The Human Operating Manual



Why Change is Hard

Nobody wants to feel sick, tired, or overwhelmed. However, the decision to do something about that pain oftentimes appears harder than the suffering itself. We all know that slow, incremental changes to our lifestyle lead to more consistent results than trying to do everything at once, and yet we still join fitness challenges and buy expensive supplements with the hope that they’ll change everything.

Long-term thinking is not natural to us, and we tend to feel so damaged or victimized by our past that the very suggestion of meditating for 5 minutes a day or eating fewer calories seems laughable. Even though we know very well that that might be exactly what we need. 

By accepting full responsibility for improving our health, as well as coming to terms with the fact that willpower alone won’t hold a habit together, there is a much greater chance of eliminating self-sabotaging behavioral patterns. This is a prerequisite to getting started on the Rebirth Plan.   

 The Rebirth Process

In this context, rebirth represents the death of the old behavioral patterns and habits which no longer serve us, to make room for the birth of the next stages of our lives. It is important to mention that we do not mean that glorified version of self-improvement, that carries the same stickability and false hope of a new year’s resolution. This process is far from the kind of vapid declaration of change that is shamelessly posted on social media pages after a tough breakup. 

A rebirth leaves us malleable and vulnerable to influence. Along the way, we may end up revisiting repressed traumatic experiences and coming face to face with the origin of what shaped us. Real change requires sacrifice and a desperation to rid ourselves of undesirable habits. In a similar vein to child birth, rebirth is painful, chaotic, and yet absolutely necessary for life to begin again. This is why we have designed this program to give you the autonomy to look after yourself.

There will be no cult leaders or supplements that you need to purchase from us to keep you attached to the program. Once you are ready to leave the nest, we suggest you do so. What we will offer are the methods for positive change and physiological autonomy. However, it is up to you whether or not you are ready to do embrace them.

Only then will we once again live in a world that is run by adults.   

Rebirth Techniques


Diaphragmatic Breathing

  • Pranayama attentional breathing (hand on belly) 
  • Bhastrika for diaphragm power
  • Transverse Abdominis training   

CO2 Tolerance

  • Control Pause to measure
  • Buteyko Breathing to increase
  • Sleep Apnea Tables for performance

Stress Management

  • Box Breathing
  • 4-7-8
  • Vagal Breathing (Huberman)   

Nasal Breathing

  • Mouth Taping

Circadian Rhythm

Sun exposure

  • Morning, midday, evening
  • Avoiding blue light at night
  • Vitamin D3, sun tolerance, and reducing sunblock usage

Sleep schedule

  • Chronobiology
  • Synergistic with work schedule


  • Diary 
  • Smart watch


  • Morning aerobic or low intensity bodyweight
  • Afternoon strength training
  • Postprandial walk for big digestion
  • Yoga or mobility to wind down


Basic rules

  • Avoid excess sugar, packages, and vegetable oils
  • Color variance
  • Eat only when hungry

Food diary

  • App 
  • Physical diary

Testing for sensitivities

  • Elimination diet
  • Genetic testing, e.g., 23andMe
  • Track in diary


  • Western Price diet
  • Genetic predisposition


  • Ways to integrate into modern society without sacrifice
  • Options at restaurants
  • Damage control


  • Fruit and vegetables during the summer
  • Meat, broths, and fermented foods during the winter
  • Always seasonal plants

Weight control

  • Caloric deficit 
  • Protein maintenance
  • Fasting


  • Genetic deficits
  • Soil deficits
  • Water mineral deficits
  • Damage control
  • Hormonal influences



3-5 day fast




Developmental mobility (OHM)

Deep core, feet, adductors, glutes, diaphragm, neck, tongue (OHM)


  • Morning inversions
  • Low intensity morning workout
  • High intensity afternoon workout


  • Group sports for optimal health gain if you discount bad decision-making skills during group think situations
  • Martial arts for breath, balance, coordination, discipline. Possibility of injury and competitive edge driving mental health down



  • Cold showers
  • Cold plunge

  • Ocean, river, and lake


  • Sauna
  • Infrared Sauna
  • Bath (Mg salts added)


Breath work 



  • Transcendental
  • Vipassana
  • Qigong
  • NSDR protocols

Emotional Regulation

  • Gratitude
  • Emotion tracking
  • Goal setting


  • Cooking
  • Building and carpentry
  • Gardening (sun, exercise, mindfulness, grounding)

Social Interaction



  • Concerts and performances
  • Playing instruments and group interaction
  • Sound healing

Creative endeavors




  • Experience
  • Proficiency
  • Usefulness or teachable


Low-hanging fruit





The joy of discovery

Learning how to learn

Building a second brain


Removing dangerous substances

  • Mold
  • Cleaning products
  • Bodycare products (parabens and phthalates)
  • Drugs and alcohol

Removing negatively influential factors 

  • Social
  • Physical
  • Music
  • Environmental cues

Principles of Metabolic Autophagy

  • Time-Restricted Feeding as Long as You Can Every Day – This is probably the most cost-effective thing you can do to improve your health and longevity. By simply not eating and fasting instead is one of the easiest ways to promote longevity and health. There isn’t a real physiological reason to be eating any more than twice a day. Hell, most people will do perfectly fine with a single meal, unless they’re under some special requirements. Whatever the case is, the minimum for daily time-restricted feeding is the 16/8-hour window, even when trying to build muscle. Instead of eating for distraction, you should leverage the fasted state as long as you can and then eat to support your physical conditioning.
  • Lift Heavy Things and Do Resistance Training – The goal of your exercise should be to promote muscle growth and maintenance. Having more lean tissue is one of the best things for healthy aging and longevity. That’s why you want to predominantly resistance training instead of cardio. At minimum, 2-3 and up to 4-6 times per week. If you’re working out more intensely more frequently, then you may have to adjust your fasting window to make sure you’re not getting weaker or losing muscle. Some days should still be kept for cardiovascular training and full-on recovery but they aren’t the main focus.
  • Get a Sweat on Daily – It’s incredibly important to keep your lymph system flowing and more active. Modern life is already quite sedentary and that can cause stagnation within the body. A lot of digestion issues and toxicities occur because of not clearing out the lymph fluids. Exercising and moving around are one of the best lymph node stimulators but any form of sweating whether by going to a sauna, doing yoga or running is great.
  • Maximize Nutrient Density – This means eating high-quality foods that have an abundance of micronutrients, minerals, and other cofactors. Your purpose isn’t to eat as many calories as you can get away with but to get more nutrition out of fewer calories. Mild caloric restriction and eating around maintenance is beneficial for longevity. Eat nose to tail, get adequate electrolytes, cover your essential nutrients, supplement your deficiencies, incorporate some superfoods into your diet, and cycle between different food groups. You shouldn’t deprive yourself of nutrients either. Doing intermittent fasting doesn’t mean you’re starving yourself. Quite the opposite. You’ll be getting more than enough nutrition. Just in a time-restricted manner.
  • Eat Whole Foods (A Lot of Plants) – In terms of nutrient density, you’d have to focus on eating a lot of vegetables that have many vitamins and other beneficial compounds but not a lot of calories. Animal foods have their place but you shouldn’t overconsume them. Most of what you eat in terms of volume should still be plant-based. Meat, eggs, fish, and fats simply have more calories. The antioxidants and polyphenols from cruciferous, veggies, berries, and other plants are pro-longevity because of being nTOR as well.
  • Control Blood Sugar and Insulin – This is one of the best ways to ensure stable energy levels, avoid health problems, and maintain a more effective state of nutrient partitioning. It’s just not a good idea to have high levels of blood sugar or insulin all the time and the research supports that. Instead, your goal should be to keep them relatively low the vast majority of time and only raise them where the body is more sensitive.
  • Don’t Combine High Carb High Fat Foods – Avoid processed inflammatory foods that are low protein, high carb, and high fat because it’s a recipe for insulin resistance, diabetes, and over-eating. This change will drastically enable you to avoid most metabolic disorders. The short dopamine rush may feel good but it’s not optimal in the long run. You can apply the 80/20 rule but do it at your own responsibility.
  • Limit Evolutionary Trade-Offs – Avoid the “natural diet” fallacy both in the context of eating too much protein and animal fat as well as the plant-based approach. It’s not a wise idea to go into the extremes and think that you’re somehow immune to all disease. Who knows how your body individually will react to different foods. Maybe you’re not as insulin sensitive as you think you are to justify that carb-up. Likewise, don’t roll the dice with eating things that will potentially yield negative results but come with zero benefits. I’m talking about lectins, fruit, dairy, grains, vegetable oils, too much saturated fat, and carcinogenic meat…
  • Stimulate mTOR and Anabolism Only When It’s Useful – You don’t want to be spiking insulin or mTOR just for nothing. To avoid any trade-offs in longevity, you want to eat ModTOR foods only after resistance training to support muscle homeostasis. At other times it’s better to stick to nTOR and autophagy-like compounds. This is relevant mostly when you’re eating more than twice a day. In the case of 2 meals a day, you’d want to make the first meal very low in anabolism and smaller in calories. The second one should be post-workout wherein you’re more sensitive to mTOR and insulin. If you’re not working out, then you’d be better off by limiting your protein intake and focusing on autophagy. You also don’t want to be eating a lot of meat, eggs, and fish every day. Most of your food should still be plant-based because of their nTOR qualities and polyphenols. Eat meat only after heavier resistance training workouts and not in excess. This way you’ll stimulate mTOR and anabolism only when it’s useful and without consequences on longevity.
  • Cycle Between Anabolism and Catabolism – Don’t stay in either state for too long. If you’re anabolic too long, you may accelerate aging. If you’re catabolic too long, you may lose your muscle. Both aren’t optimal for longevity nor performance. That’s why you’d want to cycle between periods of being at a small surplus with staying around your maintenance and even dropping into a deficit. The human body evolved under constant energy stress and it’s what we thrive under. Never be stagnant or dysfunctional.
  • Expose Yourself to Hormetic Stressors – Nutrition and exercise aren’t the only components of longevity. You also want to trigger hormetic adaptation outside of the gym. To live a longer and healthier life you have to become more resilient against stress and adaptable to the ever-changing conditions of the natural environment. Of course, modern life allows us to maintain homeostasis in everything we do whether that be our core temperature, daily routines, food consumption, or physical challenges but they’re elusive. To not be swept away by some unexpected circumstances, you want to follow a lifestyle that involves voluntary hormesis. Take cold showers, swim in icy lakes, turn off the central heating, burn some fat at the sauna, practice stress management, fast for 5 days a few times per year, and do something tough.

Neurohacker Notes

Based on blue zone observations where large amounts of foot travel, largely plant-based diets, plentiful sleep, and tight knit communities are usually the norm. All human beings have a finite amount of energy to exert towards their wellbeing. Exerting your energy in equal balance within the four quadrants’ Foundational regions will slowly expand the net capacity of your overall energy and bandwidth. That will then allow those focuses in the Advanced regions to acquire even greater optimization in your overall strategy. 

Mind Care

Upgrade mental wellness via practices like meditation, gratitude practices, writing, playing an instrument, neurolinguistic programming etc. 

  • Gratitude Practices
  • Internal Reflection
  • Creative Expression
  • CBT
  • Neurolinguistic Programming
  • Visualization  
Body Care

Priming physical conditions for optimal mental experience via proper sleep, reasonable and consistent nutrition, exercise and movement practices. Also, cutting-edge advanced methods such as nootropics, transcranial stimulation devices, and biofeedback. 

  • Sleep
  • Nutrition
  • Movement
  • Transcranial Stimulation
  • Biofeedback
  • Nootropics

From the microbiome cloud we share, which affects everything from our genetics to our immune system, to the effect of social interaction literally changing our neural networks in order to find resonance with the people around us, we share literal inexorable links to the people in our lives.

  • Company you keep
  • Company you give
  • Time without company
  • Communication training
  • Studying human behavior sciences
  • Attachment theory education

This quadrant accounts for all of the aspects in our daily experience beyond care of body, mind, and direct sentient relationships. These examples include: our air quality, our sleeping conditions, the lighting in our homes, our attention to the aesthetics of our home’s interior design, and how commonly or uncommonly we engross ourselves in appealing landscapes and wilderness.
Technologies in this category include high quality natural bedding, water and air filters, full spectrum lighting, and both EMF and RF mitigation to name a few.

  • Lighting
  • Air quality
  • Sleeping conditions
  • High quality bedding
  • EMF shield
  • Restorative travel
12 Foundational Neurohacks


Greater Good Science Center: Expanding Gratitude Project

Internal Reflection

University of Southern California neuroscience professor Dr. Mary Helen Immordino-Yang led a comprehensive survey of existing research on the brain “at rest” or in “default mode”, meaning brain activity when an individual is not actively engaging external tasks or duties. The findings published by the Association for Psychological Science, indicate brain activity during these states are correlated with socioemotional functioning, such as self-awareness and moral judgment, as well as aspects of learning and memory.


Setting clear goals is crucial to orchestrating an effective neurohacking plan. In fact, it turns out that merely setting goals, is a neurohack in and of itself, even prior to accomplishing them. Research
Gate published a fascinating deep-dive into the power of goal-setting led by Dr. Elliott Berman of the University of Oregon, in which the mere instituting
of goals in one’s life correlated with significant increases in motivation, planning aptitude, effective socialization (motivated by shared goals),
and self-control.


Glymphatic system: Research has shown that cerebrospinal fluid passes through channels in the brain during sleep which act to flush debris out of the brain such as beta-amyloid, a protein whose buildup is associated with Alzheimer’s Disease, as well as many other toxins which contribute to neurodegenerative disease. Dr. Harvey B. Simon drew an additional corollary between adequate sleep and our ability to learn and remember in Harvard Health Publications.


Neurotransmitters like dopamine and serotonin, which control mood and thought, are made from amino acids found in proteins. The hormones that regulate total body function, are made from healthy fats and cholesterol, as is the structure of our brain itself. All the chemical transformations that take place in our body and brain, are mediated by vitamins and minerals found in a healthy diet. Alternately, many processed foods contain chemicals that deplete key nutrients and can contribute to neuroinflammation and energy imbalances.


The more dynamically we move, the more alive we are, and the more adaptive and capable our body and brain are. Exercise is inversely correlated with every chronic disease known including Alzheimer’s, dementia, depression, and anxiety. It’s positively correlated with longevity, increased productivity, increased cognitive capacity, and better mood. From regulating hormones and neurotransmitters, to increasing neurogenesis, to positively modulating genetic expression, there is no medicine or groups of medicines that comes close to touching the physiologic and cognitive benefits of movement and exercise.

Company you keep

Always try to create psychological environments that appreciate and respect honesty from others, so the company you keep associates you with a place for their truth to thrive. There is notable research to suggest that employee happiness depends more on conditions which promote trust and honesty, than income. The importance of trust for your mental wellbeing amplifies further still with friends, family, and romantic partnerships. These relationships form the bedrock of your social identity and security. Factor these aspects of employment heavily when deciding on an employer, or on the people forming the largest exertions of your time and energy.

Company you give

When thinking of the company you give, it is important to realize that your behavior towards friends and loved ones which prioritizes help and generosity not only cultivates greater goodwill from others, but it also is an act of generosity towards your own cognitive health. Multiple studies have indicated that altruistic behavior (such as volunteering) has a strong correlation in the sense of meaning derived from life. This is to say that merely having a social life doesn’t have the same qualitative sense of fulfillment as taking on aspects of giving in relationships around you. Giving is not just about benefitting the life of those you help. It is fundamentally linked to benefitting your own sense of wellbeing.

Time without company

While some constructive criticism can help us grow, the majority of our self-negativity does the opposite, both psychologically and physically. Self-criticism can cause the brain’s amygdala, which assists in fight-or flight response, to trigger an increase in blood pressure and a release of cortisol. To be a true creator and innovator requires trusting your own imagination and sensibilities enough to follow them. It also requires doing things that others do not yet know how to do. The more difficult the accomplishment, the more likely many failures will come before eventual success. This means interpreting failure as learning, rather than defeat. Your love of what you want to create has be a stronger force in you than any limiting ideas you might have about yourself.


Until the very recent past of our evolutionary history, we spent almost all of our time outdoors. We all know sunlight exposure effects tanning and vitamin D, but that is just the tip of the iceberg of the physiologic dynamics that result from our relationship to light. The cycles of light and dark control our circadian rhythms and the quality of our energy and sleep. The infrared spectrum of sunlight directly stimulates the mitochondria which produces the energy on which our body runs. Indoor lighting is generally shifted towards the blue end of the spectrum and deficient in red and infrared, which causes deficits of mitochondrial frequencies and negative effects on sleep patterns. Seasonal affect disorder is the result of not getting enough light, causing depression severe enough to induce relocation for many. The three simplest steps one can take to improve their lightning are: avoid blue and bright light at night, get more sunlight, and learn about healthier interior lighting options.

Air & water quality

Prolonged exposure to low air quality can trigger diseases of the lungs and also trigger neurological disease. The Hindawi Journal of Toxicology released a comprehensive study on the subject, finding that various forms of particulate and air toxins can trigger the neuroinflammation, oxidative stress injury, and mitochondrial dysfunction that are common condition sets for the development of many neurodegenerative diseases. You can upgrade the interior air quality of your home with steps as simple as opening windows, running air filters, and diligently responding to mold or other obvious air quality concerns.

Sleeping conditions

Blocking light in our sleep environment, minimizing disturbing sounds, having a white noise generator, and high-quality bed and bedding not only affects the quality of one-third of your life, but more importantly, that period of time plays an enormous factor in the health and quality of the remaining two-thirds.

Neurohacking tools & technologies

Some of these tools and technologies affect mental wellbeing such as light therapies and bioelectrical interventions, while other tools and technologies physiologically assess you to provide better knowledge of which affective neurohacks would be of most benefit. Examples of assessment tools and techniques include quantified self-devices such as a sleep tracker, to a medical test such as a Walsh metabolic profile. In the graphic link below, they have included an infographic that provides 16 general categories of neurohacking tools & technologies, along with many examples within each category.

Neurohacker guide: Credit to Ken Wilber and Jurgen Habermas for the foundation of the principles and framework. 

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