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BuildingBlocks

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F R A M E W O R K (the what) Manage and minimize stressMaintain stable, nonreactive moodsExperience regular transcendence Maintain an open curiosity and hunger for knowledgeChallenge the mind and body to endure periodic discomfort Reduce the effect of ego on thinking and actions M Y R E C I P E (the how) Meditate for 20 minutes every morning, ideally in the sunWrite and/or journal dailyRead books across industries and topicsDiscover a creative outlet you…

F R A M E W O R K (the what) Move often and naturallyRegularly expend physical effort not simply for exercise but for the sake of a productive outcome or purposeMaintain strength and muscle mass Maintain nimbleness, balance, and flexibilityStrengthen your coreTrain your body to maintain a healthy, balanced posture with a neutral spineAssign rest days and strenuous workout days according to recovery stateGet heart rate up and sweat 3-4 times per weekMaintain an equal…

F R A M E W O R K (the what) Minimize inflammationEat to live, don’t live to eatMaintain diverse and healthy gut floraEat close to nature, minimize ingredientsFulfill macro and micronutrient needs aligned with your personal DRIs using food first, then supplementsMaintain an omega-6 (AA) to omega-3 (EPA) ratio of 5:1 or lessKeep IGF1 and mTOR in checkEat the least amount of protein to maintain and grow muscle massReduce carbs in order to maintain…

F R A M E W O R K (the what) 8-9 hours of sleep per night20-25% in REM, 15-20% in NREM stage IV sleepIncrease sleep efficiency, i.e. time spent asleep after going to bedReduce restlessness, i.e. movement in sleep, tossing and turning Reduce sleep onset latency (SOL) to 15-20 minutesMaintain a Resting High Rate (RHR) below your daily averageMaintain a high Heart Rate Variability (HRV) above your daily averageKeep a cool core body temperatureFollow…