Reflecting on the 21-Day Habit Change Challenge

Energy is the foundation of everything we do, from powering our morning workouts to staying focused at work and being present with our loved ones. It's not just about staying awake; it’s about showing up fully, mentally and physically, every day. Fun Facts About Energy: The brain uses approximately 20% of your daily energy intake. Mitochondria, often called the “powerhouses” of cells, convert food into usable energy. Even mild dehydration can significantly reduce your energy and focus. Common Energy Struggles Most people experience: Mid-day crashes Brain fog or lack of focus Feeling tired despite getting enough sleep These challenges are often tied to: Poor nutrition or inconsistent eating habits Dehydration Sedentary lifestyles Vitamin or mineral deficiencies High stress or poor sleep quality It’s tough to fix low energy because the causes are usually multifactorial—requiring changes in sleep, diet, hydration, and daily activity all at once. Tips to Boost and Maintain Energy (and keeping it for 21 days so it sticks) Start with Movement: A 10-minute walk or stretch in the morning jumpstarts your energy. Eat Balanced Meals Regularly: Include protein, fiber, and healthy fats every 3–4 hours. Hydrate Often: Sip water throughout the day; add electrolytes to enhance absorption. Schedule Power Breaks: Short movement or mindfulness breaks prevent burnout. Sleep with Intention: Go to bed and wake up at consistent times for better recovery. Support Your Energy Journey with Organika Our gentle, effective supplements are designed to help you feel your best naturally. Try products from the curated Boost Energy Collection, including: All Day Protein Hydrator – Hydrate, nourish, and energize with protein, collagen, and electrolytes Advanced B-Complex – Vital for converting food into cellular energy. Creatine – Supports energy production and muscle performance. Cordyceps Organic Mushroom Extract – Enhances stamina and endurance. Electrolytes Energy – Replenish minerals and boost hydration-based energy. Energizing Workouts Morning: 5–10 minutes of jumping jacks, dynamic stretches, or sun salutations. Midday: Bodyweight circuit (squats, lunges, push-ups) or a brisk walk. Evening: Light yoga or stretching to promote recovery and prepare for sleep. Energy-Boosting Meals & Recipes Eating well supports sustained energy: Breakfast: Smoothie with banana, almond milk, spinach, and a scoop of protein Lunch: Brown rice bowl with lean turkey, mixed greens, and avocado Snack: Handful of trail mix or a boiled egg with carrot sticks Hydration: Infused water with lemon and mint or an Organika electrolyte blend Energy is a habit—cultivate it daily and feel your best, all day long. References Lane, N. (2018). Mitonuclear match: Optimizing fitness and fertility over generations drives ageing within generations. BioEssays, 40(2), 1700158. https://doi.org/10.1002/bies.201800005

Gut health is more than digestion—it's the gateway to your entire well-being. Your gut plays a critical role in nutrient absorption, immune defense, mental clarity, and even mood regulation. Think of it as your body's engine: when it's running smoothly, everything else functions better. Fun Facts About the Gut: Your gut is home to over 100 trillion microbes, collectively known as your microbiome. Approximately 70% of your immune system resides in your gut. Your gut and brain are connected through the gut-brain axis, which explains why gut health impacts mental health and vice versa. An imbalance in gut bacteria (dysbiosis) has been linked to mood disorders, inflammation, and chronic illness. In fact, research shows that gut microbiota can significantly affect brain function and mental wellbeing, supporting the critical role of the gut-brain axis in optimal health (Sudo, 2019). Why It's Hard to Improve Gut Health Modern lifestyles work against gut health—stress, poor diet, lack of sleep, and antibiotic use can all damage the delicate balance of your gut microbiome. Common Struggles: Bloating, indigestion, or irregular bowel movements Difficulty digesting certain foods Inconsistent energy or “brain fog” Cravings, particularly for sugar and processed foods Why It’s Challenging: Gut health isn't an overnight fix; it requires daily attention and long-term consistency. Gut health is affected by more than just food—sleep, movement, hydration, and stress all play a role. Many people aren’t aware of hidden triggers (like artificial sweeteners or gluten sensitivity) that may be affecting their gut. 21-Day Gut Health Habits That Stick Small shifts over 21 days can create lasting results. Try these strategies to support a healthier gut: Start your day with warm water and lemon or with electrolytes. This hydrates your system and preps digestion. Add fermented foods to your diet daily. Try kimchi, sauerkraut, kefir, or plant-based yogurt for probiotic support. Ditch ultra-processed foods. Cut back on refined sugars and additives that feed bad bacteria. Eat the rainbow. Diverse fiber feeds a diverse gut microbiome—aim for a variety of veggies and fruits. Move your body. Regular exercise supports healthy bowel movements and reduces gut inflammation. Support Your Gut Naturally with Organika Organika’s thoughtfully developed supplements are designed to work gently with your body—not against it. These products help ease digestive discomfort, restore gut balance, and support the microbiome. Explore the curated Healthy Gut Collection for your gut reset journey: Probiotic + Prebiotic Powder: Promotes healthy bacterial balance and immune function. Electrolytes Liver Care: Helps cleanse and hydrate, supporting liver and digestive health. Beef Bone Broth Protein Powder: A rich source of collagen and amino acids to heal and seal the gut lining. Enhanced Collagen (Original, Lemon, Chocolate): Supports intestinal lining, skin, joints, and more. Full Spectrum Plant Enzymes: Helps break down food properly and ease bloating. Gut-Friendly Movement Suggestions Gentle yoga twists (like supine twist or seated spinal twist) to stimulate digestion. Daily walking—especially after meals—to support motility. Core strengthening exercises (like planks) to aid gut-brain connection. Meal Ideas & Recipes for Gut Health Breakfast: Overnight oats with chia seeds, almond milk, and berries (prebiotic-rich) Lunch: Quinoa bowl with roasted veggies, avocado, and kimchi Dinner: Grilled salmon, steamed greens, and sweet potato mash Snack: Apple slices with almond butter and a sprinkle of cinnamon Drink: Bone broth in the afternoon or a probiotic smoothie with yogurt and banana A healthier gut isn’t a trend—it’s a long-term investment in your vitality. Start your 21-Day Habit Change Challenge and feel the difference from the inside out. References Sudo, N. (2019). Microbiome, HPA axis and production of endocrine hormones in the gut. Journal of Clinical Biochemistry and Nutrition, 64(2), 87–91. https://doi.org/10.3164/jcbn.18-57

Sleep isn't just downtime for your body and mind—it's a powerhouse of recovery, regeneration, and long-term health. Quality sleep affects nearly every system in the body, from brain function and hormone balance to immune support and emotional wellbeing. When we get quality sleep, we think more clearly, perform better, and handle stress more effectively. Fun Facts About Sleep: The average person spends about one-third of their life asleep. During deep sleep, your brain consolidates memories and your body repairs tissues. Lack of sleep for just one night can reduce cognitive performance as much as being legally drunk. Why It's Hard to Improve Sleep Many people face sleep challenges, including: Racing thoughts and anxiety Screen exposure before bed Nutritional deficiencies Irregular schedules or shift work Improving sleep can be hard because it often requires adjusting multiple aspects of our lifestyle. Breaking old habits like late-night scrolling or caffeine overload takes time and consistency. Tips to Building a Better Sleep Routine (and keeping it for 21 days so it sticks) Set a Sleep Schedule: Go to bed and wake up at the same time daily, even on weekends. Create a Wind-Down Ritual: Dim the lights, do gentle stretches, or read a calming book 30 minutes before bed. Power Down Devices: Avoid screens an hour before sleep to help melatonin production. Keep Your Room Cool and Dark: Optimize your sleep space for comfort. Use a Sleep Tracker: Measure your progress and make adjustments. Support Your Sleep Journey with Organika Complement your routine with Organika’s gentle, effective supplements built to help calm your mind and body: Ashwagandha: Helps your body adapt to stress and promotes relaxation Magnesium Bisglycinate: Supports muscle relaxation and reduces nighttime cramps L-Theanine: Encourages a calm, relaxed state Mind Calm: A unique blend of ingredients to ease tension and improve sleep quality Visit our curated Better Sleep Collection to find everything you need. Movement for Better Sleep Regular physical activity can improve sleep quality and reduce insomnia: Try yoga or tai chi in the evenings Light walks after dinner help digestion and cue your body to relax Avoid high-intensity workouts too close to bedtime Meal Ideas and Recipes Your diet plays a major role in sleep hygiene. Here are a few ideas: Dinner: Grilled salmon, quinoa, and steamed broccoli Snack: Banana with almond butter (natural source of magnesium) Drink: Chamomile or lemon balm tea before bed Better sleep is within reach—just 21 days away. Start now and feel the difference. References Lo, J. C., Ong, J. L., Leong, R. L., Gooley, J. J., & Chee, M. W. (2013). Cognitive performance, sleepiness, and mood in partially sleep-deprived adolescents: The need for sleep study. PLOS ONE, 8(8), e72832. https://doi.org/10.1371/journal.pone.0072832

Water is life—literally. Every cell, tissue, and organ in your body depends on it. Proper hydration helps regulate body temperature, lubricates joints, transports nutrients, supports digestion, improves energy, and even boosts brain performance. Fun Facts About Hydration: The human body is made up of approximately 60% water. Even mild dehydration (just 1-2%) can impact mood, memory, and concentration. Thirst is actually a late signal—by the time you're thirsty, you're already slightly dehydrated. Making hydration a daily habit isn’t just about drinking more water—it’s about setting your body up for success in every area of wellness. Why It’s Hard to Stay Hydrated Even though it's simple in theory, hydration is one of the most overlooked wellness habits. Some typical challenges include: Busy schedules that make it easy to forget to drink water Not liking the taste of plain water Mistaking hunger or fatigue for dehydration Increased fluid needs with exercise, heat, or caffeine consumption Hydration can feel like a passive goal—but it requires active planning. Building the habit means finding enjoyable, easy ways to stay consistent. Tips to Build the Habit (and keeping it for 21 days so it sticks) Start your day with a glass of water. Make it part of your morning routine. Flavour up your water. Add lemon, cucumber, or berries—or use a natural electrolyte mix. Carry a reusable water bottle: Keep it with you at all times as a visual reminder. Track your hydration intake: Use a hydration app or set reminders on your phone. Pair hydration with zctivities: Drink before every meal, during breaks, or after a workout. Support Your Routine with Organika Organika offers gentle and effective hydration support that makes building this habit easier—and delicious. Try our Stay Hydrated Collection, featuring: Electrolytes 60 Servings or Sachets: Balanced with sodium, potassium, magnesium, and calcium to support fluid balance and hydration. Electrolytes Extra Strength (Fruit Punch & Pink Lemon Lime): Perfect for replenishment after workouts or long days. All Day Protein Hydrator: Combines electrolytes with protein to support hydration and energy, all in one sip. These products help your body absorb and retain water more effectively—especially after sweating or physical activity. Movement to Support Hydration Exercise increases your hydration needs—and can also help make water a more natural part of your daily rhythm: Try light morning movement like yoga, walking, or bodyweight exercises. Use exercise as a hydration trigger—drink water before, during, and after. Sweating is great for detox, but only if you’re rehydrating properly afterward. Meal Ideas + Recipes to Support Hydration Certain foods naturally help you stay hydrated too. Try incorporating: High-water-content foods: cucumbers, watermelon, lettuce, oranges, and strawberries. Hydration-friendly meals: Breakfast: Chia pudding with coconut milk and fresh berries Lunch: Hydrating salad with cucumber, spinach, and citrus vinaigrette Snack: Coconut water smoothie with banana and greens Hydration isn’t a one-time task—it’s a daily wellness investment. Stick with it for 21 days, and your body and mind will thank you. Let’s raise our bottles (of electrolytes) to a healthier, hydrated you. References Elicit. (n.d.). AI for Systematic Literature Reviews. Retrieved from https://elicit.com/solutions/systematic-reviews