Day Two - Health and Wellbeing

Artist // @alexandria_coe

Artist // @alexandria_coe

Health and wellbeing is the foundation of creating a life full of amazing sex ... and enjoying amazing sex regularly. I find this topic is often missed when sexologists/sexperts talk about how to have great sex, which is why I’ve dedicated an entire day of this course to exploring this fascinating and often life changing topic.

So, where to begin? Well, taking care of our physical, emotional, mental and spiritual health allows us to feel happier and more in flow each day, which gives us the clarity, strength and energy to want to connect sexually, both with ourselves (via self-pleasure) and with others.

Below are the six foundations of optimal health, written by Health and Wellness Coach, Nick Perry (read more about Nick on his website These foundations are paramount to great sex, I recommend printing them out and putting them up in your home where you and your family can be reminded of them regularly.

The Foundations for Optimal Health,

Increased Life Force & Heightened Libido


Oxygen is our most important nutrient. Therefore, the breath, and the way we breathe, stands as one of our most important bodily functions. At approximately 20,000 breaths a day, our respiration pattern has the ability to profoundly influence the lymphatic system, nervous system, digestion, detoxification, our posture and the health of our organs. It takes 5 conscious breaths of inhaling for 5 seconds and exhaling for 5 seconds to exit from the sympathetic nervous system and activate the parasympathetic. Practice this easy exercise next time you’re feeling anxious, fearful or stressed.


The body is comprised of over 70% water. Its two main functions are to hydrate and cleanse/detoxify us. Additionally, there are 10 billion biochemical reactions per second in the human body, all of which are water dependant. For these reasons, the quality of the water we drink is not to be taken lightly. Standard tap water ranks at a very low quality. It is contaminated with chemicals, parasites and often contains fluoride. The chlorine used to sterilise municipal water kills bacteria - including the good bacteria in our gut. Drinking clean filtered water from glass cups or bottles serves as the optimum way to hydrate - plastic bottles leach chemicals and oestrogens. You should be drinking your body weight x 0.033 to determine minimum daily water intake.


Don’t wait until you’re sick or injured to consume high quality foods. Before pharmaceuticals, we used good nutrition to heal ourselves and stay healthy! The cells in your body are literally made of the food you ingest. If you eat inferior quality food such as conventionally farmed produce, you not only deprive your body of essential nutrients, you also contaminate it with chemicals like fungicides, herbicides and pesticides; many of which are linked to chronic illness.


Movement not only keeps our joints and muscles mobile, but our organs too. Proper exercise enhances the function of our body’s systems and the quality of our life. Too much exercise on the other hand, can have an adverse effect. Heavy exercise on top of an already high physiological load can send the body into stress overload, driving us deeper into the sympathetic branch of the nervous system, which we now know is catabolic and counterproductive to building strength. We literally get stronger during our rest periods, not our training sessions.


It’s during our sleep that body and mind repair and restore. Our body follows a natural hormonal cycle with the rise and fall of the sun. This cycle starts at approximately 10pm and finishes at approximately 6am. This means, if we are not in bed and asleep by 10.00pm at the latest, we cut into the first 4 hours of physical repair (10pm - 2am). Arising too early will cut into the second 4-hour window, which is when the body does its mental repair (2am - 6am). Continually going to bed outside of this cycle serves as an accumulative stress on the body, contributing significantly to our overall physiological load.


The reality you live is essentially governed by your thoughts, your words and your deeds. If reality were a blank canvas, it’s the thoughts/words/deeds that make the paint and brushes. Nurture an awareness of this and utilise your thoughts to manifest positivity, love and health into your life every day. By speaking and thinking in the affirmative and focusing on what we DO want, we attract the people, things, experiences and level of health that serves us positively in our life journey. Your desires plug you into the field of infinite potential and your emotional charge draws that experience to you. Capitalise on the power of your new brain to rehearse the experience of your dream life. Activate your emotional body with conscious focus on your dream. If you aren’t creating your dream, you are likely to be creating your nightmare. Practice, practice, practice this, and watch your dreams materialise.

Day Two - Audio

Day Two - Journaling Questions

On a scale of 1 - 10, how do I feel about my health and wellbeing in the present moment?

1 2 3 4 5 6 7 8 9 10

On a scale of 1 - 10, how stressed do I feel on a daily basis?

1 2 3 4 5 6 7 8 9 10

What is one thing I can do TODAY that will allow me to feel closer to a 10/10 about my health and wellbeing?

What is one thing I can do TODAY to significantly reduce my stress levels?

Do I currently use any of the following excuses NOT to have sex?

“I’m too tired.”

“I’m too busy.”

“I can’t find time with the kids around.”

“I don’t ever feel turned-on enough.”

“I don’t feel good enough about my body to enjoy sex.”

“I can’t get it up.”  

“I never get wet anymore.”

“I just don’t feel sexy anymore.”

“My sex drive has literally disappeared.”

If you answer YES to any of the above, it’s a good sign that you need to prioritise your health and wellbeing TODAY.

What messages did my parents give me about health and wellbeing as a child?

If the messages from my parents were negative, what is the new story/belief system I want to create for my own health and wellbeing from now on?

Where in my life do I sabotage my efforts to feel healthy and happy? Eg. I set the alarm to go to the gym early, but I end up snoozing and choosing more sleep over getting up and enjoying a class at the gym before work.

How do I want to feel when I wake up in the morning? Eg. Radiant, energised, turned on, inspired, fresh.

How would my sex life change if I rated my health and wellbeing a 10/10?

Day Two -  Homework

1. Create a morning routine that allows you to begin the day feeling healthy and happy.

Here’s an example of my own morning routine:

I wake up. I often make love. I tongue scrape. I oil pull with organic coconut oil. I brush my teeth. I then drink fresh filtered water. I exercise. I shower. I eat a healthy, organic breakfast.

2. Choose a new movement practice (exercise) that gets you excited! There’s no point in committing to an activity that you will dread. Here’s some ideas - Yoga, dance, gym workout, swimming, surfing, walking, running. There are plenty of ways that you can move your body and exercise each week, pick one and lock in your first session!

3. If you didn’t on day one, it’s time to clean out your pantry and fridge and rid your life of all shitty, processed food! This is like a spring clean for your body! Throw out old jars of sauces, old rotting vegetables, old food that you ‘may use one day’, packets of crappy food that are full of sugar and nasties (AKA junk food). Chuck it all out and head out to your local health store or local organic market and stock up on produce that is ALIVE, ORGANIC and unprocessed. Your body and your libido will love you for it, trust me!

* If you are running the ‘I can’t afford it’ story (especially in regards to organic produce), I encourage you to challenge yourself on this belief system around money (see Day Six). Yes, organic produce often costs a little more than your regular supermarket produce. HOWEVER, it’s worth every single penny because of the nutrients and zero chemicals that it contains.

Day Two - Recommended Reading

Breaking The Habit of Being Yourself - Joe Dispenza

The Secret Language of Your Body - Inna Segal

Day Two - Recommended Podcast Listening

Juliet Allenday2msg