Foundations

Raven B. Varona, aka, "Ravie B."

Ravie B is an AG community member, photographer, and philanthropist, born and raised in the Bronx. Tasked with bringing the theme, Foundations, to life, she created an intimate and vivid photographic exploration of the foundations that everything is built on — from our internal health to our external world.

One of the many things we love about Ravie B? She gives back to the community. Check out The Best Side Foundation, her nonprofit with a mission to inspire and foster the development of low-income youth in photography through creative programs and hands-on experiences at Title 1 public schools.

A Note From Our Founder

Hey mate! I hope this letter finds you better than ever.

Very excited to be releasing the first issue of our quarterly publication, AG Edition. The theme of this issue is: Foundations.

Read on to gain insights from the likes of Dr. Andrew Huberman and writer Jedidiah Jenkins into how to bring more focus to the foundations of your life.

You can define the foundations as the non- negotiables; the things you commit to first, and then build upon, the daily habits that make you who you are. The makers of dreams.

For me, it all starts with health. Key relationships with friends and family come next, followed by living with purpose, and making an impact in the world. These are my key ideas and where I focus my foundations for a spectacular life. Everyone is different, but I’ve never met someone who got healthier, and didn’t also get happier.

As we move into fall and settle into routines of school drop-offs, morningruns, and more, I hope this zine prompts you to reflect on your foundations.

What is most important to you? How can your foundational behaviors, beliefs, and habits better enable your own spectacular life? What do you want to be different or better?I hope the content that follows empowers you on your health ownership journey.

Please sit back, mix up an AG1, and enjoy!

Chris Ashenden,

CEO and Founder of AG1

The Anatomy of Dr. Huberman’s Day

Sun up to sundown with everyone's favorite neuroscientist

6:30AM
Outdoor light exposure causes a (healthy) cortisol peak early in the morning, increases energy and alertness, and can help me fall asleep more easily at night.

6:45AM
Drinking around 32 ounces (1 liter) of water during this morning period and adding electrolytes, such as a pinch of sea salt, helps with proper hydration.

Skipping rope, ideally while outside facing the sun, further assists with (healthy) cortisol release and helps clear lingering adenosine, which inhibits arousal and causes sleepiness.

7:30AM
Immersion up to the neck in 45°F water for 1 to 3 minutes. The key is to aim for a temperature that evokes the thought, “This is really cold (!), and I want to get out, BUT I can safely stay in.” This temperature could be 60°F for some, and 35°F for others.

Deliberate cold exposure causes a significant release of epinephrine (adrenaline) and norepinephrine (noradrenaline), both neurochemicals that make us feel alert, in the brain and body. With deliberate cold exposure, their levels stay elevated for some time, resulting in an increase in levels of energy and focus.

8:30AM

Delaying caffeine intake by 90 to 120 minutes after waking helps increase alertness while avoiding the afternoon crash. I prefer unsmoked yerba mate tea as my source of caffeine.The best time in the morning to do hard mental work is typically 2 to 4 hours after waking. Try to schedule these bouts in 90-minute ultradian cycles to match your brain’s natural ebb and flow of focus.

10:30AM
Cardio or resistance workout for 45 to 60 minutes.

11:30AM
Eating a lower-carbohydrate lunch helps avoid an afternoon crash.

Walking for just 5 to 30 minutes after lunch can help reduce any potential glucose spike following the meal, and further calibrates the circadian rhythm with light exposure.

1:00PM
Session of intensive, focused work.

2:30PM
Using an NSDR protocol for 15 to 30 minutes can help recharge by increasing dopamine and mental energy.

3:00PM
Tending to emails, calls, less intensive podcast research, social media posts, etc.

7:00PM
Getting light exposure around sunset helps reduce the negative effects of light exposure later in the night.

Eating dinner with higher-carbohydrate foods and protein helps promote relaxation and sleep.

8:00PM
Brainstorming around podcast topics or other projects, writing of some sort.

Spending time with family and/or friends.

10:30PM
Targeting 7 to 8 hours of high-quality sleep. Sleep is the foundation of mental health, physical health, and performance, so it needs to be a priority.

Eat, Sleep, Move, Meet

How our community is optimizing their health this fall

Allyson Felix, Los Angeles

EAT: I’m leaning into meal prepping. I pick a day of the week to plan out, cook, and organize all of the family meals in containers. It’s a lot of work, but the payoff after a long, busy day is worth it.

SLEEP: I’m doing my best to prioritize my rest. I’m trying to stick to an earlier bedtime, so I’m shutting off devices and focusing on getting deep, restorative sleep.

MOVE: I’m enjoying doing new things. I’m continuing to take tennis lessons in LA, although learning something new as an adult is humbling. I’m finding so much joy in this new way of moving my body. I’m also doing hikes with my family in our neighborhood, enjoying all of the beauty around us.

MEET: This fall, we will continue our family tradition of going to our favorite cider mill in Michigan. We love the fresh cider, incredible donuts, and the beautiful apple orchards.

Will Cole, Pittsburgh

EAT: My brother-in-law and his family started HEAL Farms, so all of my animal protein comes directly from there. Everything is 100% organic, pasture-raised, and they donate to HEAL, a non-profit that helps impoverished communities develop agriculture systems.

SLEEP: After overcoming adrenal fatigue, I have made it my mission to prioritize sleep. When I need a reset, I take a page out of my Joy of Missing Out handbook, say no to any plans, and do a weekend getaway with my wife to Bedford, PA.

MOVE: Since Pittsburgh can be cold, I workout in my basement so I can always get in my daily movement before or after work, followed by a sauna session. When temperatures are at their best, Frick Park is the perfect place to immerse yourself in nature.

MEET: We have multiple acres in the woods outside of Pittsburgh, so we love to host weekly bonfires for our amazing community. I’ve found that it is less about going “all out,” and more about just being there and making a safe space for people to feel loved.

Mona-Jane Hannemann, Oahu North Shore

EAT: I live for smoothies, bowls, and salads, which I usually just make at home, but other- wise grab from Kahuku Farms or Raised by the Waves. Waimea Valley Farmers Market is great for locally grown food. Without being biased, our Sevenbrothers food truck has a good vibe.

SLEEP: I’m working on eating dinner earlier, less screen time before bed, and winding down with my core ball and meditation app.

MOVE: For me, movement looks like more surfing, long beach walks, runs along the North Shore bike path, hiking, outdoor weights at home, and pilates. The Ehukai Pillbox hike is always a fave. For a longer, more challenging hike, the Kuliouou Ridge on the South Shore is incredible with 360° views!

MEET: My son is always involved in something — fall season is soccer. And I love to dance so we do Polynesiana dance classes weekly, which is a cool way to feel culturally connected. There are also some awesome volunteer opportunities on the island like the garden at the Kokua Foundation Farm or beach cleanups through Sustainable Coastlines.

Matt Culter, Tiburon

EAT: Now that I’m in my 50s, I am more focused on eating well. I use an app for getting my caloric intake right and dialing in my macros. We’re blessed to have healthy restaurants here, including Bungalow Kitchen, Malibu Farm, and Petit Left Bank. And I have a weakness for sourdough from RizeUp Bakery.

SLEEP: The older I get, the more important it is to get a good night’s sleep and the harder it is to sleep well! After much experimentation, we settled on a temperature-controlled mattress system. I also use a sleep tracker to track strain and recovery for sleep consistency and quality.

MOVE: I tend to be very active – my wife says I can’t sit still. After incurring a series of minor injuries, I decided to invest time into bettering my fitness. I’m learning wing foiling and head out on the water whenever I can. Every morning I take our two rescue dogs for a walk or hike.

MEET: I just joined the volunteer board of our homeowners association. I am looking forward to the fall group bike rides organized by our Coyotes Cycling Club. Professionally, I am an active contributor to the Ethereum ecosystem.

Kanchan Koya, NYC

EAT: I love enjoying the local produce and supporting local farmers around NYC. I subscribe to a Farm CSA box that the Hudson Valley CSA coalition delivers. When I’m not cooking deliciously spiced food, my favorite farm to table restaurant is ABC Kitchen. Their salmon with a side of charred broccoli dusted with the dukkah spice blend is next-level good. Contrary to what many believe, healthy food can be delicious!

SLEEP: I wear blue light blockers starting at 7 pm, take a hot shower or warm bath, and enjoy a hot cup of rose tea, both of which cool my core body temperature, and practice deep breathing with my favorite app before I drift off. Also, I take magnesium glycinate before sleep.

MOVE: I am obsessed with movement. I run in Prospect Park to enjoy the fall foliage, resistance train between mom duties, and train my mobility, balance, and flexibility at a studio in NYC, which combines yogic philosophy with challenging yoga classes.

MEET: I have started doing temperature contrast sessions with three rounds of sauna and a cold plunge. There is an unexpected but welcome community aspect to this practice that I love! I’ve met so many great people in the sauna who have shared great wisdom and tips around healthy habits and life, in general. I’m hooked.

How Foundational Beliefs Shape our Realities by Jedidiah Jenkins

Have you seen those old photos of men posing next to felled redwood trees? The trees are enormous, ancient gods of the coast. And these men, in their top hats and suspenders, pose in front of their victims with pride. I look at those photos, and I am enraged. How could they see a redwood and chop it to the ground?

They could because of what they believed, the foundation of how they saw the world.

Let me explain. The concept of “nature” did not always exist. It was invented as the opposite of human control. We moved from forests to cities. We no longer traveled with seasons. We wore shoes to never touch the earth. We decided that we were separate from all that. And so, we created a dangerous foundational belief: there is nature, and there is us.

A few generations later, I look at a redwood tree and I’m emotional that it made it. That it survived the human slaughter.
What changed? And how can we understand those men posing with the trees they’d killed?

They could pose because they had different beliefs about what nature was and our relationship to it. They believed nature to be indomitable — beautiful but theirs for the taking.

This realization shifted something in me. Those men are no different than me. They are human. They taught me that the foundation of your worldview becomes how you treat everything. And I don’t just mean on a global scale like saving the forests and saving the oceans, I mean about our relationship to ourselves.

If you believe you are worthless, a commodity to be tossed aside, you will treat yourself accordingly. I’ve heard it said, “we accept the love we think we deserve.” What you believe becomes your reality.
I see that my love of nature permeates my life. I feel connected to the larger web of the world around me. I am part of the grand ecosystem. This ingratiates me to my days, and provides the sheen of gratitude and friendship over everything. I guess it isn’t just a love of nature, but a love of being a part of this planet. Of being in relationship to everything else. Of belonging.

Of course I don’t mean I’m floating through life smiling and loving everything. No one is a caricature. But no matter how frustrating or angry I can get, I feel the foundational floor of affection for this world. So, I urge you to find that foundation — to believe you are worthy and on this planet on purpose and with a purpose, so you’ll treat your body differently. You’ll see your day- to-day life with a main-character effect.

There’s a Thomas Merton quote I love, “We are made in the image of that which we desire.” I think that ties into belief as well. Those foundational beliefs that hum below the surface, animating everything. Do you love yourself and the world you’re in? Do you cherish yourself? I think if you did, a lot would change. You’d begin by protecting and preserving your old- tree spirit, and know you are worthy of a thousand years.

Build your Fall Foundations

Fall is a transitional time. Following the adventures of summer, it’s a season of purpose and a moment to make the changes that fell by the wayside. Whether you aim to cultivate a morning routine or reestablish a friendship or hobby, fall is the perfect opportunity to rebuild foundations that lay the groundwork for a full life. So, start the season off right with these easy-to-adopt tips:

Eat
Prioritize hydration even when the weather is cooler. It’s essential for digestion, nutrient absorption, and regulating your body temperature. Keep a glass or water bottle refilled throughout the day.

Pick a day for meal-planning and prep. Indulge in buying the best of the season and try new recipes as regularly as you can.

Sleep
If travel has thrown off your sleep, now’s the time to recalibrate. Stick to a regular bedtime and aim for 7-9 hours of sleep as often as possible.

Create the sleep environment of your dreams. Keep your room cool, play soothing sounds, and ditch the screens in bed.

Move
Find small moments for movement throughout the day like taking the stairs, parking further away, or having a walking meeting.

Find an activity that brings you so much joy no change in season can stop you from doing it.

Meet
Take the time to identify some activities you enjoy and connect with like-minded people.

Make time to give back. Volunteering at a local organization can help you stay connected and grounded at the same time.

Eat What's Fresh

We tapped Michelin-starred Chef Phillip Frankland Lee for fall's freshest produce:

Sweet corn
Beets
Sweet potato
Apples
Kohlrabi
Carrots
Figs
Radish
Cabbage
Sweet peppers
Tomatoes
Cucumber
Watermelon
Pumpkin
Butternut squash

Take a Walk, Any Walk

The Walk and Talk:
Like many things in life, walking is more enjoyable with a close friend. Pairing strolling with chatting provides benefits beyond the physical, nourishing your soul and fostering a sense of community.
This season, phone a friend, and set a meeting spot and time. Embrace candid conversations and a fully present mind, appreciating each step and syllable.

The Stop-and-Smell-the-Roses:
An outward mindset can make even a neighborhood walk awe-inspiring. Researchers calls these “awe” walks and say they can greatly benefit your health. To experience awe, start small:

Wherever you are, find a cloud and watch its choreography. Or look down and take in the scents of nearby flowers.

Let the ordinary become extraordinary.

The Idea Generator:
Sometimes the best walk demands no more than a deep breath and a step forward. Research says it’s these types of walks that can inspire creativity. The way here is simple: Leave your phone at home. Give yourself no agenda. The purpose is to cultivate boredom.

Let the discomfort of an empty mind make room for new ideas, big or small, genius or insignificant.