MitigateStress.

com  
2.0 Trigger-Point Guide 
 
➔ START HERE 
➔ (Click Each ​Muscle​ For Video Interaction) 
 
Trigger-Point Schedule A  
(Weeks 1 & 3) 
Day 1  Day 2  Day 3  Day 4  Day 5  Day 6  Day 7 
1. ​Pecs  1. ​Lats  1. ​Traps  1. S
​ erratus  1. Q
​ L  1. P
​ ecs  1. O
​ bliques 
2. A​ bs  2. P​ soas  2. O​ bliques  2. G​ roin   2. T​ FL  2. S​ erratus  2. Q​ uad 45 
3. S ​ oleus  3. R ​ ectus Femoris  3.​Hamstrings  3. I​ T Band  3. G ​ lutes  3. U ​ pper Abs  3.​Peroneals 

 
Trigger-Point Schedule B  
(Weeks 2 & 4) 
Day 1  Day 2  Day 3  Day 4  Day 5  Day 6  Day 7 
1. ​Pecs  1. ​Rectus Femoris  1. ​Pecs  1. Q
​ L  1. P
​ ecs  1. R
​ ectus Femoris  1. T
​ FL 
2. A​ bs  2. I​ T Band  2. S​ erratus  2. T​ FL  2. U​ pper Abs  2. I​ T Band  2. T​ raps 
3. L ​ ats  3. H ​ amstrings  3. O ​ bliques  3. G ​ lutes  3. L ​ ats  3. H ​ amstrings  3. U ​ pper Abs 
4. ​Serratus  4. ​Groin   4. ​Lats  4. ​Quad 45  4. ​Serratus  4. ​Groin   4. ​Soleus 
5. ​Traps  5. ​Glutes  5. A ​ bs  5.​Peroneals  5. S ​ oleus  5. G ​ lutes  5. Q ​ uad 45 

 
We recommend checking out our Foundational Fitness Program to review 
the critical corrective (postural) exercises designed to decompress and 
rewire your nervous system to walk and stand better. 
 
This is the hardware aspect of our program, do this diligently for 3-6 months 
1 hour daily. Then around 20-60’ daily for the rest of your Life. 
 
 
 
  
 
 
Trigger-Point Template  
1   5-10 Minute Holds Each Trigger-Point (3-5 Minutes if Short on Time) 
Go Very Slow, Find Different Angles — Avoid Moving Too Much 

2  Explore/Scan for Dull, Tender, Achy Spots that Radiate Outwards 

Take your time, patience, allow yourself to sink into the fascia. 

3  Breathe 2-6 Breaths Per Minute (BPM’s)  

Through The Nose/Upper Belly — While Sucking your Tummy In. 

4  Supine Posture Hold + Cable Core Twists + Posture Awareness — After 

Trigger-Pointing 
 

Trigger-Point Tools  
Foam Roller  Softball  Lacrosse Ball  Theracane  PVC Pipe 2”  Soft Med-Ball 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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2. @​LamannaFitness​ (Nick) 
3. @​Colonna_Fitness​ (Nathan) 

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4.  Keep us Updated on your progress: 

➔ Any Results?  
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​ agnesium​, P
​ osture​, ​Supps​, ​Nutrition​, W
​ ater​, ​Air​. 

6.  Need Help? 

★ Email: ​Support@MitigateStress.com 

7.  Want to take your Health & Fitness to the Next Level? 
➔ Check out our F
​ oundational Fitness Program   
➔ Schedule a Free Consultation H​ ere​! 
➔ Become an AFFILIATE TODAY! 
◆ Magnesium Bicarbonate Affiliate  
◆ Foundational Fitness Program Affiliate 
 
 
 
 
 
Anti-Stress Foundational Habits  
Lifestyle  Nutrition  Posture 
Check Temp + Pulse (A.M.)  Eat Within 3
​ 0’​ of Rising  Walk ​2-3x​ a Day 10-15’  

Upgrade Water Quality   Eat Carbs + Protein  Trigger-Point Therapy 

R.O. or Distilled Water  Every Meal  30-60’ 

Buteyko Breathing   Eat Every 2 ​ -4​ Hours   Posture Work  

(Slow + Nose/Ribs)  (​4-6​ Meals Daily)  (Awareness + Correct) 

Prayer + Gratitude   Focus S​ aturated​ Fat  Focus on Utilizing Your 

Avoid ​Unsaturated​ Fat  Non-Dominant Side 
 
 
 

Anti-Stress Tools  
1. ​Blue Blocking Glasses   2.​ Shower Head Filter   3. ​R.O. Filtration System  
(Nathan - 10% off)  (3ROANS - 10% off)  (3ROANS - 10% off) 

4. E
​ MF Protection - Tesla  5. ​Red Light Therapy   6. ​Magnetico Sleep Pad 
(Consciouslift to save $$)  (Consciouslift to save $$)  (MitigateStress — 15% off) 

7. A
​ ir Filter   8. D
​ irty Electricity Plug-in  9. ​Vivo Barefoot Shoes 
(Consciouslift to save $$) 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Anti-Stress Supplements 
6​

1. Magnesium Bicarbonate  1000 - 2,000 MG Daily   Buy 

- (Noon / Before Bed) 

2. Magnesium Chloride Spray   25-100 Sprays Daily  Buy 

+ Weekly Magnesium Bath 

3. Oregano Oil   1-4 Dropper Fulls  Buy 

- w/ Food or No Food 

4. Vitamin E   2-4 Pills  Buy 

a. (ConsciousLift = Save $$)  - Daily with Fatty Meal  

5. Shilajit   2-6 200mg Servings (Tablets)   Buy 

a. (ConsciousLift = Save $$)  - Daily w/ Food  

6. Vitamin K2   300-600 MCG   Buy 

a. (ConsciousLift = Save $$)  - Daily with Fatty Food 

7. Liver Pills   6-12 Pills   Buy 

a. (Mitigatestress = Save $$)  - Daily w or w/o Food 

8. Activated Charcoal  1-3x Per Week  Buy 

- 2-4 Tbsp. 30-60’ Before Meals 

9. Systemic Enzymes  1-4 Capsules   Buy 

a. (Use Code Above)  - w/ or w/o Food 

10. Niacinamide  1-4 500mg Pills   Buy 

- Daily with Carbs 

11. Bee Pollen   1-6 Tsp.  Buy 

- Mixed w/ honey preferred (Bee 
Bread) 

12. Aspirin   1-3 (2) Pills   Buy 

- Daily w/ Cold Pressed Juice 

13. Probiotics   1-2 Pills Daily  Buy 

a. (ConsciousLift = Save $$)  - Post Breakfast — Spore Based 

 
 
 
 
 
 
 
 
Daily Super-Nutrient Goals 
Magnesium   Magnesium Bicarbonate (Master Mineral Drink) 

Calcium  Grass-Fed Dairy (Local Farm + Raw + Grass Finish) 

Boiled Organic Leafy Greens (Broth Preferably) 

Potassium  Organic Orange Juice  

Organic Potatoes  
Coconut Water (fresh preferably) 
Dates, Cucumbers,  

Sodium  Redmond's Clay Salt 

(Dosage will vary ~ 2-5  Icelandic Sea Salt 
Grams)  Celtic Sea Salt (The Above 2 Salts are Superior) 

Copper  Wild-Caught Oysters, Mussels, Clams. 

Bee Pollen + Raw Honey (Bee Bread) 
Camu Camu Powder or Acerola Cherry or Schizandra 
Berry 

Vitamin E  Supplemented 
Pasture Raised Eggs 

Vitamin K2  Supplemented 

Grass-Fed Parmigiano Reggiano  
Grass-Fed Organ Meats 

Zinc + Selenium  Wild-Caught Oysters, Shrimp, Mussels, Clams. 

Grass-Fed Beef Liver + Organs 

Anti-Inflammatory  Bone Broth 

Amino Acids  Gelatin 
Grass-Fed  Collagen 
Raw Dairy 

Tip:  Focus on building a foundational food plan first, then add 

supplements in, if not you are just wasting your money. Some 
of the above listed nutrients may be only accessible via 
supplements or small quantities from food. These nutrients 
listed above are critical to your well-being. 

 
 
 
 
 
 
Anti-Stress Food Combos 
Carbs  Protein 
1. Coffee + Maple Syrup + Milk (GF/Raw)  1. Collagen (GF) + Shilajit  

2. Any In-Season Fruit + Shilajit (am)  2. GrassFed Milk (low fat) 

3. Raw Honey (Local/Raw/Organic)  3. Cheese (GF/Raw) and/or Bone Broth (GF) 

4. Jam / Raw Honey or Whole Fruit  4. Cottage Cheese 

(Organic) 

5. Berries (Any) + Raw Honey or Maple  5. Grass-Fed Yogurt (Greek) 

Syrup 

6. Citrus (orange, grapefruit, lemon, lime)  6. Raw GrassFed Cheese 

7. Melon (water, cantaloupe, honeydew)  7. Chicken Feet/Neck/Head (Bone) Broth 

8. In-season Ripe Fruit (apple, exotic fruit)  8. Soft Scrambled Eggs + Ricotta Cheese  

9. Maple Syrup or Raw Honey + Coconut  9. Grass-Fed Yogurt + Collagen 

10. Sourdough Bread + Jam  10. Bone Broth or Soft Boiled Eggs 

11. Sourdough Bread (Organic + No Oil)  11. Liver Pate + Raw Cheese 

12. Wild Rice + Butter  12. Soft Boiled Eggs + Sea Salt 

13. Well-Cooked Potatoes  13. Bone Broth or Cheese & Pear 

14. White Rice + Butter  14. Grass Fed Red Meat 

15. Mashed Potatoes + Butter  15. Steak or Bison (Grass-Fed) 

(Organic/Past.) 

16. Baked Potatoes (Some Sweets) + Butter   16. Liver Pate (GF) or Wild Caught Shellfish 

17. Potatoes (Some Sweets)  17. Orange Roughy (Wild) 

18. Wild Rice   18. Cod (Wild) 

19. Squash (Organic)  19. Haddock (Wild) 

 20. Shredded Carrot Salad (2-4)  20. Olive or Coconut Oil (Org) + Sea Salt 

21. Lemon/Lime Juice + Fruit   21. Oysters 

TIP: GF = Grass-Fed/Finish  TIP: Wild. = Wild Caught  

TIP: Past. = Pasture Raised  TIP: ORG = Organic TIP: Raw = Unheated 
TIP: Cook w/ Ghee / Butter / or Coconut Oil  TIP: ​Utilize Non-Toxic Cookware  
TIP: Follow The Food Tips & Habit Protocols  TIP: Follow & Apply The Supplement Sheet 

 
 
This will make an impact on your health journey, 
plus it’s free! 
STOPS 
1) ​Stop U ​ sing Poly-Unsaturated Fats (PUFA), Fried, Vegetable/Seed Oils (sunflower, 
canola, etc.) 
2) S ​ top ​Taking Multivitamins 
3) S​ top T ​ aking Calcium Supplements 
4) ​Stop U ​ sing Fluoride/Chlorine (toothpaste, shower/drinking water) 
5) S ​ top ​Taking Vitamin D3 (Synthetic) 
6) ​Stop U ​ sing Plastics, BPA, BPS  
7) ​Stop U ​ sing Processed, Refined Carbohydrates, & HFCS 
8) S ​ top ​Taking Iron Pills (Switch to Beef Liver Pills) 
9) ​Stop U ​ sing Omega-3’s & Omega-6’s (HUFA’s / PUFA’s) 
10) ​Stop​ Skipping Breakfast, Intermittent Fasting & Extreme/Restrictive ‘Fad’ Diets  
11) S ​ top​ Negative Thoughts / Self Talk & Stop Living in Fear 
12) ​Stop​ Poor Posture Habits, Sedentary Living, Orthotic support shoes 
13) S ​ top​ Poor Breathing Habits i.e. Mouth Breathing, Chest/Neck Breathing. 
14) ​Stop​ Eating Out, Fast Food & Restaurants. 
15) ​Stop​ Eating Soy, Legumes, Beans, Nuts, Seeds, Cereals, Granolas, Cookies, 
Pastries, Cakes, Breads (Except Organic Sourdough, Einkorn, & Cassava containing 
ingredients), Raw Vegetables (Except for Shredded Carrot Salads) 
16) S ​ top​ Sleeping Late (Past 11) 
17) S ​ top​ Using Conventional Shoes & Orthotics, (Transition to Barefoot Shoes) 
18) ​Stop​ Excessive nn-EMF Exposure (Wi-Fry, Cell-Phones, Cell-Towers, etc.) 
19) S ​ top​ Excessive Blue-Light Exposure (TV, Cell-Phones, Computers, Artificial Lights 
etc.) 
20) S ​ top​ Entertaining Toxic Friends, Family & Other Acquaintances 
21) ​Stop​ Using Toxic Deodorants, Body Washes, Oral Products, Hair Products, Birth 
Control, Cleaning Products, Detergents and etc. 
22) ​Stop​ taking zinc, copper, selenium & ascorbic acid containing supps 
23) ​Stop​ Spiritual Sin: Lying, Stealing, Fornication, Lust, Hate, Adultery, Idolatry, 
Drunkards, Sodomites, Unforgiveness, Blasphemer, Gluttony, Greed, Boasting 
 
 
 
 
 
❏ Trigger-Point + Postural Awareness 
❏ Anti-Stress Habits  
❏ Anti-Stress Tools  
❏ Anti-Stress Supplements  
❏ Anti-Stress Foods  
❏ Elimination of Bad Habits + Bad Supplements + Bad Foods  
 
If you enjoyed this snippet of our foundational fitness program, then we 
encourage you to learn more about what we have to offer and how we 
can maximize your health and fitness while keeping your stress low and 
energy high!  
 
—> ​Foundational Fitness Program