Supplements, wearables, protocols, and practices we actually use.
10 minutes of outdoor light after waking.
Same get-up time, including weekends.
10–20 minutes outside after dinner.
2–3 weekly sessions, compound lifts.
Learn to bend at the hips before you load a deadlift.
Twenty minutes among trees or water, phone down.
One hard session. The rest of the week stays easy.
30+ grams before the pastry negotiation.
Walk with a weighted pack. That is the program.
One hour of dim, phone-free wind-down.
Hips, T-spine, and ankles before they become a diagnosis.
Write three specifics before phones in the morning.
Two minutes. A clear picture of how you move, eat and breathe, and what to fix first.