Daily Regeneration Monitor

The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. Click here to learn about the UpRight Movement Principles.


  • Visited and/or visualized a beautiful, peaceful landscape like a beach or forest. Engaged all my senses (sight, hearing, smell, taste, and feel).
  • Performed or observed a random act of kindness.
  • Shared time with a friend, loved one and/or pet.
  • Wrote or drew in "gratitude journal".
  • Relaxed and Grateful while eating nourishing food.
  • Exercise was enjoyable with Positive Self-Talk. If did not exercise was happy with Positive Self-Talk.

  • Performed breathing exercises for an approximate combined total of 5-20 minutes today.

  • Awoke with the sun.
  • Sun exposure in the morning for 15 minutes and again later in the afternoon.
  • Avoided caffeine after 12 PM.
  • Avoided Alcohol and Minimized Sugar and Grain Consumption, especially close to bedtime.
  • Started winding down 2 hours before bedtime and dimmed the lights in the house, (incl. TV and Computers).
  • Made bedroom dark and cool.
  • Fell asleep by 10 PM.
  • Slept for 8-10 Hours.

  • Performed Pre/Post Sleep Routine.
  • Performed recommended Mobility and/or Recovery Supplements.
  • Performed self-massage.

  • Drank .5 – 1 oz. of Water per lb. of body weight.

  • Ate Breakfast soon after awakening.
  • Chewed my food thoroughly.
  • Ate a portion of animal protein and fat consisting mostly of Omega-3s, with each snack and meal.
  • Ate 4-8 servings of vegetables throughout the day.
  • Ate 3-6 different colored vegetables during the day.
  • Ate no more than 2 servings of fruit.
  • Ate minimally processed whole fresh foods.
  • Kept sugar intake to less than 25 grams.
  • Avoided artificial sweeteners.
  • Had minimal processed-grains.
  • Had no more than 1 cup of coffee or tea.
  • Had no soda, energy drinks, or fruit juices.
  • Had no alcoholic beverages.
  • Had no nicotine and/or narcotics.
  • Optimal: 84+
    Sub-Optimal: 0-48
    Fair: 51-81


Daily Regeneration Monitor Chart


Download “Daily Regeneration Monitor Troubleshoot”


Daily Regeneration Monitor Troubleshoot

Download “Daily Regeneration Monitor”

Daily Regeneration Monitor