The Good mEdicine Roadmap
The embodiment of true health is when body, mind and spirit are working together in harmony and in balance. When you address and heal the nervous system you are also healing the emotional body, when you heal the emotional body you are also healing the psychic body. When you heal the psychic body you heal and elevate your vibration. Once you have healed your vibration realities shift..
Reclaim Your Sovereignty
Stepping into your roots
The root chakra is not a place we visit lightly. It is the place where we either feel held by life or braced against it. It governs safety, belonging, nourishment, survival, and our capacity to remain here fully. When the root is compromised, we may still function, even thrive outwardly, but there is a quiet tension in the body that says, “I must stay alert.” Root work invites that vigilance to finally rest. It asks the nervous system to learn a new language, one where the ground does not disappear and support does not need to be earned.
We can only ascend as deeply as we are rooted. Expansion without depth becomes unstable. Growth without grounding fractures the system. This month is not about pushing upward into more. It is about widening and pruning what lies below. We return to ancestry not to relive the past, but to metabolize it. We trace lineage not to identify with it, but to release what does not belong and strengthen what does. This is the work of refining the roots so that what grows above can be sustained with ease rather than effort.
Root chakra work is the reclamation of trust in life itself. It is learning to hold abundance without collapse, intimacy without contraction, rest without guilt. It is remembering that your body was designed to be a home, not a battleground. As we step into this month, the invitation is simple and profound: come back into your legs, your hips, your bones, your breath. Let yourself arrive fully. Nothing meaningful grows without roots, and you are ready now to be deeply planted.
The root chakra is where ancestry meets biology & spirit meets matter.
Long before we form language or memory, our bodies are already listening. Modern science has now confirmed what indigenous wisdom has always known: epigenetics shows us that trauma, resilience, stress, nourishment, and safety patterns are passed through generations, encoded into the nervous system before we ever take our first breath. The root chakra is the energetic mirror of this truth. It is shaped from before birth through roughly age seven, a window when the body learns whether the world is safe, whether it is welcome, and whether it belongs.
When the root carries compression or distortion, it does not stay contained. It ripples outward into how we experience money, relationships, rest, health, and spiritual connection. The body may feel vigilant even when life is calm. The soul may feel different, separate, or unanchored even when love is present. For those with complex early dynamics, trauma stories, or fragmented lineage connections, the root often learns to survive without fully settling. This does not mean something is broken. It means the system learned brilliance in adaptation. Root work invites that brilliance to soften into trust.
Ancestral connection lives here not as an abstract idea, but as an embodied remembrance. Root work allows you to claim lineage without being confined by it, to feel held by your ancestry without being defined by its wounds. You are not required to recreate the past in order to honor it. You are here to resolve, refine, and ground it through your own presence.
At its core, root chakra work is divine trust made physical. It is the knowing that you are worthy of being here, that you are supported even when life feels uncertain, that provision is not something you must chase. As your root stabilizes, your gifts become safer to inhabit, your empathy becomes cleaner, and your spirit can rest inside your body rather than hovering above it. This is not small work. This is foundational work. And it is what allows everything else to stand.
Move with steadiness, not force. Trust that when you feel your body, honor your rhythm and stop carrying what is not meant to be carried alone, your strength will return without having to push for it.
-Horse Medicine
Daily Nourishment Rhythm
Re-teaching the Body Safety Through Food
This phase of root healing is not about eating less. It is about eating in a way that teaches your body it no longer has to protect itself.
When the body does not trust that nourishment will arrive consistently, it holds on. It conserves. It stores. Especially around the abdomen, where cortisol receptors are most concentrated. The rhythm of eating is as important as the food itself. Predictable nourishment tells your nervous system there is no emergency. When cortisol settles, the body can begin to release what it has been holding.
This is the deeper purpose of this guide.
Morning Nourishment
Anchoring the Day Within One Hour of Waking
Your body needs to be fed within the first hour of waking. This is non-negotiable in this phase, not because of discipline, but because of reprogramming.
Overnight, cortisol naturally rises to help you wake. If food does not arrive, cortisol continues to climb. Blood sugar drops. The body moves into a compensatory state that sets the tone for the entire day. For a system already under strain, this pattern compounds stress and reinforces abdominal weight gain.
A grounding, protein-rich breakfast tells your adrenals they can stand down. Breakfast should feel solid, warm, and stabilizing. Protein is the anchor, fats provide satiety, and gentle carbohydrates prevent stress spikes. This is not the meal to rush or skip.
Examples of supportive breakfasts include:
Eggs cooked in ghee or olive oil with sautéed vegetables
A protein-forward breakfast bowl with cooked roots or squash
A savory soup or broth-based breakfast with protein
A smoothie only if it is dense and balanced with adequate protein and fat, not fruit-heavy or cold
This meal sets your blood sugar rhythm and cortisol tone for the entire day.
Midday Nourishment
Building Blocks, Not Afterthoughts Lunch is not a pause between tasks. It is construction time.
This is when your body receives the raw materials it uses to regulate immune signaling, replenish minerals, and support metabolic function. Skipping or skimping at lunch often leads to late-day crashes, sugar cravings, and increased evening hunger, all of which feed cortisol dysregulation. Midday meals should be colorful, protein-centered, and mineral-rich. This is where vegetables shine, not as filler, but as information. Color signals micronutrients. Minerals support nerve conduction and immune balance.
Supportive lunches include:
A protein-rich salad with cooked or lightly steamed vegetables and healthy fats
Leftover dinner-style meals rather than “light” lunch foods
Bowls built around protein, vegetables, and grounding carbohydrates
Soups or stews with vegetables and protein
Lunch should leave you feeling nourished, not depleted or overly full.
Evening Nourishment
Repair, Not Stimulation Dinner is eaten for repair.
As the day winds down, digestion naturally slows. This is not the time for raw foods, heavy meals, or anything that taxes the gut. Warm, cooked foods allow your body to extract nutrients without strain. Dinner should be calming, simple, and easy to digest. This supports overnight repair and reduces inflammatory signaling while you sleep.
Supportive dinners include:
Slow-cooked meats with cooked vegetables
Soups, stews, or braised dishes
Simple protein with roasted or steamed vegetables
Gentle carbohydrates if needed for blood sugar stability
Your last meal should be finished about two hours before bed. Eating too close to sleep diverts energy toward digestion when the body is meant to repair, often worsening sleep quality and metabolic stress.
Eating Structure
Teaching the Body Predictability Structure is medicine for your nervous system.
In this phase, aim to eat every four hours, even if hunger cues feel subtle. Years of underfueling can blunt hunger signals. We do not wait for hunger to eat. We eat to restore hunger signaling. Predictable eating windows reduce cortisol output, stabilize blood sugar, and gradually retrain your metabolism to trust that nourishment will continue to arrive. This is one of the most effective tools for reducing stress-related weight gain.
Hydration
Hydration is essential, but more is not always better. For your body, hydration needs to be mineralized.
Plain water without minerals can actually increase stress if it dilutes electrolytes. Aim for steady hydration throughout the day rather than large amounts at once. A general goal is to drink consistently until your urine is pale yellow, adjusting for activity and climate. Add minerals to your water through:
Mineral drops or electrolyte blends without sugar
A pinch of high-quality salt
Herbal teas
Foods to Prioritize
In this phase, food should feel grounding, nourishing, and familiar.
Prioritize:
Adequate protein at every meal
Cooked vegetables over raw
Warm meals over cold
Mineral-rich foods
Healthy fats in balance
These choices support immune regulation, nervous system calm, and metabolic stability.
Foods to Avoid or Minimize
This is not about elimination out of fear, but about reducing unnecessary stress.
Minimize:
Skipping meals
Eating too lightly
Excess sugar and refined carbohydrates
Alcohol
Excess caffeine
Highly processed foods
Each of these increases stress signaling and makes it harder for your body to recalibrate.
The Energetics of Eating: Returning the Body to Trust
How you eat matters as much as what you eat. Eating in a rushed, distracted, or self-critical state tells the body it is not safe. Sitting down, breathing, and eating with presence allows your nervous system to shift into a parasympathetic state where digestion and repair can actually occur. Each meal is an opportunity to interrupt the pattern of putting yourself last. This way of eating is not about control. It is about containment.
When your body learns that nourishment is reliable, cortisol softens. Inflammation quiets. Weight begins to redistribute naturally, not because you forced it, but because the stress pattern that caused it is no longer running the show.
This is how the body remembers balance.
The Four Pillars of Health
The Non-Negotiable Foundations of Healing and longevity
There are four pillars of health that never change, regardless of diagnosis, protocol, or life phase. When these four pillars are tended to daily, they account for at least 80% of health gains. Supplements and protocols support the body, but these pillars are what tell the nervous system, hormones, and immune system that it is safe to heal. For you, these pillars are not just about “health optimization.” They are about rebuilding safety, sovereignty, and trust in your body, which are the true prerequisites for a healthy and strong body .
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Where the Body Repairs, Regulates, and Remembers Safety
Sleep is not passive. It is when your hormones recalibrate, your nervous system downshifts, your immune system repairs, and your brain processes emotional residue.
Your goal is to create a predictable evening rhythm that signals safety to your system.
Key practices to focus on:
Aim for consistent bedtimes and wake times, even on weekends.
Create a wind-down routine that begins at least 60 minutes before bed.
Avoid screens for at least 45 minutes before sleep.
Keep phones out of the bed. Your bed is for rest, not stimulation.
In the morning, avoid your phone for the first 15 minutes.
Place natural light on your face as soon as possible after waking (outside is ideal, even briefly).
These practices help reset your circadian rhythm, improve hormone signaling, and support blood sugar regulation. More importantly, they teach your nervous system that it can relax and restore rather than stay on alert.
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Nutrition is not just about fuel. For your body, food is information. longevity -focused nutrition is inherently nervous-system supportive. Eating regularly, eating enough, and eating nutrient-dense meals tells your body that resources are available and that it does not need to stay in survival mode.
This phase of nutrition is also a form of re-parenting. You are showing your body consistency, nourishment, and care. This is foundational for healing, because the body only opens to recalibration when it feels safe, fed, and supported.
The most important principles to remember are:
No restriction.
No fasting.
Regular meals with protein, healthy fats, and complex carbohydrates.
Eating to stabilize blood sugar and hormones, not to control weight.
This is not about discipline. It is about trust and nourishment.
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Daily Movement That Nourishes, Not Depletes
Movement is essential, but the type of movement matters deeply for you right now. High-intensity cardio and aggressive fat-burning workouts increase stress hormones and can further suppress signals in a body that is already under strain.
For this phase, movement should feel supportive, grounding, and strengthening, not exhausting.
Recommended forms of movement:
Walking, especially outdoors
Yoga or gentle flow practices
Stretching and mobility work
Light to moderate weightlifting with rest between sets
Swimming
The intention is daily, consistent movement, not intensity. Movement should leave you feeling more connected to your body, not disconnected from it. This supports insulin sensitivity, lymphatic flow, mood regulation, and hormonal balance, all of which are foundational for healing
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Clearing Emotional Residue and Reclaiming the Field
Stress is not just mental. It is stored in the body, the tissues, and the energetic field. You have been carrying emotional residue from earlier chapters of your life. You are already doing brave work by acknowledging this.
Stress management for you is not about “thinking positively.” It is about working with energetic imprints, giving your system tools to discharge old patterns, and rebuilding a sense of internal safety.
In your portal, we will be spending intentional time with:
Guided meditative practices
Somatic grounding tools
Breathwork
Nervous system regulation exercises
Energetic hygiene and boundary practices
The goal is for you to have a toolbox, so that when stress arises, you are not alone inside it. Over time, this reduces inflammation, stabilizes hormones, improves sleep, and creates the internal conditions necessary for healing and release
Rooted Abundance and the Safety to Receive
Abundance does not arrive through effort alone. It arrives through safety. Before the body can open to expansion, it must first feel held. This is why abundance work that bypasses the root often feels unstable or fleeting. When the nervous system does not trust that it will be supported, it tightens around resources, time, energy, and gifts. Root chakra work creates the internal conditions where abundance can land and stay.
Abundance, then, becomes a relationship with the Earth itself. A knowing that you are provided for not just through money, but through timing, support, alignment, and inner steadiness. As your root stabilizes, your system learns that it does not need to rush, grasp, or prove. What is meant to grow will grow in season. What is meant to shift will do so without collapse. This month, we cultivate abundance by teaching your body that it is safe to receive more of yourself.
Rooted Abundance Meditation
(to be practiced 2 times per week this month)
Set aside 15 to 20 minutes. Choose a place where your body can fully rest, preferably seated with feet on the floor or lying on the ground.
Begin by placing one hand on your lower belly and one hand on your heart. Close your eyes. Take three slow breaths, each one longer than the last. On each exhale, allow your weight to drop downward, as if gravity is helping you rather than pulling you.
Now bring your awareness to the base of your spine, the pelvic floor, the hips, and the legs. Imagine roots extending from these places into the earth. Not thin roots, but wide, ancient roots. Let them move slowly and deeply into the soil beneath you. There is no rush. Feel the steadiness of the ground meeting you.
As you breathe, silently repeat:
“I am safe to be here.”
“I am supported in my body.”
“I am provided for as I grow.”
With each repetition, imagine nourishment traveling up through your roots into your legs, hips, and belly. This nourishment is not just money. It is time, clarity, support, opportunity, and trust. Let your body receive it without needing to know how it will arrive.
In the final minutes, bring to mind your healing gifts. Do not push them forward. Simply acknowledge them. See them resting inside your body, grounded, contained, patient. Say quietly:
“My gifts grow at the pace of safety.”
“I do not need to rush my becoming.”
When you are ready, slowly open your eyes. Place your hands on the earth or floor beneath you for a moment before standing. Let the rest of your day unfold from this rooted place.
Decoding Money Through The Root Chakra
Money is not just currency. Money is a signal. It is a reflection of what your system believes it can safely hold, safely receive, and safely keep. And this is why root chakra work is money work, every time, without exception. Because beneath every financial pattern is a nervous system pattern, and beneath every nervous system pattern is a root story: Am I safe, am I supported, am I allowed to be here, and will I be okay if I expand?
The root chakra is the first energetic center because it is the foundation of incarnation. It is the part of you that decides whether it is safe to land in this life, in this body, in this timeline. When your root is steady, your field broadcasts coherence. Your choices become cleaner, your timing becomes wiser, and your energy stops leaking into fear. But when your root is compromised, money becomes charged. It becomes either something you chase, something you avoid, something you grip, or something you sabotage. Not because you are broken, but because your system learned that resources are tied to danger: abandonment, instability, punishment, responsibility, conflict, shame, or the loss of your freedom.
Here is the mind-blowing truth most people never name: money is drawn to regulation. A regulated system is magnetic because it is trustworthy. It does not oscillate wildly between expansion and collapse. It does not make decisions from panic. It does not overgive to secure love or overspend to soothe pain or undercharge to stay safe. It can receive without flinching. It can hold without bracing. It can invest without spiraling. A nervous system that feels safe sends a signal that says, “More can come. It will be met with stability.” That signal is abundance.
Most money blocks are not “mindset issues.” They are safety issues. They are early imprinting. They are ancestral patterns. They are the body remembering what the mind has tried to outgrow. If, at any point, your system learned that having money creates risk, you will unconsciously keep yourself near the edge of having enough but not too much. If you learned that visibility brings attack, you will hesitate to be seen with your gifts. If you learned that receiving creates obligation, you will deflect support. If you learned that asking creates rejection, you will overwork in silence. If you learned that stability can disappear overnight, you will keep one foot braced for impact, and money will mirror that instability back to you in cycles.
Root chakra distortion often looks like this: you want abundance, but you are not fully available for it. You want financial ease, but your body tightens when it arrives. You want to be paid well for your work, but some part of you believes it is safer to keep it small, private, or “just for love.” You want a deeper calling, but your system equates expansion with danger, loss, or collapse. So you hover. You stay almost-there. You build and rebuild. You receive and then something happens that clears it out again. That is not a character flaw. That is the root asking for repair.
When you do root chakra work, you are not just grounding. You are rewriting your money signal. You are teaching your body that it is safe to have, safe to hold, safe to receive, safe to ask, safe to charge, safe to be supported, safe to be seen. You are teaching your field that abundance does not mean threat. And as that lesson sinks into your bones, your relationship with money changes without forcing it. You stop making choices from fear. You stop negotiating against yourself. You stop leaking energy into overthinking. You begin to trust your timing. You become consistent. You become anchored. And money, which is always responding to signal, begins responding to the new broadcast: “I am safe. I am steady. I am ready.”
Rooted Money Inventory
A self-inquiry for revealing the true source of money blocks
Take your time with these. Do not answer from the mind. Let the body respond. Notice tightness, heat, resistance, emotion, or sudden clarity. Those responses are information.
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When money, support, or opportunity comes toward me, does my body soften or tighten?
Do I feel relief, guilt, fear, obligation, or a sudden urge to give it away or downplay it? -
How does my nervous system respond when I have more than enough?
Do I feel calm and grounded, or do I become vigilant, waiting for the other shoe to drop? -
Do I trust that my needs will continue to be met over time, or do I live with an underlying expectation that things can fall apart without warning?
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At a body level, do I believe that having money makes me safer, or does it make me more visible, exposed, or responsible in ways that feel threatening?
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What happens in my body when I imagine asking to be paid fairly, raising my rates, or requesting support?
Do I feel empowered, ashamed, afraid, or apologetic? -
Do I feel safe being seen with my gifts, especially when money is involved?
Is there a part of me that equates visibility with judgment, attack, loss, or pressure? -
When I think about receiving money for healing, care, or service, does my system relax or contract?
Do I secretly believe that love, spirituality, or service should require sacrifice? -
Do I experience money as something steady and predictable, or does it arrive in waves followed by loss, chaos, or depletion?
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Do I try to manage every detail of money to feel safe, or do I dissociate from it entirely and avoid looking too closely?
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If I trace my money patterns back through my life or lineage, what stories emerge about survival, scarcity, instability, or responsibility that may not have started with me?
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Integration Prompt
After answering, place one hand on your lower belly and one on your heart. Take three slow breaths. Then ask yourself:
“What does my root actually need in order to feel safe with abundance?”
Do not rush to fix anything. Awareness is the first repair. The body cannot change what it has not been allowed to name.
The Root Sovereignty Contract
A living vow between your body and abundance
There will be moments over the month when old root patterns try to resurface. They may sound like urgency, scarcity, comparison, over-responsibility, or the quiet fear that expansion could cost you something. These patterns are not failures. They are protective reflexes your nervous system learned early.
This contract exists for those moments.
It is not mindset work. It is nervous system leadership. It is you choosing to let the rooted, sovereign version of yourself guide the field instead of survival memory. When you feel contraction around money, worthiness, visibility, or safety, pause. Stand or sit with both feet firmly grounded. Place one hand on your lower belly and one hand on your heart. Take one slow breath.
Then read the following aloud, slowly and deliberately.
The Contract
I, Jess, choose to end the survival story here. I honor the intelligence of the protection my body learned. It kept me safe when I needed it. And I no longer require it to lead.
In this moment, I am safe.
I am not in danger.
I am not about to be abandoned.
I am not about to lose everything.
Money is not a threat.
Visibility is not a threat.
Expansion is not a threat.
My nervous system is allowed to soften.
I release what is not mine to carry.
I call my energy back from past instability, past fear, past timelines that no longer define me.
I am here.
I am in my body.
The ground beneath me is steady.
Abundance responds to regulation.
I choose steadiness over urgency.
I choose sovereignty over survival.
I choose growth rooted in safety.
My gifts do not endanger me.
My worth is not negotiable.
Support is allowed to reach me.
I do not need to rush.
I do not need to collapse.
I do not need to prove.
I am rooted.
I am provided for.
I am safe to hold more.
Seal the Contract
After reading: Press your feet firmly into the floor for 10 seconds. Press your palms together firmly for 5 seconds. Take one slow breath into your belly. Return to your day from that place.
How to Use This Practice
Use this contract in real time:
• Before discussing money or paying bills
• When comparison or scarcity thoughts arise
• When you feel the urge to overwork or overprove
• When empathic overwhelm blurs your center
• Anytime you feel yourself bracing
For the next two weeks, this is your primary reset tool alongside your meditation practice. Each time you use it, you are retraining your body to associate expansion with safety.
This is not about forcing abundance. It is about becoming safe enough to hold it. Safety is the Source Code.
