Where health begins
The foundations
The six things underneath everything else, the order to take them in, and one thing you can do today.
Step 1 of 4
What everything rests on
- 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
- 02
Nourishment
Give your body what it needs.
- Eat enough protein
- Eat a variety of whole foods
- Cover the essential nutrients
- 03
Movement
Humans are built to move.
- Walk regularly
- Build strength
- Improve cardiovascular fitness
- 04
Recovery
Growth happens during recovery.
- Sleep long enough to recover
- Take real rest days and keep them
- Manage training and load
- 05
Mind
Health is not only physical.
- Manage stress
- Keep the people around you close
- Do something worth getting up for
- 06
Environment
Your environment shapes your health.
- Get daylight into the room you work in
- Air out your rooms every day
- Spend time outside among green
Step 2 of 4
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
Step 3 of 4
Start today
You do not need to change everything. Pick one thing.
Today
Ticks are kept on this device only, and they clear tomorrow.
Step 4 of 4
Your next steps
Ready to go deeper?