Family, Intimacy, and Communal Health Health doesn’t end at your skin — it extends to your kin. Focus: Family-level practices: shared meals, movement, rituals Relationship hygiene (secure attachment, nonviolent communication) Intergenerational modeling: epigenetic stewardship through example Intimacy as regulation, not just romance Designing environments that support collective coherence Optional Cheatsheet: “Family as Health System”
Category Archives: Individual Level
Continuous Learning, Adaptation & Identity Renewal
Continuous Learning, Adaptation & Identity Renewal If you’re not updating, you’re decaying. Focus: Anti-fragile identity: curiosity > dogma Self-directed education (cohorts, courses, apprenticeships) Feedback loops (journaling, self-review, physiological tracking) Learning through teaching and embodiment Designing future versions of self — and rehearsing them in real life Optional Cheatsheet: “Becoming: A Map for Ongoing Growth”
Cognitive Hygiene & Emotional Resilience
Cognitive Hygiene & Emotional Resilience A fit body is nothing without a clear mind and calm system. Focus: Mental health routines (journaling, therapy, breathwork) Sensemaking under complexity (media diet, bias filtering, emotional literacy) Stress regulation: Polyvagal theory in practice, somatic release, rest cycles Music, movement, and expression as integrative tools Meaning-building practices (ritual, reflection, narrative …
Lifestyle Design for Biological Coherence
Lifestyle Design for Biological Coherence Crafting your daily rhythm as a signal to your biology. Focus: Personalized nutrition (metabolic flexibility, ancestral patterns) Exercise programming (tensegrity, resistance, recovery) Sleep hygiene (circadian syncing, REM support, pre-sleep routines) Epigenetic modulation through habit design Integration of tracking tools, wearables, and physiological feedback Optional Cheatsheet: “Lifestyle Design & Digital Detox …
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Rhythmic Renewal & Digital Boundaries
Rhythmic Renewal & Digital Boundaries The nervous system can’t grow in a state of constant noise. Focus: Creating cycles: active/rest, focus/play, connection/solitude Daily, weekly, seasonal rituals for rhythm and recovery Digital detox and boundaries: reclaiming sovereignty from screens Sleep/wake alignment + tech hygiene Micro-dosing nature, stillness, and sensuality Optional Cheatsheet: “Digital Detox + Rhythm Map”
The Sapien Rabbit Hole
The Sapiens Rabbit Hole Stoned ape theory & the immortality key (psychedelics and religion), increased brain size and coastal living, fire and protein availability, etc.
A Hunter-Gatherer’s Guide to the 21st Century: Evolution and the Challenges of Modern Life
A Hunter-Gatherer’s Guide to the 21st Century: Evolution and the Challenges of Modern Life Authors: Heather Heying & Bret Weinstein Topics: Anthropology, health, systems and complexity, societal development All information is attributed to the authors. Except in the case where we may have misunderstood a concept and summarized it incorrectly. These notes are only for …
The Immunity Fix: Strengthen Your Immune System
The Immunity Fix: Strengthen Your Immune System Authors: Siim Land and James DiNicolantonio Topics: Immune system, sleep, nutrition, exercise, fasting All information is attributed to the authors. Except in the case where we may have misunderstood a concept and summarized incorrectly. These notes are only for reference and we always suggest reading from the original …
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Individual Level Resources
Individual Level Resources Biohacker’s Handbook: Upgrade Yourself and Unleash Your Inner Potential Boundless: Upgrade Your Brain, Optimize Your Body, & Defy Aging Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones The 15 Commitments of Conscious …
Lifestyle Design
Lifestyle Design Taking control of your immediate environment so you no longer have to rely on luck. Boundless (ref) Use Dirty Electricity Filters In All the Main Rooms of the House: Shielded Healing, Greenwave, and Stetzer filters. Shielded Healing makes a model called the Power Perfect Box. Shielded Healing also has a dirty-electricity filter that …