Hali Vaisnavi, Effective Longevity Protocol for Better Sleep: A Guide for Moms with Young Children

Productivity
Women
Sleep
Wellness
Longevity

About Hali

  • Hali from Australia, 38 years old (but a body age that is 9 years younger than her actual age)
  • Hali is a business owner, an addiction management enthusiast, and the mother of two girls, the youngest of whom is just 18 months old.
  • Having young children does not have to mean sleep deprivation. Sleep is the backbone of Hali's entire protocol1.
  • As a result, she feels energized, highly productive, in a positive mood, and enjoys strong relationships 💪

Hali Vaisnavi

Supplement Stack

supplements

Devices

whoop

Mental Health

  • Regular Therapy and GP Consultations: For ongoing mental health support.
  • Meditation: 30-60 minutes nightly.
  • Chanting Mantras: Two hours daily.
  • Quiet Time: 6:30 to 8:30 pm for reading or podcasts.
  • Group Activities: Chanting and dancing on Fridays, yoga on Saturdays, and swimming with her daughter on Wednesdays.
  • Spending Time with Kids: Engaging in activities with her children.
  • Socializing with Mums: Connecting with other mums at school.

DON'TS

  • All her meals are home made from local organic produce.
  • She eats no food with added sugar
  • She doesn't eat bread or any refined carbs
  • She eats no seed oils or ultra processed foods, at all.
  • Don't drink any calories.
  • No juice, no milk, no caffeine. (Yep. No caffeine at all). Hang on. Her cocoa powder has a little bit!
  • No aluminum-based deodorants or any skin or hair products containing harmful chemicals.

Morning Routine

Hali wakes at sunrise, alarm-free (currently around 6:45 am, but her sleep and wake times fluctuate with the seasonal changes in natural light).

At 6:45 am, she wakes, enters her journal data, and checks her Whoop recovery score and sleep score (spoiler—it's always 100%). Hali takes an iron supplement with water due to the demands of pregnancy and breastfeeding. She then flosses and brushes her teeth with her own brand of tooth powder (a business she has just started) and scrapes her tongue with a copper tool. After the bath, she moisturizes with Cetaphil sensitive skin lotion. Though it's a basic product, Hali also uses the Cetaphil cleanser when needed. Next, Hali heads outdoors for some natural light.

She breaks her fast at 8 am with 15g of hydrolyzed collagen peptides, vitamin C, hyaluronic acid, niacinamide, and 2g of creatine monohydrate. Hali walks to the local park and completes a 30-40 minute resistance workout using bodyweight machines and resistance bands, then walks her daughter to school and heads home for breakfast.

When Hali gets home, she drinks ACV mixed with water, takes CoQ10, and fish oil. She prepares breakfast with:

dried herbs and spices

She blends that together and tops it with:

Hali also shares an avocado with her partner, topped with 2 scoops of homemade sauerkraut. She follows her breakfast with 15ml of Cobram Estate premium Coratina EVOO.

Hali eats breakfast at 9:30 am, screen-free, outside on the patio with her baby and partner, rain or shine.

At 11:30 am, she takes a second iron supplement. At midday, Hali spends 45 minutes reading and sipping water while in her sauna blanket.

Afternoon Routine: Nourishment, Supplements, and Sunset Walks

At 12:45, if she's hungry, she'll have a raw carrot and start cooking dinner. Dinner usually consists of legumes (beans, lentils, dal) and vegetables, with a focus on cruciferous and green leafy veggies like kale. Hali uses many fresh and dried herbs and spices to liven things up. By 2:30 pm, dinner is ready and waiting.

chickpea

She takes her afternoon supplements: 10g of hydrolyzed collagen peptides, 500mg niacinamide, and 2g creatine. Hali walks to pick up her daughter from school, chats with the mums for 15 minutes, and then walks home. Dinner is served at 3:20 pm.

Occasionally, Hali feels a little hungry after her vegetables. If so, she has 1 scoop of natural Greek yogurt with half a pear or apple (or papaya or passionfruit, whatever is in season).

At 4 pm, she goes for another walk and completes her chanting mantras for the day (2 hours split across the day). Hali ensures to get the setting sunlight in her eyes as she walks.

Evening Routine Summary for Relaxation and Restorative Sleep

Bath time is at 6 pm, where she soaks for 20 minutes in a hot bath with magnesium flakes. From 6:30 to 8:30 pm, it's quiet time with only a dull lamp light. This could involve more reading or listening to a health/science podcast.

At 8:30 pm, the kids go to bed, and lights are out. Hali spends the next 30-60 minutes meditating before drifting off to sleep. She sleeps with a blackout sleeping mask, and mouth tape each night.

Her daughter wakes her to be fed in the night, but it's very natural and doesn't disturb her sleep for more than a minute or two. Hali ends up with 3.5-4 hours of restorative sleep and around 5 hours of light sleep.

Hali also cycles to and from the city and the library throughout the week when necessary, and she walks to and from the supermarket if needed.

Weekend Routine

On Friday night, Hali meets with a group of devotees and they chant and dance in the city from 6 p.m. to 7:30 p.m. She's usually home by 8 p.m., takes a quick wash, and skips the bath and reading that night. Saturday mornings, she joins her yoga group in the park. On Sundays, Hali cycles to the local organic farmer's market to pick up all the fresh produce she needs for the week. Later in the afternoon, she takes her daughter to the Hare Krishna temple for Sunday school class.

Footnotes

  1. All links point to similar, not exact, products, devices, or supplements used by Hali. ↩

Person: Hali