5N Resources
Printable Files
Here are some printable addendum files that supplement the 5N=1 Health Journal. Click on the boxes to download and print the files.
First Step Guide
This guide provides a structured, step-by-step system for sustainable health optimization. This approach builds essential habits in nutrition, exercise, light exposure, and sleep ensuring long-term progress without overwhelming changes. Each 14-day phase refines your routine, culminating in a synergistic lifestyle that enhances performance, adaptability, and accountability.
Circadian Timing
Aligning daily habits—sleep, eating, exercise, and light exposure—with your body’s natural rhythms can optimize energy levels, productivity, and metabolic health. Understanding your chronotype allows you to implement strategies for better sleep and peak performance. Whether you're an early bird or a night owl, this guide helps you tailor your schedule for lasting well-being.
Sleep Guide
Improving sleep efficiency and enhancing deep sleep requires minimizing disturbances and creating an optimal sleep environment. Practical strategies like circadian synchronization, HRV tracking, and deep recovery techniques help you achieve better rest. Higher-quality sleep leads to improved focus, resilience, and long-term health.
5N Pyramid Food Tiers
This structured food ranking system categorizes foods based on their nutritional quality and impact on health. Inspired by the 5N Pyramid, it highlights optimal choices like grass-finished beef, safe starches, and calcium-rich foods, while outlining moderation options and nonrecommended items such as seed oils. Use this guide to make informed dietary decisions for better energy, digestion, and overall well-being.
3³ (3 Cubed) Individualized Nutrition
This precision nutrition framework moves beyond rigid diet labels by organizing food choices into 27 metabolic profiles based on 3 key dimensions: animal protein, fiber, and glucose source. This approach tailors nutrition to individual metabolic needs, optimizing energy, digestion, and long-term health.
Nutrient & Fiber Guide
Optimize your daily nutritional needs through whole foods and smart supplementation. Learn how essential nutrients like magnesium, zinc, omega-3s, and B vitamins support optimal well-being, and discover the best fiber sources for gut health, digestion, and metabolic balance. Whether you're fine-tuning your diet or looking for science-backed supplementation strategies, this guide provides clear, actionable insights to help you thrive.
Metabolic Tug-of-War
Your metabolism is constantly pulled between muscle-building (Team Anabolic) and muscle-wasting (Team Catabolic) forces, influenced by food, exercise, sleep, light exposure, and stress. This guide breaks down key hormones, nutrients, and lifestyle strategies to help you optimize strength, energy, and fat-burning potential.
Testosterone: The Key to Women’s Health After Menopause
Most menopause discussions focus on estrogen, but testosterone is the key for women to maintain muscle, metabolism, bone health, and cognitive function after menopause. This article explores how DHEA, strength training, and other lifestyle factors support a woman’s optimal testosterone levels for long-term vitality.
Food Sensitivities
Identify potential dietary triggers with this categorized list of common food sensitivities, including gluten, dairy, histamines, FODMAPs, and nightshades. Each category details specific foods that may cause adverse reactions, helping you make informed choices to support digestion, energy, and overall well-being.
Cognitive Distortions
Based around the Cognitive Behavioral Therapy (CBT) Model. Identify and overcome common thinking traps that impact mood and decision making. This table outlines cognitive distortions—such as all-or-nothing thinking, catastrophizing, and emotional reasoning—along with examples,
triggers, and strategies to challenge them. By recognizing these patterns, you can develop a healthier, more balanced mindset.
Daily Input Tracking
Optimize your health by monitoring key daily inputs. This table helps track nutrition (protein, carbs, fats, micronutrients), physical activity (resistance training, movement, sunlight exposure), and lifestyle factors (social connection, sleep, stress management). By logging daily actions and noting their effects, you can fine-tune habits for better energy, recovery, and overall well-being.
Daily Output Scoring
Track your overall health and wellness with a structured scoring system. This table combines subjective measures (energy levels, mental clarity, aches, and more) with objective data (sleep quality, stress levels, gut health, etc.) to provide a comprehensive health percentage score. Use it to monitor trends, optimize recovery, and improve well-being based on daily insights.
Comprehensive Blood Test Tracker
A streamlined, fillable document designed to help you record and analyze essential lab results. Covering thyroid function, metabolic health, lipid profile, inflammation markers, and key hormones, this resource allows you to track your biomarkers against optimal ranges, providing a clear snapshot of your overall health.
Endorsed Books
Here is a a list of recommended books to deepen your understanding and mastery of the 5N Synergy areas.
Creativity
Adaptability
Productivity
Receptivity
Accountability
