09Topics
The chapters.
Every area we cover, with the dek that opens its spread. Pick what's most yours right now.
- 01 — Light Health
Most of what ails you is a light problem.
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.
2 interventionsOpen chapter → - 02 — 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.
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.
5 interventionsOpen chapter → - 04 — 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 → - 05 — 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.
5 interventionsOpen chapter → - 06 — 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 → - 07 — 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.
3 interventionsOpen chapter → - 08 — 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 →