The December Revitalize Playbook: Start the New Year Strong
This is how you approach December through the lens of the BioVitality Protocol and the Performance Lifestyle, a system I’ve developed to help achiever types like you live in balance with vibrant health and peace of mind while achieving even your most ambitious goals.
- Periodize Your Month: Stabilize, Rejuvenate, and Prepare
Weeks 1-2: Stabilize Energy and Close the Year So You Can Start the New Year Strong
December starts with urgency—but that doesn’t mean you need to burn out.
- Sleep First: Prioritize consistent 7-9 hours of quality sleep. This alone can change your energy and focus.
- Daily Recovery Practices: Use PEMF (Pulsed Electromagnetic Field Therapy) and Red Light Therapy 2-3 times a week to recharge your cellular energy.
- Simplify Nutrition: Stick to nutrient-rich, whole foods. Limit sugar, alcohol, and other depleting indulgences.
- Reflect and Plan: Dedicate time to review your wins and challenges from the past year. What worked? What didn’t?
- Move Moderately: Focus on strength training or walking—movement that energizes, not depletes.
Weeks 3-4: Rejuvenate and Align
As the holidays approach, shift your focus to deep rejuvenation: Believe it or not, you can do it, even during an incredibly busy time of the year!
- Sleep Deeply: Add 30-60 minutes of extra sleep for enhanced recovery.
- Upgrade Recovery: Increase PEMF and red light therapy sessions to 4 times weekly to restore energy.
- Boost Oxygen: Integrate Exercise With Oxygen Training (EWOT) twice weekly for mental clarity and stamina.
- Contrast Therapy: Alternate between an infrared sauna (20 mins) and a cold plunge (2-3 mins) to reduce inflammation and promote resilience.
- Set Intentions: Spend time journaling or meditating to clarify your goals and align with your purpose for the new year.
- Plan Your Holiday Socializing: Be intentional about where you say “yes” and how you protect your time, energy, and health.
- Focus on the Key Drivers of Energy and Performance
Revitalize: The Foundation
You can’t end, let alone start the new year strong, when drawing down on a depleted body battery. Sleep, relaxation, and active recovery are your biggest allies this month. Think of them as investments in your ability to perform, not indulgences.
Revitalize Physiology: The BioVitality Protocol
Leverage science-backed tools to elevate your energy and recovery:
- PEMF Therapy: Optimize cellular function and reduce fatigue.
- Red Light Therapy: Enhance mood, cellular repair, and inflammation management.
- EWOT: Oxygenate your body to boost performance and mental sharpness.
- Infrared Sauna + Cold Plunge: Detox, rejuvenate, and build resilience through temperature contrast.
Mindset Mastery: Think and Act with Intention
December is a time for closing out distractions, aligning with your purpose, and setting a clear path forward. Use meditation, mindfulness, and journaling tools to anchor yourself amidst the chaos.
- How I Can Help You Start the New Year Strong…Starting This December
At the Regenus Center, we’ve designed experiences specifically to help you recharge and stay at your best during one of the busiest times of the year.
Revitalize Holiday Packages:
- Recharge Sessions: Combine PEMF, red light therapy, and Amplify Oxygen (while on the light bed) to restore energy fast.
- Adaptive Response Stacks: Add an infrared sauna and cold plunge to your recovery routine for deeper renewal.
- Personalized Coaching: Get a customized recovery and performance plan tailored to this season’s needs.
- Let’s Meet the Moment Together
This December isn’t just about finishing the year; it’s about setting the stage for a stronger, more aligned you in 2024. By prioritizing your energy and well-being, you’re not just surviving the holidays—you’re positioning yourself to thrive in the new year.
If you’re ready to make this December your most intentional and revitalizing month yet, I invite you to join me at the Regenus Center or explore the Performance Lifestyle principles at PerformanceLifestyle.com.
Let’s make this the season where you rise above the noise, master your energy, and step boldly into your next level so you can start the new year strong.
Yours in health and performance,
John Allen Mollenhauer, JAM
Founder, Performance Lifestyle Inc. & the Regenus Center
