The foundations

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The foundations

01
Rhythm
Work with your body, not against it.
- Sleep and wake at consistent times
- Get sunlight early in the day
- Create darkness at night
Why it matters
02
Nourishment
Give your body what it needs.
- Eat enough protein
- Eat a variety of whole foods
- Cover the essential nutrients
Why it matters
03
Movement
Humans are built to move.
- Walk regularly
- Build strength
- Improve cardiovascular fitness
Why it matters
04
Recovery
Growth happens during recovery.
- Sleep
- Rest
- Manage training and load
Why it matters
05
Mind
Health is not only physical.
- Manage stress
- Relationships
- Purpose
Why it matters
06
Environment
Your environment shapes your health.
- Light
- Air
- Nature
Why it matters

Do not optimise a weak foundation

You do not need supplements when you only sleep five hours a night.
You do not need an expensive wearable if you rarely move.
You do not need a protocol before understanding the basics.

Focus on this order

Foundation

Sleep · Nutrition · Movement · Recovery

Only then

Measure

Optimise

Start today

You do not need to change everything. Pick one thing.

Today

Ticks are kept on this device only, and they clear tomorrow.

Your next steps

Ready to go deeper?

01
Learn
Understand how your body works
Explore knowledge
02
Measure
Understand where you are today and create your baseline
Explore your health
03
Optimise
Turn knowledge and data into action
Explore protocols

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