topic · 5 experts

light.

morning sunlight, light boxes and dimming the lights at night.

morning light, delayed caffeine, a fixed wake time.

blueprint: 8:30 pm bedtime, last meal at noon, measured everything.

up around 5 with no alarm, workout then cold, a siesta after lunch, lights out by 10.

up at 4:50 without an alarm, a sunrise walk, training and sauna, dinner at 3:30, bed by 8.

salted water, sunlight, breathwork, then end on cold.

every light move.