming, nutrient-dense foods and immune-boosting, hormone-balancing ingredients, you’ll nourish your body and maintain healthy, glowing skin as the weather cools.

Sustainability Practices:

Bathroom Sustainability:

  • Swap to biodegradable toiletries and low-water shower heads.

  • Use eco-friendly personal care products (e.g., bamboo toothbrushes, shampoo bars).

  • Opt for refillable containers and bulk-buy products to reduce plastic.

  • Learn DIY skincare recipes using natural, simple ingredients.

Bedroom Sustainability:

  • Transition to organic or sustainably sourced bedding.

  • Declutter and simplify to create a peaceful, minimalistic space.

  • Use natural materials like wool or cotton for throws and pillows.

  • Explore energy-efficient heating solutions (e.g., heated blankets, draft stoppers).


Soul Work:

  • Journaling Prompts:

    • “What am I ready to let go of?”

    • “How can I prepare for the next cycle of growth?”

  • Integration: Reflect on seasonal lessons and create a gratitude list. Incorporate new learnings and track them in a journal along the way.

  • Reciprocity: Explore the traditions of your ancestors. 

  • Commit: Fully commit to a certain amount of actionable goal(s)

  • Nature Therapy: Wild Mind Nature Activity | Exploring the East & Air.



Week 4: Restoration & Reflection – Living in Flow

  • Seasonal Theme: Winter: Rest, integration, and preparation for rebirth\

  • Element & Direction: Water & West 

  • Focus: Honoring stillness for rest and renewal. Integrating lessons and preparing for rebirth.

  • Cycle: Menstrual Phase (Women’s Cycle) | Testosterone Reset (Men’s Cycle)
    Primary Health Systems:

    • Nervous System: Reflection, stillness, and inward focus align with winter's quiet energy.

    • Skeletal System: Providing structure and stability during times of rest and regeneration. 

    • Urinary System: Supports water and electrolyte balance, vital for preservation and internal focus.

Topics Covered

  • Transition: How are you going to integrate this program into your life moving forward? 

  • Movement: Gentle yoga flows, body scan meditations, micro-movements for lymphatic drainage, and restorative stretching.

  • Element & Direction: Embodying Water & West 

  • Circadian Rhythms: Good night to the natural world, sleep schedule, lighting, sunset, relationship to screens. Evening Ritual. 

  • CommUnity & Manifestation: Ways to co-create regenerative community, be a part of, & share your gifts. Power of manifestation, visualization, and belief.

  • Hormonal Health: Practices to reset and restore during the menstrual phase for women and testosterone reset for men.

  • Sustainability Practices: Office & Digital Life

  • Nutrition: Broths, soups, magnesium-rich foods, and herbal teas to nourish and restore.

  • Breath-work: Deep water-inspired breathing for emotional balance and release.

  • Traditional Wisdom: Kidney health focus in Traditional Chinese Medicine (TCM). Exploring the Pitta, Vata, and Kapha dosha related to Winter and Microdosing Practices. 

Winter Restoration Movement Flow

Honor your body’s need for stillness and introspection with this 20-minute flow, designed to support the nervous system, skeletal system, and urinary system. Embrace gentle movements and calming breathwork to cultivate warmth, stability, and an inward focus throughout the quieter winter months.

Key elements include:

  • Breathwork: Slow, grounding inhales and exhales to calm the nervous system and promote rest.

  • Poses: Cat-Cow, Low Lunge, and Legs-Up-the-Wall to nurture skeletal alignment and support fluid balance.

  • Unique Practices: Mindful pauses (Child’s Pose, Savasana) that encourage deep reflection and relaxation.

Perfect for all levels.

Winter Nutrition Outline

Support your body’s natural inclination toward rest and inward focus during the colder months by choosing foods and habits that bolster the nervous system, skeletal system, and urinary system. Emphasize warmth, nourishment, and hydration to align with winter’s regenerative energy.

1.Nervous System Nourishment

  • Warm, Calming Foods: Soups, stews, and porridge to help soothe the mind and reduce stress.

  • Magnesium & B Vitamins: Dark leafy greens, whole grains, and nuts/seeds to support nerve health and relaxation.

  • Herbal Teas: Chamomile, lavender, and lemon balm to encourage calm and rest.

2. Skeletal System Support

  • Bone-Building Nutrients:

    • Calcium: Found in dairy (if tolerated), fortified nut milks, and leafy greens (collard greens, kale).

    • Vitamin D: Fatty fish (salmon, sardines), egg yolks, or supplementation if winter sunlight is limited.

    • Phosphorus & Magnesium: Whole grains, legumes, and nuts.

  • Warming Spices: Turmeric, ginger, and cinnamon help improve circulation and may reduce inflammation around joints.

3. Urinary System Balance

  • Hydration & Electrolytes: Drink warm water or herbal teas to stay hydrated. Add a pinch of mineral-rich salt or a squeeze of lemon for electrolyte balance.

  • Kidney-Supportive Foods: Cranberries (unsweetened), parsley, and celery can help maintain healthy kidney function.

  • Light Diuretic Herbs: Nettle or dandelion leaf tea (in moderation) to gently support fluid balance.

4. Winter Eating Habits

  • Cooked & Grounding Meals: Focus on warm, cooked vegetables (root veggies, squash), whole grains, and legumes that are easy to digest.

  • Healthy Fats: Avocado, ghee, or coconut oil to provide sustained energy and insulation.

  • Seasonal Produce: Incorporate winter-friendly options like carrots, beets, parsnips, and onions to add nutrients and flavor.

By opting for warming, nourishing dishes and staying mindfully hydrated, you’ll help fortify the body’s core systems—ensuring a stable, rejuvenating winter season.

Sustainability Practices

Office & Digital Life:

  • Mindful Technology Use

    • Energy Efficiency: Optimize computer, lighting, and heating setups in home offices or study spaces.

    • Digital Decluttering: Organize files, unsubscribe from spam, and reduce digital clutter for mental clarity.

    • Responsible E-Waste: Learn how to recycle or donate old devices and electronics.

  • Eco-Friendly Home Office Setup

    • Sustainable Furniture & Supplies: Choose recycled paper, eco-friendly ink, and responsibly sourced furniture.

    • Temperature Control: Use draft stoppers, insulated curtains, or programmable thermostats to manage heating costs.

    • Green Lighting: Switch to LED bulbs or take advantage of natural light to conserve energy.

  • Work-from-Home Habits

    • Commute Reduction: If possible, remote work can cut down on carbon emissions.

    • Breaks & Movement: Encourage frequent stretching or mini movement sessions, aligning with wellness goals.

  • Broader Impact & Advocacy

    • Online Activism: Support environmental causes or sustainable brands through social platforms.

    • Community Sharing: Organize virtual skill-shares or e-gatherings focused on sustainability and low-waste living.

By centering on Office & Technology, your Winter focus addresses a crucial part of modern life, balancing resource conservation and digital wellness during the darker, colder months.

Soul Work:

  • Journaling Prompts:

    • “What has this cycle taught me?”

    • “What seeds do I want to plant in the next season?”

  • Reflecting on Lessons: Contemplate personal growth and create a vision for the future. 

  • Earth Mandala Creation: Use natural elements (stones, flowers, leaves) to set seasonal intentions.

  • Integration: How are you going to carry and integrate this information forward? Plan how you’re going to stay accountable for your vision(s). 

  • Reciprocity: Embody the traditions of your ancestors/ 

  • Commit: Fully commit to a certain amount of actionable goal(s). 

  • Nature Therapy: Wild Mind Nature Activity | Exploring the West & Water. 

Interactive Elements:

  • Healing Playlists:

    • Dance Activation

    • Relaxation & Meditation

    • Energy Boost (Workout/Activation)

    • Chants & Kriyas

  • Community Engagement:

    • Live Q&A sessions or group discussions to foster connection.

    • Accountability buddy system for motivation and support.

Resources:

  • Community Connection Tools: Access to Shaya for meaningful engagement.

  • Supportive Apps: Love Ritual App for cultivating mindful relationships.

  • Sustainable Living & Self-Care Links: Recommendations for eco-friendly products (e.g., Caraboo toilet paper, CBD options).

Post-Program Suggestions:

  • Seasonal Cycle Guide: A bonus resource to help integrate practices year-round.

  • Monthly Follow-Ups: Ongoing sessions to sustain progress and offer continued guidance.

This program artfully combines ancestral wisdom, modern science, and sustainability to ensure participants leave empowered, transformed, and equipped to thrive in harmony with themselves and the world.


Program Features

  • Tools and Resources: Ayurvedic cycles, Traditional Chinese Medicine insights (seasonal organ focus), microdosing protocols, and sustainable practices.

  • Interactive Components: Playlists for each theme, community Q&A sessions, and group challenges.

  • Long-Term Integration: Participants receive a Seasonal Health Guide to continue applying these principles throughout the year.