“Wanna Change, Change Your Mind” Gurmukh

Small changes can enhance your performance in all areas of life. Here's a weekly roundup of topics to help you optimize your health, longevity, and mindset.

The Truth in Your Blood – Why Testing Matters:
This past summer, I underwent the most detailed biomarker blood panel of my life at BSI International in Bali. It revealed more than how I felt—it showed me what was truly happening inside my body. I urge my clients and everyone to get yearly comprehensive bloodwork.

Why regular blood work is a non-negotiable:

Detects chronic inflammation before it turns into disease.
Optimizes hormonal balance (Testosterone, Cortisol, DHEA).
Identifies nutrient deficiencies that impact energy and recovery.
Assesses organ health (liver, kidney, heart).
Evaluates metabolic health—glucose, insulin, cholesterol.
Exposes hidden toxins & heavy metals that sabotage performance.

Action Step: Book a comprehensive blood panel ASAP. If you don’t test, you’re guessing. Let me know if you need help finding what biomarkers to check.

Daily Cleansing Drink for Dirty Liver

Your liver is your body’s master detox organ—support it with this easy Liver Flush Drink:

2 juiced lemons
1-2 tbsp maple syrup or raw honey
¼ - ½ tsp cayenne
2 tsp turmeric powder (or 2” fresh)
2” grated ginger root
2-4 tbsp apple cider vinegar
1+ liter filtered water

Mix & sip throughout the day for natural detoxification!

Action Step: Try this drink for a week and feel the difference.

The Best Snacks You’re NOT Eating

Ditch the processed junk—these are my go-to fuel options:

Apple + Organic Walnut Butter – Fiber + healthy fats = stable energy.
Grass-Fed Beef Jerky (Low Sodium) – 20+g protein, portable, and satisfying.
Sprouted Pumpkin Seeds – Great for digestion & immune support.
Mackerel or Sardines – Omega-3s, protein, and skin-boosting benefits.
Dark Chocolate (80%+ Cocoa) or Dates – Satisfies cravings without blood sugar spikes.

Action Step: Swap your usual snack for one of these this week. More on this IG post HERE

Kundalini Meditation – The 6-Minute Mind Reset

Feeling overwhelmed or stuck? This simple Kundalini Breathwork (Ego Eradicator) will clear mental fog and elevate your energy.

Uses Breath of Fire for instant stress relief.
Expands lung capacity & oxygen intake.
Boosts mental clarity & focus.
Clears negativity & enhances intuition.

Action Step: Try this 6-minute meditation today (3 min breath-work + 3 min relax). Let me know how you feel! Try HERE or click pic below.

Latest

The first weeks of 2025 were pretty weird to say the least! However, I feel everyone is coming out of the funk & ready to take action. Here are the latest things I am doing:

Being more consistent with writing & posting (you are reading this)
Uploading more Free trainings & Practices to OutdoorBody YouTube.
Taking on more clients In Person & Online. Here in Hermosa Beach :)
Making my Protein Balls again (used to sell them years ago). Creating a super healthy, protein rich formula bc quite frankly its 2025 & I still have not found anything like it
Actively looking for a marketing/ads team for my companies - if you know anyone message me!

Have an amazing day!

Strong Mind, Strong Body, Open Heart

Tommy

P.S. Ultimate Man is an 8-week journey to transform all areas of your life: Fitness, Stress, Nutrition, Fat Loss, Mindset, Habits & more. Last Day to Join!

P.S.S. Lean28 Transformation Program for Women is rebooted on my new Coaching App. Please message me for waitlist.