<aside> ❤️‍🩹 *“mens sana in corpore sano” = a healthy mind in a health body

Here, we focus on wellness of our whole self. We remember we are not just mind but also body. We build rituals to worship a healthy body together with a healthy mind.*

</aside>

The Pillars

• to leave for this version

1. sleep & rest — are you spending 9hrs/night in bed?
   • resources
   • [ ] head to bed soon after sunset: in bed by 8:30pm
   • [ ] wake around sunrise: out of bed by 5:30am
2. nutrition & diet — are you eating mindfully, aligned with good health?
   • resources
   • [ ] eat a paleo-based diet with sufficient protein — aligned with https://protocol.bryanjohnson.com/Recipe-Guide-by-Zero & maybe buying from https://blueprint.bryanjohnson.com/collections/all-products
   • [ ] eat from sunrise to sunset — avoid eating beyond sunset
   • [ ] mindful eating with short mantra each time you eat
3. movement & fitness — are you moving for 1hr/day?
   • resources
   • [ ] 1hr/day (7hrs/wk)
     • [ ] 2/7 on cardio/endurance/HIIT/sports/walking
     • [ ] 3/7 on resistance training
     • [ ] 1/7 on stretching/yoga/pilates/physio
     • [ ] 1/7 on your preference
4. emotion & resiliency — are you calm?
   • resources
   • [ ] meditation / breathwork / NSDR — 10min/day
   • [ ] cold plunge — 1min/day
5. technology & attention — are you free?
   • [ ] overnight: phone & laptop out of your room (and ideally your house)
   • [ ] during focused work: phone off & away from you and laptop web/app/notification blockers activated
6. work & purpose — are you focused?
   • resources
   • [ ] daily: 1x daily focus block (90min) in the morning on the most important thing
   • [ ] weekly: weekly review & planning
   • [ ] quarterly: clear priority & direction
7. other important aspects to consider (out of scope for the protocol)
   • community & family
   • intimacy & sexuality
   • vitality & joy
   • spirituality & meaning