Topics
The chapters.
Every area we cover, with the dek that opens its spread. Pick what's most yours right now.
- 01 · Light Health
Bright days, dark nights.
Sunrise in your eyes, sundown on your bulbs. Your body runs on the spectrum of the sky, and modern indoor light scrambles every signal it depends on: when to sleep, when to wake, when to digest, when to repair. Restore the light, restore the rhythm.
4 interventionsOpen chapter → - 02 · Money & Finance
What health costs is part of whether you do it.
Half the matrix is free, and the half that isn't should be priced honestly — what it costs per month and what it replaces. We score cost on every card; here it gets the full say.
4 interventionsOpen chapter → - 03 · Nutrition, Diet, & Food
Real food, in the right amounts.
Protein to your bodyweight, fat from sources that don't oxidize on the shelf, plants you actually like. The rest is marketing. Cooking your own meals is the highest-leverage hour of your day.
7 interventionsOpen chapter → - 04 · Sleep
Everything else works better downstream of it.
Four of our interventions exist mostly for your sleep. Morning light sets the clock, evening dimming lets melatonin arrive on time, a steady wake time holds the schedule, and magnesium helps at the margin. Fix the timing before you buy anything.
5 interventionsOpen chapter → - 05 · Heart Health
The boring cardio extends your life.
Long, slow, steady. Heart-rate-trained zones, not heroic intervals. Walk a lot. Lift enough to keep your structure. Sauna and zone 2 do most of the work; the gear catalog can wait.
5 interventionsOpen chapter → - 06 · Hydration
Bodyweight ÷ 2, in ounces of water.
No more, no less. Front-load the morning, taper in the evening. Salt matters more than you think: the kidneys can't keep electrolytes around if there aren't any.
1 interventionOpen chapter → - 07 · Self-Understanding
The unexamined nervous system is not worth running.
Sleep first. Then breath, then bloodwork. Cold and meditation are leaves on a tree whose roots are circadian rhythm, sufficient protein, and not lying to yourself about how you spend your days.
8 interventionsOpen chapter → - 08 · Spirituality
Time alone with attention is the only honest spirituality.
Twenty minutes. Same chair, same time. Don't worry about the technique. What matters is that you keep showing up. Everything else is decoration.
1 interventionOpen chapter → - 09 · Muscle & Strength
Strength buys you years.
Two or three sessions a week, indefinitely. Pick movements that scale into your seventies: hinge, push, pull, squat, carry. Add a little weight when you can. Skip leg day at your peril.
4 interventionsOpen chapter → - 10 · Mental & Emotional Health
Sleep, light and movement are mental health interventions.
Most of what reaches a low mood arrives through the body: when you slept, what light you saw, whether you moved, what you ate. None of that makes mood simple, and none of it replaces care — but it's where the leverage sits, and the part we can honestly help with.
5 interventionsOpen chapter → - 11 · Recipes
Cooking is the most leveraged hour of your day.
Here's what we make: meals that hit the protein number, fit a plate, and don't require a degree. Real ingredients, repeatable techniques. Save the dinner-party showmanship for the dinner party.
0 interventionsOpen chapter →