SOMA Health Protocol

Step 1: Upgrade Your Mind

1. Make sure you have a good nights sleep (5-8hrs)

2. When you wake up drink 2 glasses of water to rehydrate.
3. Don't eat breakfast for at least 1 hour after you wake up. If
you want to learn about the bene ts of intermittent fasting,
click here.
Within the rst step in my plan for losing weight and getting into
great shape is a simple tool that I created with my good friend
and world renowned hypnotherapist John Vincent.

Its a powerful Trypnosis audio session designed to help you get

the deepest sleep ever, so you wake up to peak mental
performance, feeling refreshed and super-charged with new
healthy habits.

Mind Restore Instructions

• Turn on Mind Restore around 30 mins to 1 hr before you
want to go to sleep tonight.
• You do not need headphones, however they will enhance
the experience.
• Trypnosis is designed to work while you sleep as your
unconscious mind never sleeps and is still receptive to
hypnosis.
• Listen to this at least 5 times within the next 14 days at
bedtime

Mind Restore is a great tool that has helped thousands of

people transform their lives since it has been released.
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 Step 2: The Power Of Breathwork

The SOMA Longevity Breathwork Technique...

What is this method used for?

CARDIAC HEALTH: Improves circulation due to vasodilation
and growth of new blood vessels.

BRAIN HEALTH: Blood ow is improved to organs that use up

a lot of oxygen like your brain. This may even lead to activation
of dormant parts of the brain, improving cognitive function and
memory.

ANTI-AGING/LONGEVITY: May activate stem cells into

circulation for regenerating cells in your body.

ENDURANCE: Improves tness and stamina as you produce

more red blood cells, new blood vessels and increase blood
ow to your organs.

RAPID TARGETED HEALING: Combined with additional

visualizing exercises you can invoke a healing response in your
body for quicker healing times. This is also very useful if you
have cut or grazed your skin.

Learn more powerful breathwork techniques in our 11 Day

BreathFit Challenge
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 Step 3: Get F.I.T.

Practice doing the following exercises

straight after the breathing exercise from
Step 2.
Exercise 1: Prayer Push

Exercise 2: Grip Pull

Exercise 3: Fist Push

Exercise 4: Elbow Pull

Exercise 5: Chair Lift

Exercise 6: Abs

F.I.T stands for Functional Isometric Training.

This is a series of static anaerobic workouts designed to make

you stronger and tter in the shortest and most effective time
possible, without the risk of injury.

Static workouts means there is little or no movement.

Your muscles are held in maximum contraction throughout the

exercise for a relatively short amount of time.
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 When you contract a muscle, it shuts of the blood supply to it.
This means the muscle is forced to only use its stored nutrients.

This creates positive stress on the muscle and it adapts by

creating more ef cient energy reserves and stronger muscle
tissues so that the muscle is better prepared for the stress next
time.

The positive stress creates a low oxygen state called hypoxia

that initiates stem cells, stimulates the growth of red blood cells
and new blood vessels improving blood ow to your muscles
and overall muscle strength.

This is different from movement exercises that are aerobic

where you get continuous blood ow to the muscle.

This way of working out is like riding a bike with stabilizers.

Constant blood supply acts like stabilizers. However, if you want

to get really good at riding a bike, you need to take off the
stabilizers, which means you should cut off the blood supply by
holding the contraction throughout the exercise.

Functional Isometric Training also applies force to joints,

tendons, cartilage and bones.

This leads to these areas also becoming stronger and more

exible.

F.I.T. Static Workouts

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A system of static workouts designed to dramatically increase
overall strength in the most ef cient way possible.

In these static strength-building workouts you would apply

maximum effort for around 10-12 seconds against an
immovable object such as a wall or door frame.

You can also do this by pushing against your own body. E.g
push both your hands together while in a prayer pose.

A whole routine only takes a couple of minutes a day to do. You

do not need to do any more than this to achieve incredible
results.

When you do this you'll experience a surge in adrenaline that

gives you a wave of good feelings through the induction of
positive stress response on your body.

Your heart rate will rise a bit, but you won't feel tired, exhausted,
or worn out by the exercise.

Instead you'll feel supercharged and energized.

Bob Hoffman, a pioneer of the health and tness industry in the

1950s, claimed that through a static workout routine that take
just a couple of minutes a day, you can create 5% increase in
strength each week.

This means in 20 weeks you would have doubled your strength.

Bruce Lee also extensively used Functional Isometric Training

to get super strong and healthy.
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 Step 4: The Fundamentals of Yoga

Do the following exercises on an alternating

basis with the F.I.T. Static workouts.

Exercise 1: Forward Bend

Exercise 2: Leg Raise

Exercise 3: Knee To Nose

Exercise 4: Foot To Ear

Exercise 5: Toe To Ear

This routine may seem dif cult at rst, but

will get easier the more you do it, I
promise!

If you can't nish the whole routine, just

pick one or two of the postures, and add a
new one each day.
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Remember to hold each position for as
long as possible. Do not strain or force.

Step 5: The Renegade Smoothie

Make this smoothie after doing your

morning breathwork and F.I.T.
exercises.
So as I mentioned in this video, replace your breakfast with this
smoothie recipe:

• 1 heaped tablespoon of Renegade Colostrum

• 1 or 2 tablespoons of raw cacao
• 1 tablespoon of maca
• 1 tablespoon of ghee
• 1/2 ripe avocado
• 1/2 pint of coconut water
You can get very high-quality colostrum from our online store
here.

(Ghee and Renegade Colostrum not the same as dairy as does

not contain milk proteins! )

Blend together (you may want to add a sweetner like honey,

stevia or xylitol for taste) using a high quality blender like a
Nutrimix or Vitamix.
You can also add ice to make it nice and cold on a hot day.

I hope you enjoy this healthy delicious drink as much as I do.

Step 6: Healthy Meals

On this page I have put together some of my favorite recipes

and articles to help you live a healthy lifestyle.

So go ahead and check them out below

Lightly cooking foods for longevity

Lightly cooking food helps preserve the essential vitamin and

mineral content. You can add a variety of herbs and spices into
your food for extra avour and to absorb more of the nutrients in
the process.

How to add more fresh foods into your diet

-Eating more salads with your meals. Salads don’t have to be

boring, add a combination of sweet and savoury ingredients
such as artichoke, raisins, tomatoes, capsicum and raw red
onion. Be creative!

-Consuming more fresh fruit for breakfast and as snacks is a

great way to start bene ting from raw foods. Keep fresh fruits in
view in fruit bowls on the kitchen counter, or at the front of the
fridge to encourage yourself to eat healthy snacks. Limit buying
processed, re ned snacks, therefore when you are hungry you
only have the option of fresh fruits.
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-Stir frying your meals instead of cooking for hours in an oven
or microwave. Overcooking any fresh food will decrease its
nutritional value.

-Steaming your vegetables instead of boiling.

You can also make your own raw vegetable juice drink. This is
great way of packing in lots of essential nutrients and super
hydrating with water, whilst keeping the food in its natural raw
form. Check this recipe out for a delicious raw green juice drink,
that’s packed with healthy green vegetables and low sugar
fresh fruits.

Raw Vegetable Green Drink

2 apples

Juice of 1/2 fresh lemon

2 cups spinach

2 cups cucumber

1 head of celery

1 bunch parsley

1/2 inch or tsp ginger root

Juice of 1/2 lime

Optional Ingredients:
1/2 fresh carrot (this will make it sweeter)
Directions: Place ingredients in a blender or juicer (for a less
bitty drink). Add 1/2 pint of spring water and puree quickly for
one minute. This will make two glasses of green drink.

Choose one of the following and have it as your yummy

dinner tonite, you will thank me later!

Quinoa Fish Stir Fry

How to Cook Quinoa

This superfood, packed with protein, complex carbs, vitamins

and minerals may be prepared quickly and easily with this basic
method. First soak the quinoa for 10 minutes in cold water and
sieve. Then cook quinoa by: 2 cups of water/1 cup of quinoa.

Place quinoa and water in a saucepan and bring to a boil.

Reduce to a simmer, cover and cook until water is absorbed
(about 15 minutes). You will be able to tell that the quinoa is
done when all the grains have turned from white to transparent,
and the spiral-like germ has separated. Makes 3 cups.

To prepare in a rice cooker, simply treat quinoa like rice. Add

two parts water to one cup of quinoa.

RECIPE

-1/2 cup quinoa cooked in 1 cup of water

-2 stalks broccoli, chopped

-1/4 cup snow peas

-1 spring onion- chopped
-1 garlic clove-chopped

-1/2 tablespoon grated ginger

-1 Tablespoons sesame oil

Directions

Stir fry veggies in 1 tablespoon of sesame oil until they are

tender. Add stir-fry to the cooked quinoa and serve.

Carrot and Sweet Potato Soup

RECIPE

1 tablespoon olive oil

1 onion, nely sliced
8 large carrots, roughly chopped

2 medium sweet potatoes, mashed

2 tablespoons dry cooking wine

6 cups vegetable stock (fresh or homemade)

Large handful of fresh chopped cilantro (coriander)

4 tablespoons creme fraiche (note: use low fat plain yoghurt as

an alternative)

Directions

In a large pan heat the olive oil and add the sliced onions.
Gently sautee for approximately 5 minutes until soft. Add the
carrots and mashed sweet potatoes and cook for another 5
minutes (stirring often).
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Now add the stock and bring the soup to a boil. Reduce the
heat and simmer for approximately 25 to 30 minutes or until
carrots are tender and liquid has reduced. Remove from heat
and allow to slightly cool. Place the soup mixture in a food
processor or blender if you prefer a smooth soup, a little less if
you prefer a chunkier texture. Place the soup back in the pan
and gently heat again. Season with salt and pepper and serve
garnished with a the fresh cilantro and a dollop of creme fraiche
in each bowl.

And here is some bonus advice on how to get rid of that

belly fat!

How to get rid of dangerous belly fat

Step 7: Daily Health Supplements

Bonus Step: Sauna Ritual

Do the sauna meditation (video above) which consists of

pranayama breathing techniques and visualization techniques.

Ideally you want to do at least two 20 min dry sauna sessions at

80-100C with 15-20 minute cooling period in between- 3-4
times a week.
You may not have access to a sauna every day so try to do this
as many times as you can per week at the local gym if you don't
have one at home.

It's not as critical as the other steps but will really help you to
feel amazingly rejuvenated for better relaxation, stress relief
and increased energy.

Find out more about the bene ts of being in a sauna here

(IMPORTANT: when doing these exercises, please listen to

your body and whenever you feel excessive discomfort remove
your self right away)
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