In this episode, Recovery Ray does a check-in on his health and wellness journey over the past month and shares an update on the #300daysofdiscipline challenge.

Ray starts by leading a mindful breathing and gratitude meditation. He reflects on how mindfulness helps him release feelings of anxiety and be more present.

He then gives an update on his health since his last check-in. After getting a clean biopsy in January, Ray got COVID in early February which set back his progress. He still kept up with most of his goals during that time but realized the importance of rest, not just when sick but proactively resting every day.

Looking at his WHOOP data from February, Ray saw his sleep performance drop by 3% which wasn’t encouraging. His strain and activities were consistent but his recovery dropped from 68% to 61%. Though these results were not in alignment with his goal of averaging a 90% sleep performance for 2024, he shares his plans to use this as a learning experience to get back on track.

Ray then relists the 7 behaviors he’s tracking for the 75-day challenge: stretching, reading, exercise, journaling, drinking water, cold showers, and meditation. He gives examples of how he creatively integrates some of these into his routine when life is lifeing.

Going into the next 75-day phase, Ray decides to keep the majority of the original activities and just add more time to them. He also plans to add in naps/NSDR (non-sleep deep rest) to the list, integrating proactive rest into his routine. He shares the importance of developing a system to keep yourself accountable for practicing healthy behaviors each day.

Ray ends by tying his health journey to Balance Period's mission of closing the racial health gap, noting that individual accountability and action is key. He encourages us to reflect on and tweak our sustainable self-care systems to be in alignment with our optimal health.

Key Takeaways:

- Ray got COVID in February which reminded him of the importance of proactive rest

- His sleep performance on WHOOP dropped by 3%

- Ray gets creative integrating his 7 tracked health behaviors into his daily life

- For the next 75 days of the challenge, Ray will be adding NSDR to the list of behaviors

- Improving individual health contributes to closing the racial health gap

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