The 8 Foundations of Alignment
Self Reflection
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First, An Important Note
These foundations can support health, but they aren't meant to be another checklist. They are meant as a way for you to come in tune with where you are.
If you are living through financial stress, grief, burnout, caregiving, trauma, an unsafe relationship, illness, or uncertainty, your nervous system may be focused on one important thing: survival.
The body optimizes when it feels safe, and this is often overlooked in the longevity space.
Sometimes the healthiest thing you can do is the simplest: drink water, rest, ask for help...
You can't do all the things all the time. Different areas of health will naturally rise and fall in priority.
Meet yourself where you are.​
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Score each statement:
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0 = Never
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1 = Rarely
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2 = Sometimes
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3 = Often
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4 = Almost Always
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5 = Always​​​​
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1. Know Thyself (Awareness & Authenticity)
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I listen to and trust my body's signals. _____
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I know my key biomarkers (fasting blood sugar, A1C, insulin, inflammation markers, etc.). _____
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My thoughts, feelings, words, and actions are aligned with each other and with who I truly am. _____
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I honor my truth, communicate my needs, and set boundaries, even when it’s uncomfortable. _____
Score: _____ /20
2. Hydrate & Remineralize Daily (Cellular Health)
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I begin my day with hydration (such as 16 oz+ of warm, mineral-rich water), creating a moment of stillness before the day begins. _____
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I pause long enough to ask my body what it needs. _____
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I respond to my body's signals instead of pushing through them. _____
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My body has the energy and resilience to meet most days with ease. _____
Score: _____ /20
3. Eat 30 Different Plants a Week (Microbiome)
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I eat a wide variety of plant foods each week. _____
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I regularly eat beans, fermented foods, whole grains, and high-quality extra virgin olive oil while limiting processed foods. _____
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I include foods that taste bitter on my tongue. _____
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My digestion feels healthy, comfortable, and regular. _____
Score: _____ /20
4. Honor Rhythm & Rest (Seasonality & Sleep)
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I prioritize sleep and create rhythms that support my body. _____
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I live in alignment with the rhythms of the day and the seasons. _____
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I wake feeling rested with steady energy throughout the day. _____
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I give myself permission to slow down, rest, and recover without guilt. _____
Score: _____ /20
5. Be with the Earth (Nature)
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I pause to observe the sky, trees, birds, and changing seasons. _____
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I regularly connect physically with the Earth (walking barefoot, holding a stone, putting my hands in the soil, hiking, etc.). _____
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I spend more time looking at the horizon than looking at a screen. _____
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I prioritize time outdoors, even on busy days. _____
Score: _____ /20
6. Be in Your Body (Movement & Embodiment)​
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I include strength training, mobility, and stretching in my weekly routine. _____
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I walk for 5–10 minutes after most meals. _____
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I intentionally pause throughout the day to reconnect with my breath and body. _____
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I regularly make time for play, laughter, dancing, and childlike curiosity. _____
Score: _____ /20
7. Be in Community (Connection)
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I have people who make me feel seen, safe, and supported. _____
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I gather, share meals, or learn with others. _____
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I ask for help when I need it. _____
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If life fell apart tomorrow, I know exactly who I'd call. _____
Score: _____ /20
8. Be in Flow (Spirit & Presence)
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I make time for silence, stillness, and meditation. _____
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I engage in activities where I lose track of time. _____
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I intentionally seek beauty, awe, magic and wonder in everyday life. _____
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I make space for what cannot be measured (intuition, synchronicity, beauty, love, mystery, or the sacred). _____
Score: _____ /20
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Your Foundation Scores
Know Thyself ______ /20
Hydrate & Remineralize ______ /20
Eat 30 Plants ______ /20
Honor Rhythm & Rest ______ /20
Be with the Earth ______ /20
Be in Your Body ______ /20
Be in Community ______ /20
Be in Flow ______ /20
Total Score: ______ /160
Overall Interpretation for Reflection
144–160 | Flourishing
Your foundations are strong. Keep refining your practices and supporting the areas that bring you the most vitality.
112–143 | Thriving
You have a solid foundation with a few opportunities for deeper consistency.
80–111 | Rebuilding
Your body is asking for more support. Choose one or two foundations and build sustainable daily habits.
Below 80 | Begin Here
You don't need to change everything. Start with one simple daily practice. Small actions, repeated consistently, create lasting transformation.
Foundation Score Interpretation (for each category)
17–20: Strong foundation
13–16: Growing steadily
9–12: Needs attention
0–8: Begin with one simple habit
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