Matthias, CEO and developer of the Z-App, and Shirah, Chief of Marketing are here telling you we are ready for a change. 

At Zappkit, we talk a lot of about the importance of balance, consistency, and taking care of the whole self. This is all well and good, but if we’re being honest, lately we haven’t been “walking the walk.” Life has gotten… “busy” doesn’t fully cover it… demanding. Responsibilities have been piling up, we’ve been slipping into unhealthy habits, and now our health is taking a hit. 

At a recent doctor’s appoint, Shirah was told she is on the brink of a prediabetes diagnosis. It could be worse, but it certainly got our attention. 

We’ve been saying it for years—we should clean up our habits, get more consistent, do better. But like a lot of you can probably relate, we’ve had our fair share of false starts, slip-ups… and a habit of waiting for the perfect time that never really comes.

So we decided to stop waiting and just begin.

For the month of May, we’re committing to 30 days of long-overdue “spring cleaning”—resetting our sleep, cleaning up our eating habits, and getting our bodies moving again. 

And yes, we’re also committing to using Zappkit the way it was meant to be used: consistently, every day, as part of our routine.

The Plan

Before outlining the plan, it’s important to clarify that this is a personalized routine, not a general recommendation. 

Zappkit and the Z-App sequences are not a replacement for medical advice or treatment. This is a routine we’re following based on guidance from our healthcare providers, and Zappkit is simply being used as a supplemental part of that process.

⚡ Frequency Sessions (Daily)

  • Sequences:
    • Diabetes
    • Candida
  • Electrode Placement: Whole Body
    • Front electrode: just below right collar bone
    • Back electrode: left lower back
  • Hydration: 1 liter of water during/around session (in addition to daily recommended water intake)
  • Duration:
    • Shirah: 90 seconds per frequency
    • Matti: 180 seconds per frequency

Why the different durations? Mostly, it comes down to preference. Around 90 seconds is enough time for a frequency to circulate through the body. Shirah sticks with that while Matti prefers to go for a double lap at 180 seconds. 

Click here to read our guide on pairing sequences and creating playlists.

🥗 Diet

  • One serving per meal (no seconds)
  • No eating after dinner / 8:00 PM cutoff
  • Keep sugar under 3% per serving
  • No baked goods, sweets, juice, soda, etc.
  • Increase fiber intake intentionally
  • Matti:
    • Following a lower-carb, ketogenic-style approach
    • Cutting out bread and most flour-based foods
    • Intermittent fasting (16-hour fasting window)
  • Shirah (doctor’s orders):
    • Increase protein at breakfast
    • No skipping meals

😴 Sleep Habits

  • Phones charge at desks (not next to the bed)
  • Screens off at 10:00 PM → transition to screen-free activities
  • Bedtime around 10:30 PM
  • Wake up at 6:30 AM
    • Lights on immediately
    • No going back to bed
    • No scrolling in bed

🏋️ Fitness

  • Daily 15-minute walk (weather permitting. We live in Iceland iykyk)
    • Alternative: dance time with the kids
  • 2–3 gym sessions per week
    • Weight training + light cardio
  • Minimum 6,000 steps per day
  • 90 minutes of active movement daily
    • (anything counts—even cleaning)

Why Run the Candida Sequence?

Candida is a yeast that naturally lives in everyone’s gut. Like all yeast, it uses sugar to grow. Because of this, some experts believe eating too much sugar helps the yeast grow, and having too much yeast might make you crave more sugar. It’s a catch-22. Treating this can be tricky, as many foods eventually break down into the very sugars that yeast loves.

In the world of frequency therapy, founder Royal Raymond Rife believed that if you matched the frequency of something like bacteria, viruses, or fungi (like candida), you could help break it down. Now, this idea isn’t fully accepted in modern medicine, and the science is still evolving, but exploring ideas like this is exactly why Zappkit exists in the first place.

Can We Stick to Our 30 Day Reset Plan?

We know ourselves well enough to know this won’t be perfect. Shirah is consistently inconsistent. She won’t be forgetting the protocol but she will be convincing herself why it’s okay to break the rules for one reason or another. Meanwhile Matti is much more disciplined but every now and then he’ll have an impulsive moment and it just slips his mind.

So the goal here isn’t perfection. We’re going to be helping each other stay on track, and if we fall off the horse (which, realistically, we probably will at some point), we just get back on track and keep going. 

Follow Along!

We’ll be checking in weekly throughout the month—sharing how it’s going, what’s working, what’s not, and everything in between.

If you want to follow along, tune in every Saturday in the Z-App News section. If your doctor gives you the green light, feel free to join us! Or take the idea and build your own version that actually fits your life and personal wellness goals. Happy Zapping!