10 Rules & Routines to Regenerate Your Life

From Burnout to Rebirth: A Founder's Journey to Regenerative Living

I’m on a mission to live a regenerative life. I don’t want to just talk about regeneration anymore—I want to live it. If you want to regenerate your life too, here are 10 rules and routines that might be helpful to you—along with some personal stories and the science to support these habits.

Background

Over the last 18 months, I have completely transformed my life—my body, my heart, and my mind. I used to be a stressed-out, hunched-over, burned-out startup founder who spent most of their life behind a screen, rushing from one meeting to the next, hardly stopping to eat, let alone give my full presence to anything. I had a meditation routine and would exercise occasionally, but this was mostly to cope with stress.

Through a painful and difficult season, I decided to let go of my identity as a startup founder for the first time since I dropped out of university in 2009 to build my first tech company. I embarked on a sabbatical and prioritized taking care of myself above everything else.

Along this path, I decided to address my chronic back pain, face my fear of drowning and learn how to surf. I started writing songs as a form of therapy, began writing a book and rebuilt my core strength. I decided I would learn how to work with my sexuality in a sacred way and understand how creative life energy moves through me to use it as a force for good. I also decided to slow down my mind, put down the screen, and read widely—learning how to think deeply and contemplate again.

Together, these have been the greatest gifts and I finally feel I am on the right path towards living a regenerative life that is aligned with my soul’s purpose and unique abilities.

Peak Performance as a Pathway to Regeneration

I’m about to embark on certification training as a Peak Performance Neuroscience coach under Steven Kotler’s Flow Research Collective, adding another toolkit on top of my training with Dr. BJ Fogg of Tiny Habits and Stanford University. These disciplines are giving me the frameworks to make the most out of life while I reframe my life’s purpose through studying indigenous literature and the broader kinship worldview.

In this article, I’ll share the top 10 rules and routines that have transformed my life and given me the vitality and strength to step into the next stage of my adventure as a leader contributing to the regenerative movement. These practices aren’t for everyone, but I believe founders, investors, and executives working on complex planetary challenges will sincerely appreciate them.

If you aren’t willing to radially imagine your life, if you aren’t willing to do hard work, if you aren’t willing to push through intense discomfort then this article probably isn’t for you…

1. If Wake, Then Kukama and Flow

When I wake up, I take seven drops of Inca Kukama tincture under my tongue. It’s a beautiful alchemical mixture from my friend Luçiano of Alquimia Andina. Afterward, I drink water and dive into a flow activity, whether writing, speaking, or editing content for my upcoming show Regenera. The Flow Research Collective recommends starting your flow state activity within 90 seconds of waking. For me, it takes about 3-5 minutes, but once I’m in, I’m fully immersed.

Since adopting this routine, I’ve been waking up between 5 a.m. and 7 a.m. and getting 4-6 hours of uninterrupted flow before even touching my phone. Imagine that.

The Science of Kukama:

Kukama, derived from coca leaves, has been used for centuries by indigenous peoples to enhance energy and mental clarity.

• Cognitive Enhancement: Coca leaves contain alkaloids that stimulate the central nervous system, potentially improving mood and reducing fatigue (Bauer, 2013; Biondich & Joslin, 2015).

• Research Gaps: While ethnobotanical studies provide insight into its traditional uses, more clinical research is required to confirm cognitive benefits.

The Science of Flow First Thing:

• Engaging in flow activities early in the day can increase productivity by up to 500% (Kotler, 2014).

• Increased Creativity: Morning flow states boost creative thinking and problem-solving abilities (Csikszentmihalyi, 1990).

• A study by Nakamura & Csikszentmihalyi (2009) found that individuals who engage in early-day flow report 23% higher life satisfaction.

2. Intermittent Fasting (16 hours)

When I’m in flow in the mornings, I simply don’t eat. Having food in my stomach slows me down, introducing lethargy and diverting energy from focus to digestion.

I usually eat my last meal at 6 p.m. and break my fast around noon or 1 p.m. This shift has led to lean muscle growth and more energy throughout the day.

When I break my fast, I have a homemade greens supplement that’s a mix of superfoods (ashwagandha, spirulina, açai, chia) and functional mushrooms (lion’s mane, cordyceps, etc.). I’ve also tried Huel and AG1, but they’re expensive, so it’s not an everyday thing.

The Science of Intermittent Fasting:

• Glucose Regulation: Intermittent fasting improves insulin sensitivity, helping regulate blood sugar (de Cabo & Mattson, 2019).

• Longevity: Animal studies suggest that intermittent fasting can extend lifespan by 30-80% (Longo & Panda, 2016).

• Cognitive Protection: Fasting may protect the brain from neurodegenerative diseases such as Alzheimer’s and Parkinson’s (Mattson et al., 2018).

3. Don’t Drink Coffee Until Eating Yummy Food

This has been a major shift for me: I don’t drink coffee (or any caffeine) until I eat my first meal. Kukama has taken the place of coffee, giving me the cognitive boost I need to start my day.

When I do drink coffee, it’s small-scale single-origin beans from trusted local roasters. I won’t touch cheap, mass-produced coffee because it contains mycotoxins that make you crash. No thanks.

The Science of Delayed Coffee Intake:

• Cortisol Regulation: Drinking coffee on an empty stomach spikes cortisol, potentially increasing anxiety and stress (James et al., 2020).

• Optimizing Alertness: Research suggests delaying coffee until 9:30-11:30 AM maximizes its cognitive benefits (Burke et al., 2015).

4. Cold Plunge & Calisthenics Every Single Day

After finishing my 4-6 hours of flow, I take a cold plunge—the colder the better. My friend recently got a Myofreeze cold plunge that stays at 2°C, and it’s incredible. A 3-5 minute plunge boosts my circulation and energy, and it’s even better before food or coffee.

After that, I either do 15-30 minutes of calisthenics or hit the gym. While I prefer lifting weights in the afternoon, calisthenics in the morning kick-starts my day. After a year of daily calisthenics my body is feeling (and looking) a lot stronger.

The Science of Cold Exposure:

• Reduced Inflammation: Cold exposure triggers the production of norepinephrine, reducing inflammation (Tipton, 2015).

• Mental Resilience: Cold plunging enhances mental toughness, potentially improving stress management (Wim Hof, 2018).

The Science of Calisthenics:

• Increased Strength: Bodyweight exercises improve muscle endurance, flexibility, and balance (American Council on Exercise, 2018).

5. Only Eat Organic, Unprocessed Food (Please)

Most food today is filled with pesticides, herbicides, and Monsanto’s favorite topping: Glyphosate. I recently made the hard shift to only eat fresh, organic food—local and handmade when possible.

When I’m in Norwich, I shop at Goodery, a startup I helped build. In Lisbon, I hit the local farmers’ markets. I aim to eat a diverse mix of nutrient-dense foods, balancing protein, fiber, and carbohydrates. This approach was inspired by my ex-wife and later my mother’s experience with autoimmune disorders and The Wahl’s Protocol.

The Science of Organic Food:

• Nutrient Density: Organic produce often contains 20-40% more antioxidants than conventionally grown produce (Barański et al., 2014).

• Reduced Toxins: Organic foods reduce exposure to pesticides and herbicides, which are linked to chronic health issues (Lu et al., 2006).

The Science of Processed Food:

• Health Risks: Processed foods are associated with higher risks of obesity, type 2 diabetes, and cardiovascular diseases (Monteiro et al., 2019).

• Gut Health: Consumption of highly processed foods may negatively affect the gut microbiome, increasing inflammation (Suez et al., 2021).

6. Only Consume Positive Media

I’ve unplugged from TV, social media reels, and the endless doom scrolling. The fear-mongering, attention-grabbing content drains my emotional body, so I’ve committed to consuming only positive, long-form content—preferably in print.

By reclaiming my mental space, I’ve found greater peace and sovereignty over my thoughts. I’d rather spend an hour in nature than on Netflix any day of the week. At night, I unwind with a book, a candle and incense—currently reading The Gospel of Love & Peace.

The Science of Outrage Social Media:

• Negative Bias: Social media platforms prioritize emotionally charged content, which increases stress and anxiety (Brailovskaia & Margraf, 2018).

• Mental Health: Frequent exposure to negative news online correlates with higher levels of depression and anxiety (Vannucci et al., 2017).

The Science of Reading Fiction at Night:

• Improved Sleep: Reading fiction helps transition into relaxation and prepares the brain for sleep by reducing stress (Fox et al., 2016).

• Cognitive Benefits: Regular fiction reading can improve empathy, creativity, and emotional intelligence (Oatley, 2016).

7. Feel Everything

I grew up in a household of emotional extremes: deep volatility on one hand and severe repression on the other. As a result, I struggled with feeling and expressing my emotions. Over time, I disconnected entirely.

My transition to a regenerative life has been about learning how to feel again. From bodywork to psychedelics to nervous system mastery, I’ve embraced my emotions as they arise, knowing they are keys to self-awareness and healing.

The Science of Emotional Fluidity:

• Stress Reduction: Suppressing emotions has been linked to increased cortisol levels and reduced immune function (Gross & John, 2003).

• Emotional Well-being: Embracing emotions as they arise can improve self-awareness and emotional regulation, leading to greater mental resilience (Fredrickson, 2004).

8. Plant Trees Every Autumn

Every autumn, we used to plant trees on our smallholding in Norfolk. What started as a small garden party has grown into dozens of people planting hundreds of trees.

Planting trees is a rhythmic, nurturing activity that connects us to the earth and each other. When we gather to celebrate life, we should also cultivate life with our hands.

The Science of Planting Trees for Mental Health:

• Stress Reduction: Interacting with nature, including tree planting, has been shown to reduce cortisol levels and promote mental well-being (Ulrich, 1984).

• Community Engagement: Tree planting fosters social bonds and enhances feelings of purpose and belonging (Kuo & Sullivan, 2001).

9. Practice Sacred Sexuality & No Porn

This one may seem like a surprise for some, but it’s been essential for me. I was sexually abused when I was three years old and introduced to pornography at 12, leading to years of unhealthy relationships with my sexuality. After my divorce, I began a journey to heal my sexual trauma and cultivate sacred sexuality.

Through the teachings of Dr. Samuel Lee and others, I’ve come to see sexual energy as one of the most powerful forces in the universe. Healing and honoring this energy has completely changed my life. Check out Mantak Chia and Doug Abram’s The Multi-Orgasmic Man (or The Multi-Orgasmic Couple) as well as John Wineland’s From The Core for an integrated perspective on sacred sexuality.

The (Tragic) Science of Pornography:

• Desensitization: Chronic porn use is associated with decreased sexual satisfaction and desensitization (Prause et al., 2017).

• Mental Health: Excessive consumption can contribute to higher rates of anxiety, depression, and social isolation (Brand et al., 2016).

The Science of Tantra and Well-being:

• Improved Intimacy: Tantra practices enhance emotional and physical intimacy by promoting mindful connection (Fisher, 2010).

• Mental Health Benefits: Tantra reduces stress, anxiety, and depression while enhancing self-esteem and body image (Campbell & Beaulieu, 2016).

10. Love Yourself

This is the most central rule. Everything in the regenerative transition flows from radical self-love. It’s a commitment to honor your inner voice, no matter how hard it is for others to hear or how uncertain the outcome.

Learning how to love myself has been the greatest gift. As I open my mind and expand my consciousness into the kinship worldview I start to discover the real, lived experience of being one with nature and seeing the vast web of life as all relations. This notion of loving myself then extends beautifully into the tapestry of all living beings.

I love my shadow. I love my light. I love it all.

I love my self, I love my neighbors, I love my friends. I love my children, I love the caterpillar on my sleeve. I love it all, and just keep expanding that loving awareness into all things, towards all people in all places.

This really is where the magic is at…

When we love ourselves, we love nature as a part of ourselves.
When we love nature, we love ourselves as a part of nature.

— ME, now

The Science of Self Love & Well-being:

• Happiness and Life Satisfaction: Studies consistently show that self-love correlates with greater happiness and resilience (Neff, 2003).

• Mental Health: Self-love reduces stress, anxiety, and depression while promoting emotional regulation and self-acceptance (Leary et al., 2007).

• It Feels Good: Do it. (Me, 2024)

Conclusion

As we journey together into the regenerative era, these 10 rules and routines offer a roadmap to personal transformation for those on a path toward planetary healing. By implementing these practices, we can cultivate resilience, vitality, and a deeper connection to ourselves and the world around us.

Together, we can create a future where personal well-being and planetary health co-exist in harmony. Subscribe now to be part of this transformative journey, and let’s co-create the regenerative world we all dream of—together. Your support makes all the difference.

Join me in this transition, and let’s regenerate our lives—and our planet, one practice at a time.

See you on the other side, regen.