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H. Pylori Home Recovery & Digestive Reset PlanWeek 1a - Optimising Your Morning RoutineACTION GUIDEWaking Up and Getting Out Of BedTo optimize your body’s circadian rhythm, aim to get up at the same time each day. I recommend aiming to wake and rise at 6-7am, possibly a little later in winter if it’s dark outside.This will also mean going to bed at the same time each night, and is something we’ll cover in week 4.If you are currently waking up quite late (say, for example, 9am), you can change the habit in one of two ways: Immediately try to set your waking time to 7am!Gradually bring your waking time forward (e.g. by 5-10min per day) over a 7-14 day period so that you end up waking effortlessly between 6-7am.How you do it doesn’t matter: it’s the long-term habit that counts.Once you are up and out of bed, I recommend you follow these steps:Wash your mouth out with water or a water/baking soda combo:You can keep your toothbrush in a glass of water/baking soda overnight.Gargle and spit out the solution – don’t swallow.Baking soda is alkaline and excellent for killing unwanted bugs in the oral cavity (e.g. Candida, possibly H. pylori).Brush your teeth:Use a natural toothpaste where possible:Make your own (see toothpaste recipes)Purchase one (see week one resources)Don’t underestimate the power of natural compounds in keeping your oral cavity healthy:ProbioticsCoconut oil, which contains lauric and caprylic acidEssential oilsFlossing is essential for oral health – don’t skip it (do it at night if easier)Drink some water in order to rehydrate:8-16 ounces (1-2 glasses) is ideal.Don’t gulp it – the Chinese say, “Drink your food and eat your water”, meaning it’s not wise to either eat or drink too quickly.Consider adding a pinch or two of Wright Salt to your water, which contains important minerals.More details on the specifics of hydration are presented later in the program.Jump in the shower:Showering and getting ready gives your body a chance to digest and absorb the water you just consumed.Drinking 20-25min before eating helps ensure you can make plenty of digestive juices (saliva, stomach acid, etc.).Wherever possible, use natural soap, shampoo and exfoliating products that are free from petroleum, parabens, alcohol and other toxic substances (more on this topic later in the program).Please see the separate Resource Guide to learn where you can obtain the items mentioned in this Action Guide.Don’t worry about implementing all these strategies overnight. Take things at your own pace because it’s the long-term changes that count, not the speed at which you make them.If you don’t want to implement the fancy stuff such as probiotic toothpaste and essential oils, just to the basics and do them well.I’ve created a simple summary for you in the ‘Dumbed Down For Dave’ handout, which is the one I use in my own life.Special Note:In Week 5, as an accompaniment to your lesson on Water and Hydration, I show you how to really supercharge your morning routine with several more tricks I use on a daily basis.Join the Conversation!Don’t forget to join the weekly support calls and discussion forums – we are here to help! ................
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