Version 1.

7 Days to Vitality
New Perspectives / Better Habits
The Next 7 Days
Food Sleep

Exercise Energy

Stress Focus

Time Tying it all Together

I’m Here For You
We’ve got 7 days together. I’m here to offer you new
perspectives and share over two decades of clinical
wisdom with you. As a former monk and busy
physician, I’ve seen what works and what’s worth
your time.

Let me help share some useful tools with you.

Hang for a week and you WILL feel better.

Pedram Shojai, OMD

The Urban Monk

Show Up with Enthusiasm
Each day there will be a short video Each day builds on the previous ones.
1 breaking down the problem and then
3 Keep going with the daily practices
giving you actionable solutions to and let them stack. TRUST that this is
each. good for you.

You’ll be given powerful practices to Take your new habits and build them
2 help you in each section. They do you
4 into a better, more fulfilling life that
no good if you don’t try them. helps you power your health, dreams,
and aspirations.
 96%
Previous
Reboot More energy within a week with
better clarity and focus.

Students

Well over one hundred thousand

people have done the Urban Monk
Reboot and have lots of nice things
to say.
83%
Less stress after just one week of
The deal is you have to try the
practices or they won’t do anything the Reboot.
for you. If you do, you can expect
excellent results like the thousands
of people before you.
This is for you.

It’s your life. You need to learn

how to live it better.
How’s Your Life Garden?
We’re going to help you organize your
priorities and “water the right plants” in your
life. You’ll need more energy and better focus.

We’re here to boost both.

1 Increase Your Vitality

2 Build Energy Production Capacity

3 Build more Resilience vs Stress

4 Get Deep Restorative Sleep

5 Hone Your Focus and Get Supreme Clarity

I will never attend an anti-war rally; if you
have a peace rally, invite me.

Mother Teresa
Challenges with Food
1 Restriction and deprivation - Feeling like you 4 No sustainability - Most diets are short-term
have to restrict entire food groups you enjoy or fixes. Without sustainable, flexible lifestyle
severely limit calories. This leads to cravings changes, weight regain is common.
and binging.
5 No customization - Diets often take a rigid,
2 Willpower - Diets often rely on sheer willpower.
cookie-cutter approach rather than customizing
But constant willpower drainage leads to
based on preferences, health needs, and
burnout, guilt when you "fail", and diet
genetics
abandonment. We’ll talk about this more this
week 6 Lack of satisfaction - Limiting higher calorie
3 Confusion - With so many conflicting diet plans foods may lead to feeling unsatisfied, hungry,
and nutrition advice, people feel confused and and moody.
overwhelmed about what to eat.
Challenges with Food
7 Social isolation - Dietary restrictions can make
dining out and social gatherings challenging

8 Diet mentality - An "all or nothing" diet

mentality without room for flexibility leads to
blowing off the diet from one "mistake".

9
Metabolic slowdown - Severe calorie
restriction slows metabolism, making weight
loss stall and weight regain easy.
Common Toxins
Plastics
Pesticides
PFAs
Heavy Metals
Mineral Depletion
GMO and Soil Depletion
Here are the essential vitamins you need daily
Vitamins:
- Vitamin A - 900 mcg/day for adult males, 700
mcg/day for females
- Vitamin B1 (Thiamine) - 1.2 mg/day
- Vitamin B2 (Riboflavin) - 1.3 mg/day
- Vitamin B3 (Niacin) - 16 mg/day
- Vitamin B5 (Pantothenic Acid) - 5 mg/day
- Vitamin B6 - 1.3 mg/day
- Vitamin B7 (Biotin) - 30 mcg/day
Vitamin B9 (Folate) - 400 mcg/day
- Vitamin B12 - 2.4 mcg/day
- Vitamin C - 75-90 mg/day - although 1-3g is more
like it for most people in the west
- Vitamin D - 600 IU/day (800 IU if over age 70) -
this said, most people are low in Vitamin D and
need more. Testing is key here.
- Vitamin E - 15 mg/day
- Vitamin K - 120 mcg/day for men, 90 mcg/day for
women
Here are the essential minerals you need daily
Minerals:

- Calcium - 1,000 mg/day

- Iron - 8 mg/day for men, 18 mg/day for

premenopausal women

- Magnesium - 400-420 mg/day for men,

310-320 mg/day for women

- Phosphorus - 700 mg/day

- Potassium - 4,700 mg/day

- Zinc - 11 mg/day for men, 8 mg/day for

women
Here are the Foods They are Typically Found In
Vitamins:

- Vitamin A - Important for vision, immune - Vitamin D - Essential for bone health and calcium
function, cell growth. Found in liver, fish oils, absorption. Main sources are sun exposure plus
dairy. foods like fish, dairy, eggs.

- B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12) - Vitamin E - Protects cell membranes. Found in
- Critical for energy metabolism, neural function, seeds, nuts, oils, green leafy vegetables.
hormone production. Found in meat, eggs,
legumes. - Vitamin K - Important for blood clotting. Found in
leafy greens, soybeans, dairy.
- Vitamin C - Boosts immunity, collagen
production. Found in citrus fruits, berries,
peppers.
Here are the Foods They are Typically Found In
Minerals:
- Calcium - Essential for bone health, muscle
and nerve function. Found in dairy, leafy greens,
legumes.
- Iron - Needed to produce red blood cells and
avoid anemia. Found in meat, poultry, eggs,
spinach.
- Magnesium - Needed for muscle/nerve
function, bone health and energy production.
Found in nuts, seeds, leafy greens.
- Phosphorus - Works with calcium for bone/tooth
health. Found in meat, dairy, grains, nuts.
- Potassium - Critical for fluid balance, muscle and
nerve function. Found in bananas, potatoes, nuts,
meats.
- Zinc - Boosts immune function and cell
growth/repair. Found in meat, seafood, beans,
nuts.
Here are the Essential Nutrients Needed for your Mitochondria

- Coenzyme Q10 (CoQ10) - This antioxidant is

needed for mitochondrial energy production. It’s - Magnesium - Critical mineral for mitochondrial
produced naturally but declines with age. enzymes involved in ATP synthesis, energy
Supplements can support levels. transport, and antioxidant activity.

- Vitamin E - A powerful antioxidant that - Lipoic Acid - Mitochondrial antioxidant that

protects mitochondrial membranes from recycles vitamin C and E, supporting energy
oxidative damage. Found in nuts, seeds, production. Found in organ meats, spinach,
vegetables. broccoli.

- Acetyl L-Carnitine - Transports fatty acids to - Vitamin B2 (riboflavin) - Central to energy

mitochondria for energy generation. Production metabolism inside mitochondria. Found in eggs,
declines with age. Supplements can boost dairy, meat, fortified cereals.
levels.
Essential Nutrients Needed for your Mitochondria Continued…

- Vitamin B3 (niacin) - Essential component of

NAD and NADH, mitochondrial redox reactions.
Found in meat, seeds, legumes.

- Iron - Carries oxygen to mitochondria for

respiration. Needed for enzymes involved in energy
synthesis. Found in meat, egg yolks, spinach.

- Vitamin C - An antioxidant that protects

mitochondrial membranes from damage and
declines with age. Found in fruits, vegetables.
The Benefits of Nitric Oxide
- Vasodilation - Relaxes smooth muscle to
widen blood vessels, improving circulation.
- Lowers blood pressure - By dilating blood
vessels, NO helps regulate healthy blood
pressure.
- Improves endothelial function - Helps
maintain elasticity and health of endothelial
lining.
- Prevents platelet aggregation - Inhibits
platelet clumping and adhesion to vessel walls.
- Improves exercise performance - Widened
vessels enhance oxygen and nutrient delivery to
muscles.
- Enhances memory and cognition - Facilitates
long-term potentiation involved in memory
formation.
- Stimulates mitochondrial biogenesis - Spurs
creation of new mitochondria.
- Has antimicrobial properties - Can neutralize
some pathogenic bacteria, fungi and parasites.
Nitric Oxide Signaling Pathways:

- sGC/cGMP Pathway - NO activates guanylyl
cyclase leading to cGMP production and
vasodilation.
-MAPK Pathway - Influences MAP kinase
signaling involved in cell growth, differentiation
and apoptosis.
- NF-kB Pathway - Can inhibit NF-kB pathway to
reduce inflammation.
- Nitrosative Stress - At high levels, excessive NO
and RNS formation can also cause cellular
damage.

- PI3K/AKT Pathway - Affects PI3K/AKT

pathway important for endothelial NOS
activation.

- PPAR Signaling - Interacts with PPAR

gamma signaling that regulates inflammatory
genes.
Foods the Boost Nitric Oxide:

- Beets - One of the richest sources of nitrates.

- Carrots - A good source of nitrates, especially
Both beetroot and beet greens contain high
carrot juice.
levels.
- Cabbage - Red and green cabbage varieties
- Spinach - Packed with nitrates. Works well
supply decent nitrate amounts.
raw in salads or sautéed.
- Celery - Though lower than some other veggies,
- Arugula - This leafy green has very high
celery still provides nitrates.
nitrate levels, much more than even kale or
spinach.
- Beetroot or Spinach Juice - Juicing
concentrates the nitrates in beets and spinach.
- Swiss Chard - Contains about the same
concentration of nitrates as spinach.
- Rocket (Arugula) - Has more nitrates than
almost any other vegetable.
- Bok Choy - Has reasonably high nitrate levels
for a cruciferous vegetable.
Appetite and toxins

Leptin:
Ghrelin:

- Studies show higher blood levels of some

- Some toxins have been found to increase
pesticides and chemicals correlate with lower
circulating ghrelin levels in animal studies.
leptin levels.
- Elevated ghrelin ramps up appetite, food-seeking
- Animal studies also demonstrate certain toxins
behavior and fat production/storage.
directly interfere with leptin signaling in the brain
disrupting satiety cues.
- The exact mechanisms require further study but
likely involve interference with hormonal signaling
- It's hypothesized toxins may impair leptin
pathways in the gut, pancreas and brain.
production in adipose tissue and/or transport
across the blood-brain barrier.
- High ghrelin from toxins enhances hunger,
overeating and weight gain.
- Lower leptin due to toxins is linked to
increased hunger signals and overeating.
Known Obesogens
- BPA - Bisphenol A found in plastics, food
packaging, and receipts
- Phthalates - Used in plastic products,
personal care items, adhesives
- Atrazine - A herbicide widely used on crops
- Organotins - Used as biocides, industrial
stabilizers, and in PVC plastics
- PFAS - Per- and polyfluoroalkyl substances
found in stain/water repellent treatments
- Air pollutants - VOCs, PM2.5s, and traffic
emissions
- Soybean oil - Some components may
dysregulate metabolic genes
- Glyphosate - Potential obesogenic effects from
this common herbicide
- Tributyltin - Used as antifouling paint on ships as
well as PVC production
- BBP & DBP - Phthalate plasticizers added to
cosmetics and household items
- Heavy metals - Arsenic, cadmium, mercury can
interfere with metabolic hormones
- Pesticides - Organochlorines,
organophosphates, carbamates
- Parabens - Used as preservatives in cosmetics,
pharmaceuticals, and food
- Chronic low-grade endotoxemia is linked to several health conditions:

- Obesity
- Diabetes
- Fatty liver disease
- Heart disease
- Neuroinflammation