“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.
The Pillars
‣
- sleep & rest — are you spending 9hrs/night in bed?
- nutrition & diet — are you eating mindfully, aligned with good health?
- movement & fitness — are you moving for 1hr/day?
- emotion & resiliency — are you calm?
- technology & attention — are you free?
- work & purpose — are you focused?
- other important aspects to consider (out of scope for the protocol)
- community & family
- intimacy & sexuality
- vitality & joy
- spirituality & meaning
‣
head to bed soon after sunset: in bed by 8:30pm
wake around sunrise: out of bed by 5:30am
‣
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
‣
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
‣
meditation / breathwork / NSDR — 10min/day
cold plunge — 1min/day
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
‣
daily: 1x daily focus block (90min) in the morning on the most important thing
weekly: weekly review & planning
quarterly: clear priority & direction