Welcome to the Better Than Yesterday Summer Challenge!

Welcome to the Better Than Yesterday Summer Challenge!

Let’s get one thing clear:
This isn’t a diet.
This isn’t a detox.
This is your reset—the kind that builds resilience, not restriction.

For the next 90 days, we’re focusing on daily habits that truly move the needle on your health, mindset, and momentum.
Why? Because your body isn’t asking for hacks—it’s asking for consistency.

🌞 A 90-Day Reset: One Day at a Time

Real transformation happens in the mundane moments—when you choose to show up, even when it’s not flashy or exciting. That’s why this challenge is rooted in daily non-negotiables that create lasting change without the overwhelm.

These aren’t extreme.
They’re foundational.
And they matter more than you think.

✅ The Daily Non-Negotiables (and why they matter):

💤 7–9 Hours of Sleep

Sleep is not optional. It’s when your body repairs, detoxifies, balances hormones, and restores energy. Chronic sleep debt affects metabolism, mood, and immune function. Quality sleep is step one in everything.

🚫 No Processed Sugar or Foods

Ultra-processed foods disrupt gut health, spike insulin, drain your energy, and fuel inflammation. Removing them allows your body to reset and recalibrate your hunger signals, mood, and metabolism.

💪 30 Minutes of Movement

Movement doesn’t have to be intense. Walking, stretching, strength training—it all counts. Moving your body boosts lymphatic flow, reduces stress, supports mitochondrial health, and improves insulin sensitivity.

🌳 30 Minutes Outdoors

Nature isn’t just “nice”—it’s necessary. Natural light resets your circadian rhythm, supports melatonin and cortisol cycles, boosts vitamin D production, and improves mood and focus.

💧 120 fl oz Hydration

Most people are under-hydrated and over-stimulated. Clean, mineral-rich water supports detox, digestion, joint health, energy, and skin. When you hydrate properly, your whole body functions better.

🍖 30g+ Animal Protein per Meal

Protein is critical for muscle repair, hormone production, and satiety. Animal-based proteins are rich in bioavailable nutrients like B12, iron, and amino acids—especially important as we age or heal.

🚫 No Alcohol

Alcohol disrupts sleep, hormones, gut lining, and liver function. Removing it—even short term—can significantly boost your energy, mood, and mental clarity.

📖 Read & Journal

What goes into your mind matters as much as what goes into your mouth. Reflecting daily keeps you intentional, aware, and aligned with your why. It’s mental self-care.

🧘‍♀️ 5 Minutes Breathwork or Meditation

Five minutes of stillness can completely shift your nervous system. Breathwork lowers cortisol, improves HRV (heart rate variability), and trains your brain to respond—not react.

📵 1 Hour Off Screens Before Bed

Blue light and constant stimulation keep your brain in go-mode, blocking melatonin and disrupting sleep. Unplugging before bed helps your body shift into restorative mode.

🫶 One Forgiveness Day Per Week

Because this isn’t about perfection.
This is about persistence.

You get one day per week to let go, pause, or give yourself grace—without guilt. Because the truth is, sustainable change includes space to breathe.

💥 Want Even More Support? Join the BNC Community!

The daily structure is free for everyone. But if you're ready to go all-in with support, accountability, and tools that work with your biology, the BNC Community is where you want to be.

BNC Members get access to:

• ✅ 5 weekly live support calls

• 📝 A full printable tracker to stay consistent

• 💬 A private accountability thread

• 🎯 Bonus mindset & prep content

• 🧑‍⚕️ Coaching guidance when you need it

• 💛 A no-shame, real-life wellness environment

🎯 Ready to Join Us?

Whether you’re starting from zero or leveling up what’s already working, this challenge is your opportunity to commit, reset, and keep showing up.

You don’t need perfect days.
You just need consistent ones.

To join the basic FREE version all you have to do is share on social media Tag us & use the hashtags #SummerChallenge #BetterThanYesterday

Let’s build better—together.

🔗 Join the BNC Community here
#BetterThanYesterday #BNCChallenge #SummerChallenge #ConsistencyWins #RealLifeWellness #RootedReset