Polaris

A guide to clarity, purpose, and freedom

 A Note From The Author:
I spent over 5 years creating this document. It is the epitome of who I am and
what I stand for. Over the years I have given it to family, friends, and clients.
Now I want to give it to you. You are free to use the book however you’d like. My
hope is that you make it your own or use it as inspiration for a new one.

“A ship that does not know to which port one is sailing to, no wind is favorable”

In this book you will go through these chapters:

The Psyche —--> The Physical —--> The Practice

This document serves as a gateway to your subconscious, and might feel like
homework at first.

However, the transformative effect unfolds as you step into the world armed with
a fortified sense of conviction. What you write here is a reflection of your inner
world. This world you reveal will impart clarity, awareness, motivation, and
conviction.

This document aims to become your reservoir of confidence. On a subconscious level,

it creates a clear understanding of your life's aims, the values you uphold, and the
daily endeavors necessary for achieving the goals you've set.

It cannot be ignored by your subconscious.

If you fill out this document with earnestness and belief it will become the catalyst
that shapes your destiny.
 Table Of Contents
A Note From The Author:.............................................................................................................2
Instructions:............................................................................................................................................ 4
Prompts....................................................................................................................................................7
Personality Quiz:.....................................................................................................................................8
Chapter 1: The Psyche.............................................................................................. 9
The Chronicle of Self..............................................................................................................................11
Your Eulogy...........................................................................................................................................12
Your Purpose Statement:....................................................................................................................... 13
Goals of The Heroic Mission..................................................................................................................14
The Grand Vision...................................................................................................................................16
Roundtable of Invisible Mentors...........................................................................................................17
Your Personal Ethos:.............................................................................................................................18
Principles............................................................................................................................................... 19
The 6 R’s................................................................................................................................................ 20
Chapter 2: The Physical..........................................................................................21
LIGHT.................................................................................................................................................. 23
WATER................................................................................................................................................ 28
AIR........................................................................................................................................................32
EARTH................................................................................................................................................. 37
MOVEMENT.......................................................................................................................................41
NUTRITION........................................................................................................................................45
SLEEP:................................................................................................................................................. 48
SUPPLEMENTS:................................................................................................................................53
Chapter 3: The Practice.......................................................................................... 59
Own 1 day:............................................................................................................................................ 61
“The 1 Big Thing (1:1:1 Method)”......................................................................................................... 64
The Dopamine Detox Mandates:...........................................................................................................65
“Own 1 Day” Schedule:......................................................................................................................... 68
The 1 Big Thing (1:1:1):.........................................................................................................................69
Dopamine Detox Mandates:................................................................................................................. 70
End of Week #3 Review:............................................................................................................... 78
End of Week #4 Review:............................................................................................................... 86
End of Month Review:..........................................................................................................................87
 Instructions:

Step 1: Contemplation
Days 1-7

We cannot become what we cannot imagine.

Print multiple copies of the “Prompts” page below - Do not fill out the “Prompts” page.

Simply print and place where you will read it every day.

Hang it up in your environment. Keep a copy on your person for at least 1 week.

The more you read the prompts, the better.

They are designed to prompt your mind to imagine your desired reality.

Let these prompts permeate into your subconscious and illuminate all corners of the mind.

For best results, visit the prompts upon waking, before sleep, and before any form of meditation.

Even when you are not consciously pondering the prompts, your subconscious will be.

This hacks your subconscious mind, making the unconscious conscious through osmosis.

Complete the Understand Myself personality quiz. Spend the $10.

Throughout week 1, revisit your results and contemplate how your life is a reflection of your
strengths and weaknesses.

Read Chapter 2: The Physical, during days 1-7 as well.

Absorb the information with the goal of queuing the mind for week 2.
Step 2. Illustration
Days 7-14.

Now that you have driven these prompts into your subconscious mind…

You will put brush to canvas as you illustrate The Grand Vision of your life.

You will illuminate the imagined reality your subconscious has been chewing on.

It’s imperative you schedule 1 day of minimal distractions to fill out Chapter 1: The Psyche.

Ideally, 3-6+ hours to get the first draft of your answers filled out.

This is a working document in perpetuity.

To be revisited and iterated upon for the rest of your life.

Continue filling it out ideally in the morning during week 2 and beyond.

5-30+ minutes of contemplation and writing.

Something like this has worked well for others:

Day 6 or 7 (Sundays are best): 3-6+ hours to get first-draft responses written
Day 7-12: 5-30+ minutes of writing, editing, and reworking in the morning
Day 13: 1+ hours to complete anything missing before Week 3/Chapter 3: The Practice.

The purpose of this activity is to anchor your consciousness in a new reality.

Speak your own truth. Contemplate deeply.

Step 3: Action
Days 14-30

Complete the templates provided in Chapter 3: The Practice

Print out and hang your completed templates where you will see them often.

Print the daily reviews and complete them at the end of each day (Days 14-30)

Keep Chapters 1 & 2 in the forefront of your mind as much as possible through revisitation.

I find that Chapter 1 is best typed out as you want to constantly iterate.

Step 4: Evaluation
At the end of week 3, complete the weekly review:

● Did you stay consistent?

● What worked? What didn’t?
● What could you do to make things work better?

Do not be hard on yourself. Do not be discouraged.

You were not meant to perfect the practice in 1 week.

Iterate your week 3 practices to improve week 4.

You have now completed the cycle. At the end of week 4, you will evaluate and iterate once
again. You will continue fine-tuning your practices toward your goals given the strategy you
have learned.
 Prompts
Do you believe in God?

Do you want children?

Are you afraid of death?

Do you believe in free will?

What is your purpose in life?

How strong do you think you are?

Who is it that you want to become?

What do you want your legacy to be?

What do you believe your strengths are?

What is your personal philosophy of life?

How would you describe your ideal self?

What do you believe your weaknesses are?

How do you handle uncertainty in your life?

What effect do you wish to have on other people?

If someone were to describe you, what would they say?

What values do you think are most important to live by?

Are you currently moving towards your vision of success?

What would you want others to say about you at your funeral?
 Personality Quiz:

https://www.understandmyself.com/

Take considerate time to understand the results of your personality test. It will reveal your
strengths, and of equal importance, your weaknesses. This should get your gears turning.

“How can I capitalize on my inherent gifts as an introvert?”

“What steps do I need to consider taking to mitigate my low level of conscientiousness?”

Try to remain unemotional about your results. It will only cloud your judgement.

Also….its just an online personality test.

You know you better than anyone ever could, and as such, believe in your truth above all else.

This is the reveal of a map, in later chapters we build the boat and align the compass.

Screenshot and paste your results here:

Chapter 1: The Psyche
A preface:

In this chapter, we are architecting your Grand Vision.

Who is it that you want to be? You cannot become what you cannot imagine.

These activities are intended to illuminate your true north star.

A true north heading of your compass.

To catalyze a new gravitational pull in a very specific direction, that will guide you for the
remainder of your life.

You will see in Chapter 3 that this is done to then break the vision down into actionable pieces
that can be sustainably achieved.

The power of compounding is a power humans cannot comprehend. But before we are able to
compound our actions, we must first have a foundation upon which to compound FROM.

Let's go:
 The Chronicle of Self
Write out who you are in 3rd person. As though you are an actor in a movie.

What is your unique story? Your personal saga thus far? The unfolding narrative of you?

Surface level to get the juices flowing (Family, friends, age, hometown, etc.)

Then go deep into your character

What are your passions, desires, dreams, fears?

“He is”
“He has…”
“He loves/hates”
“He values:

Fair
Reliable
Ferocious
Influential
Innovative
Calculating
Charismatic

Etc:
 Your Eulogy
~ Memento Mori ~

Remember You Must Die

This one should challenge you.

Imagine your son, father, or mother at your funeral.

What would you want them to say about you in your eulogy?

What will you be known for at the end of your life? Your legacy? Your impact?

No limits, no rules. Go deep and perceive what you write with your heart, and intuition.
 Your Purpose Statement:
Given the truth you have spoken above, consider what real-world paths now lay before you.

Do you want to change the world?

Attain Enlightenment?
Be a beacon of hope?
Help the helpless?
Rewrite history?
Preserve nature?

Distil the information above. Consider this deeply. Crystallize an explicit statement.

“To be [action] for [audience] to [desired result]’’

Example: “To be heroic to my loved ones, the environment, and humanity through positive
inspiration and action to elevate collective consciousness”

You will likely iterate this many times as you evolve (ascend) in life.
 Goals of The Heroic Mission
You have revealed a purpose.

This is a big deal. Your ancestors and I are applauding.

NOW. The question remains of HOW.

How shall you fulfill your purpose, during this short spin on Earth?

Consider the means:

Is it Political?
Is it humanitarian work?
Is it by gaining influence?
Is it building a huge company?
Is it shadow work on yourself?
Is it chasing excellence in athletics?
Bringing together your family, community, country?

For my clients, I ask that you ponder a goal that can be achieved in 90 days first, followed by
overarching goals of your lifetime. 90 days is a time period in which the human mind can remain
motivated and focused on a daily basis. Consider this deeply.

How to measure your goals:

Associate 3 numbers to each of your goals. 0 being not at all. 10 being extremely:

1. How Important is this goal? 0-10

2. How Exciting is this goal? 0-10
3. How Daunting is this goal? 0-10

The goals of the Hero:

Examples:
● I will achieve xyz milestones in athletics 10/10/10 (90 day goal)
● I will receive all A’s for this semester of school 10/6/6 (90 day goal)
● I will possess X dollar amount by the time I’m 35. 10/10/10 (Larger goal)
Take your top 3 goals. Every morning on a sticky note handwrite these goals and stick them
where you can see them every day.
 The Grand Vision
The foundation has been laid. Now for the application of imagination.

Vision Board:
Example: https://www.pinterest.com/Basedethos/vision-board/

Assemble imagery that inspires you. Motivates you. An ideal.

 Roundtable of Invisible Mentors
Assemble your heroes in your mind.

Must Read: Twitter thread on the subject

Spare no detail on the great men who attend these meetings.
Spare no detail, where is the meeting? Smell, lighting, taste, etc.
Address each member at the start of the meeting and the wisdom you hope to gain from them.

Do research on the members.

The more you know about them, the larger the portal to their wisdom.
The more you know, the greater the “third brain” effect becomes.
The more vivid they become, the more surreal the practice becomes.
(Fictional members are absolutely valid)

Assemble left-brain thinking members on the left side of your roundtable and vice versa.
Imagine your “Wise old man” self, or “highest” self sitting directly across from you.
Allow your future self to weigh in on conversation and have the loudest voice at times.
I balance the counselors personalities with who they sit across from.
(A mellow counselor sits across from a volatile counselor)
(Alexander the Great sits across from An enlightened Yogi)
(A businessman sits across from a philosopher)

This is a meditation.
Ask these mentors the serious questions. You run this meeting.
Allow banter, discussion, tangents, etc.

The mind has incredible power when tapped into source, and the knowledge of these men will
ink into your consciousness through osmosis of information from the quantum field.

AOF more information

In The Polaris Coaching Program it is required to do this practice every single day during the last
2 weeks.

Write out your who sits at your table:

 Your Personal Ethos:
Your Ethos is complex knowledge from your past that is simplified and acts like a code.
Repeat to yourself when you are struggling, having doubts, or being negative. It needs to be a
phrase that centers you and acts as a framework for getting back to a place of confidence.
Consider your truth. This must be a mantra you drill into your mind.
So much of self development is REMEMBERING.
If you can remember to say your ethos/mantra.
You remember your truth.
It is a cheat code.

Examples:
“Never Give Up. Never Surrender” -Spartan Ethos
“I am all health, all wealth, and all love” - “I fearless conduit of love and power”
“I am proud of myself and I work hard” - “I am kind loving awareness”
 Principles
Examples:
● Reality-expectations=Happiness
● Consistency+Time=Results
● Your Mind tells your body who is in control
● You are the guardian of the gates of your subconscious
● Comparison is the thief of Joy
● Be humble, be true to yourself and speak your truth
● Continue to build relationships with your siblings and parents
● Cut out negative people ruthlessly
● Strive to consistently ask: “Would the most successful version of me be doing this right
now?”
● Create a lifestyle where you are excited to get up every day
● Train daily to become a physical specimen of health
● Work on my mind daily and learn always
● Architect and change your environment with the utmost scrutiny
● Intertwine my grand purpose with each small action I take
● Always strive to be more understanding, empathetic, and a better communicator
● Look for opportunities to grow myself personally, physically, and spiritually
 The 6 R’s
Perfection is bullshit.
A ruse by our internal self-critic.
Don’t let the self-critic win.

The 6 R's of meditation is a framework designed to help you RETURN to a place of stillness,
spaciousness, and awareness DURING and AFTER meditation.

The key is REMEMBERING to use the 6 R’s.

This technique should be used during formal meditation sessions and in real-world scenarios.

Here’s the breakdown of the 6 R’s: Recognize:

1. Recognize
Acknowledge the thoughts, emotions, or sensations as they arise without judgment. In daily life,
recognizing means becoming aware of getting caught up in the machinations of the mind - of
stressors, triggers, or negative emotions when they occur.
2. Release:
Let go of the thought or emotion, not following or engaging with it. Practice letting go of
negative thoughts or emotions rather than dwelling on them.
3. Relax:
Meditation: Allow yourself to relax into the moment, finding a state of calm. Practice relaxation
techniques to manage stress, such as deep breathing or progressive muscle relaxation.
4. Re-Smile:
Bring a gentle smile to your face, which can evoke feelings of joy and ease. Use the act of
smiling to bring about a more positive outlook, even in challenging situations.
5. Return:
Gently return your focus to your breath or your chosen meditation object. When distracted or
stressed, return your focus to the task at hand or your breath as a way to center yourself.
6. Repeat:
Repeat this process whenever you notice you've become distracted. Consistently practice these
steps to build mindfulness and stress resilience over time.

By applying the 6 R's in both meditation and real-world situations, you can develop greater
degree of mindfulness, emotional regulation, and a postitively resilient outlook on life.

SIMPLY: Write the 6 R’s on Sticky notes and place them in your immediate environments
Chapter 2: The Physical
A preface (Disclaimer):

This chapter is in essence, a generic operating manual for a human vessel in 2023.

The information below is a distillation of practices and products that I use myself. But, I want
you to know that there is no agenda behind the guidelines I have set forth.

I am not pushing you a product. I am not pushing a certain ideology.

I have been an elite athlete my entire life, and as such I my focus has been centric to the
performance and health of my body.

Different genes, ancestral history, lifestyle, habitat, and demands make it impossible for
ANYONE to sell you a silver bullet for health and performance. If a company is making blanket
statements, it is near certain to be a marketing ploy.

SO. This is a generic operating manual, that could not possibly cover the 14 years of health and
performance wisdom I have accrued, but this information is a great launchpad and foundation to
achieve your health goals.

Disclaimer: I am not a doctor. The recommendations in the following chapters are not medical
advice. Always consult with a healthcare provider before making any changes to your diet,
exercise routine, or lifestyle, especially if you have pre-existing medical conditions or are under
medical care. Your health is your responsibility, and it's crucial to seek professional advice to
ensure your safety and well-being.

Let's go:
LIGHT
 What is Your Light Diet?

It is not a stretch to say that humans are essentially complicated plants with our own
version of photosynthesis. However, as a human in 2024, you are likely overloaded with
artificial light and lacking in sunlight. Sunlight, as a crucial element of our natural
environment, orchestrates a variety of health-promoting mechanisms within the human
body. The spectrum of sunlight, encompassing visible light, ultraviolet (UV), and infrared
(IR) rays, interacts with our physiology in a dance refined through millions of years of
evolution. Despite the human eye's ability to perceive only a small portion of this
spectrum, our bodies can interact with and utilize a wider range.

What the experts and literature have to say:

Vitamin D Synthesis: Sunlight, particularly its UV component, sparks the synthesis of

vitamin D in the skin, which is pivotal for bone health, immune function, and cell growth
regulation. It also facilitates the absorption and utilization of essential minerals like
calcium​1​​2​.

Circadian Rhythm Regulation: Dr. Andrew Huberman accentuates the role of sunlight
in anchoring our circadian rhythms. Morning sunlight exposure is especially potent in
this regard, aiding in sleep regulation, mood enhancement, and hormonal balance. The
interaction between sunlight and the eyes triggers a neural circuit that modulates the
timing of cortisol and melatonin release, thereby affecting sleep​3​​4​.

Circadian Rhythm Disruption: Blue light, especially during the night, can interfere
with the body's biological clock or circadian rhythm, disrupting sleep patterns. Dr.
Andrew Huberman highlights the importance of avoiding bright lights, particularly blue
light from electronic devices at night, to maintain a healthy sleep cycle​1​​2​.

Mood Enhancement: Exposure to sunlight boosts the release of serotonin, a

neurotransmitter associated with happiness, calmness, and focus, thus acting as a natural
mood enhancer ​5​.

Mental Health Implications: Exposure to blue light, particularly at night, has been
associated with depressive symptoms in animal studies. However, it may have the
opposite effect during the day, possibly boosting attention span, mood, and reaction times​
3​​4​.
Eye and Skin Health: Direct UVB exposure to the eyes and skin can enhance immune
function, promote faster wound healing, and regulate sleep. It also facilitates the growth
of stem cells in hair and nails ​6​.

Eye Damage: Constant exposure to blue light, especially from screens, can potentially
damage retinal cells and affect visual health over time.

Mitochondrial Function: Dr. Jack Kruse delves into the intricate relationship between
sunlight and mitochondrial function. He emphasizes the role of sunlight in optimizing
mitochondrial energy production, which is crucial for overall cellular health. Moreover,
the infrared component of sunlight is particularly highlighted for its beneficial effects on
mitochondria ​7​.

Cardiovascular Health: Sunlight exposure is associated with enhanced cardiovascular

health, possibly by lowering blood pressure and reducing the risk of heart disease and
stroke ​8​.

Hormonal Balance and Neurotransmitter Production: According to Dr. Huberman,

the use of ultraviolet and infrared phototherapies can relieve pain, improve skin health,
and regulate the levels of testosterone and estrogen. Moreover, bright overhead lights
during the day can facilitate the release of dopamine, norepinephrine, and epinephrine,
molecules associated with motivation, attention, and drive, thereby maximizing alertness
and focus​9​​10​.

Chronic Disease Prevention: Dr. Kruse posits that the distortion of the light
environment is a key driver of modern chronic diseases. He links various health issues,
including obesity, cardiovascular disease, mental illness, and autoimmune diseases, to
vitamin D deficiency, underscoring the holistic role of sunlight in disease prevention​
11​​12​.

Light as Medicine: Dr. Kruse also mentions that light, particularly sunlight, functions as
medicine, with research showing that lack of sunlight can be more detrimental to health
than smoking. He also delves into the problems associated with blue light exposure,
which can negatively impact retinal and brain health, and disrupt dopamine production
​13​.
The multifaceted benefits of sunlight, as elucidated by Drs. Huberman and Kruse among
others, underscore the essence of this natural resource in fostering a spectrum of
physiological processes vital for our health and wellbeing. Through their work, the
profound symbiosis between sunlight and the human body is brought to the fore,
illuminating pathways towards enhanced health, vitality, and disease prevention.

Neurological and Cognitive Effects: Dr. Kruse posits that attending to light
environment, which includes managing blue light exposure, is crucial for brain and
mental health. He mentions that red and infrared light can combat the effects of blue
light, supporting brain and mental health​5​.

Melatonin Production: Blue light inhibits melatonin production, a hormone essential for
sleep. This disruption can lead to sleep disturbances which, over time, can affect overall
health​6​7​.

Natural vs. Artificial Blue Light: Dr. Kruse explains that while blue light is present in
sunlight, it is balanced by other colors like red light, which acts as an antidote. This
balance is lost in the artificial blue light emitted by screens, which dominates our light
environment, especially indoors​8​9​.

Proper Light Diet Guidelines:

● Dedicate the first 30 minutes post-wake to bask in natural sunlight. This practice
aligns the circadian rhythm, bolsters mood, and prepares the body for the day.
● Avoid blue light as much as possible. Exposure to blue light while outside is best.
● Avoid sunburn: While sunlight has benefits, sunburn does not.
● Take short breaks during the day to step outside and soak up the sun. Even a brief
sun-soaked respite will rejuvenate the mind and body.
● Aim for at least 20-30 minutes of direct sun exposure daily, while being mindful of
the skin's tolerance to prevent sunburn.
● Don't wear sunglasses in the early morning, or much at all
● Use only zinc-based sunscreen (Be wary of the term “mineral-based,” which
means zinc oxide or titanium dioxide has been mixed with chemical sunscreen.)
● Stay hydrated: If you're spending a lot of time in the sun, stay hydrated.

Products to Enhance Sunlight Benefits:

● EMR-TeK Red Light
● Blue Light Blocking Glasses
● Topical Vitamin D
● Methylene Blue
● PE Astaxanthin
● Raw Elements Sunscreen
WATER
 A Molecule Misunderstood

H2O, simple yet complex. Modern science is currently learning fascinating aspects of this
molecule and how it interacts with our physical system and the world. While the magic of
this molecule is being studied, we need to set some boundaires for our own consumption.
Seems like a no-brainer, but in 2023 we are bombarded by contaminated water. Shower,
tap, and even pool water have serious downsides on our health. Rediscovering the
significance of water is akin to unearthing a fountain of vitality. Just as light orchestrates
a myriad of processes within us, water—the elixir of life—plays a crucial role in
maintaining our health and well-being. Its presence is felt in every cell, tissue, and organ,
underscoring the profound symbiosis between water and the human body. As we navigate
the currents of modern life, understanding the essence of water becomes imperative. This
chapter will illustrate ways to filter, leverage, and optimize the water in your life.

What the experts and literature have to say:

General Benefits of Water: Water is crucial for preventing dehydration, which can cause
mood changes, unclear thinking, overheating, constipation, and kidney stones. It also
assists in managing body weight due to its zero-calorie nature​1​.

Body Temperature: It regulates body temperature, moistens tissues, protects body

organs and tissues, carries nutrients and oxygen to cells, lubricates joints, flushes out
waste products, and dissolves minerals and nutrients​2​.

Blood Oxygen: Water also helps in blood and oxygen flow to organs, making individuals
feel more alert and energized ​3​.

Harmony of Fluids and Electrons: It's essential for energizing muscles as cells require a
balance of fluids and electrolytes, with inadequate fluids leading to muscle fatigue​4​.
Water is key to maintaining healthy cellular function, including the buildup and
breakdown of cellular components, chemical reactions, and protein structure and
function. It can also function as an antioxidant, protecting cells from damage by free
radicals ​5​.

Cellular Respiration: Dr. Kruse discusses quantum coherent water and its exclusion
zone formation, and the role of water in cellular respiration & mitochondrial function​6​​7​.
​
Food For Neurons: Water is essential for all biochemical reactions in the nervous system
and is a vital substrate in the conversion of food to energy in neurons ​8​.

Structured Water: Structured water refers to water with a supposedly altered structure
to form a hexagonal cluster. Some studies have shown positive responses in animals
when structured water is used as a nutrient source, including increased growth and
productivity in agricultural settings​9​​10​.

Water Holds Memory: The notion of water memory refers to water's purported ability to
retain a memory of substances previously dissolved in it even after numerous dilutions​
11​.

A claim has been made about a groundbreaking discovery regarding water's ability to
retain memory, as reported by the Resonance Science Foundation Biophysicist William
Brown ​12​. A special issue of the journal Homeopathy, published by Elsevier, discussed
new data and reviews concerning the 'Memory of Water,' exploring the idea that water
could display memory effects ​13​. Structured water has been claimed to receive, store, and
transmit information (water memory) that is critical for life ​14​.
Neurological Function and Cognition: Dr. Zach Bush accentuates the symbiotic
relationship between water and the nervous system, elaborating on how water is a vital
substrate in the conversion of food to energy in neurons. This nexus between water and
neuronal function paves the way for optimal cognitive performance and neurological
health 15.

Proper Water Guidelines:

● Ensure the water consumed is of the highest quality, free from contaminants and
pollutants.
● Avoid tap water when possible due to the potential presence of heavy metals and
harmful chemicals.
● Consider that skin absorbs substances from water in showers, tubs, and pools. In
2023, we are forced to avoid exposing our skin to anything we wouldn't eat.
● Hydration needs vary depending on factors like altitude, exercise level, age, sex,
weight, and metabolism.
● As a guideline, drink 8 oz of fluid for every hour during the first 10 hours of the
day.
● During exercise, aim to drink an amount of fluid (in oz) equal to your body weight
in pounds divided by 30, every 15 minutes.

Products to Enhance Your Hydration:

● Vortex Magnetic Energizer

● Mountain Valley Spring Water (5g)
● RO Pristine Hydro Filter ($$$)
● Less expensive RO Filter
● Dual Head Shower Filter
● Jolie Shower Filter:
● Blue Glass Bottle
● LMNT Electrolytes
AIR
 Controlling the Controllable:

Breathwork, or the practice of consciously controlling and influencing your breathing

patterns, plays a crucial role in our physical and mental health. It directly impacts our
stress levels, cardiovascular health, and cognitive function.

Incorporating breathwork into your daily routine can lead to significant improvements in
your ability to manage stress, increase focus, and boost overall well-being. Regular
practice can also enhance lung capacity, support immune function, and promote a sense
of inner peace.

To introduce breathwork into your life, start with simple practices like deep,
diaphragmatic breathing or box breathing (inhale, hold, exhale, hold - each for an equal
count). Progress to more advanced techniques like the Wim Hof Method or Pranayama as
you become more comfortable. Dedicate a quiet, comfortable space for your practice and
aim for consistency, as the benefits of breathwork compound over time.

What the experts and literature have to say:

Stress Reduction: Breathwork has been shown to significantly reduce levels of

self-reported stress. A meta-analysis of randomized controlled trials indicated that
breathwork interventions were associated with lower levels of stress compared to
non-breathwork controls ​1​2​.

Psychophysiological Benefits: Breathwork can induce psychophysiological changes by

regulating internal bodily states (enteroception) and modulating slow breathing through
the role of mechanoceptors within the nasal vault ​3​.

Anxiety Alleviation: Various breathwork interventions have demonstrated significant

improvements in anxiety symptoms among individuals clinically diagnosed with anxiety
disorders ​4​.

Mood Enhancement and Mental Health: Structured respiration practices embedded in

breathwork have been reported to enhance mood and address mental health challenges,
especially during trying times such as the COVID-19 pandemic ​5​.
Physiological Stress Reduction: Breathwork, particularly diaphragmatic breathing, has
been found effective in reducing physiological stress, which if left unchecked, can lead to
a host of health issues including anxiety, depression, heart disease, cancer, immunologic
conditions, and even death ​6​.
Improving Sports Performance: Breathwork can enhance cardiovascular fitness,
improve focus, and reduce performance anxiety during training and competition, thus
boosting both physical and mental aspects of sports performance ​7​.

Physical Health Benefits: Diaphragmatic breathing, a form of breathwork, has been

noted for its beneficial effects on physical and mental health, serving as an effective
relaxation technique in complementary and alternative medicine ​8​.

Alkalizing Blood pH and Anti-inflammatory Effects: Breathwork may help in

alkalizing the blood pH and has an anti-inflammatory effect, which could be beneficial
for overall physical health​9​.

Diverse Breathing Strategies: Deep breathing exercises encompass various

non-resisted, paced breathing strategies such as yogic breathing, diaphragmatic breathing,
and abdominal breathing, each having its unique benefits and applications ​10​.

Neurophysiological Mechanisms: Slow-paced breathing practices, a cornerstone of

breathwork, are believed to modulate the autonomic nervous system, increasing heart-rate
variability and thereby fostering a more resilient stress-response system. High heart-rate
variability is linked to robust responses to changes in breathing and improved health,
emotional, and cognitive functioning. The practice of breathwork facilitates bidirectional
communication between the body and brain, influencing brain regions regulating
behavior, thought, and emotion, and may enhance the synchrony of brain waves, enabling
diverse brain regions to communicate more effectively ​2​.

Maximizing Your Breath:

● Breathe through your nose only, if experienced in Wim Hof/Doing HIIT exercise
breathe through you nose and mouth at the same time.
● Be consistent in taking conscious deep breathes through the nose everyday.
● Practice raising the co2 in your body gently, do this with extreme precaution.
Hypoxic training has profound impacts on your ability to handle stress.
● The most optimal breath for a human is 5.5 seconds in, 5.5 seconds out. Practice
this daily.
 ● Inhale up the spine, down the front.
● Breathe into your belly, then chest, then head
● Again, consistency is king.
● Breathing is a journey, treat it as such and have fun with it.
● Inhales longer than exhales = Fight/Flight/Sympathetic nervous system
upregulation.
● Exhales longer than inhales = Rest/Digest/Parasympathetic nervous system
downregulation.

Maximizing Your Air Quality:

● Ensure the air in your living and working spaces is of the highest quality, free from
contaminants and pollutants.
● Avoid outdoor environments with high pollution levels when possible due to the
potential presence of harmful particulate matter and gases.
● Consider that your respiratory system absorbs substances from the air we breathe.
In 2023, we are urged to avoid exposing our lungs to anything we wouldn't want in
our bodies.
● Air quality needs vary depending on factors like altitude, indoor vs outdoor
environment, city vs rural area, season, and local weather patterns.
● As a guideline, aim to ventilate your indoor spaces at least once every few hours,
especially in tightly sealed buildings.
● During physical activity, aim to exercise in areas with good air quality to ensure
the air you're breathing is clean and healthy.
● Never force, always go with your intuition and feeling.

Products to Enhance Your Air Quality:

● Molekule Air Filter ($$$)

● Levoit Air Filter
● Spider Plant
● Snake Plant

Breathwork Practices for Better Health:

● Wim Hof Method (Spotify)

● Wim Hof Method
● SOMA Breathwork
● Buteyko Breathing
● Mayer Wave Breathing
● Physiological Sigh
● Box Breathing
● Holotropic Breathing
● Wim Hof Method (App)
EARTH
 Reconnecting with Your Truth

Grounding, also referred to as earthing, is the practice of coming into direct contact with
the Earth's natural electric charge. By reconnecting with the Earth's energy, individuals
can purportedly tap into a source of healing and well-being. The concept of grounding
hinges on the belief that the Earth's surface contains a limitless supply of electrons, which
can be transferred into the body upon physical contact, thereby promoting various health
benefits. While grounded, one's body is believed to synchronize with the Earth's natural
electric frequency, enabling a transfer of energy that can purportedly neutralize free
radicals, reduce inflammation, and promote overall health.

What the experts and literature have to say:

Inflammation Reduction: Grounding is often touted as a natural anti-inflammatory

remedy. By neutralizing free radicals in the body, grounding can reportedly reduce
inflammation, which is a common pathway for many chronic diseases ​1​2​.

Improved Sleep and Reduced Pain: Some studies suggest that grounding can enhance
sleep quality and alleviate pain. The practice is thought to induce a calming effect, which
might be beneficial for individuals suffering from chronic pain and sleep disorders​3​.
Physiological Enhancements: Grounding can lead to physiological improvements by
affecting various organ systems that utilize Direct Current (DC) energy and conductivity,
including the nervous, musculoskeletal, and cardiovascular systems​4​.

Immune Response and Wound Healing: Grounding may influence the immune
response and expedite wound healing. Research has shown measurable differences in
concentrations of white blood cells, cytokines, and other molecules involved in the
inflammatory response when the body is grounded ​5​.

Stress Reduction and Enhanced Vitality: Grounding has been associated with reduced
stress levels and improved vitality, potentially aiding in overall well-being​6​.
Antioxidant and Immune Boosting Properties: The free electrons obtained from the Earth
are believed to have antioxidant properties, which can boost the immune system and
combat oxidative stress ​7​.
Skeptical Perspectives: Despite the purported benefits, some experts remain skeptical
about the scientific backing of grounding, citing a lack of rigorous research to support the
claims​8​.

Research from Clint Ober's "Earthing"

Grounding influences human physiology and health by causing a powerful and positive
shift in the electrical state of the body and the electrodynamics of blood​. Grounding
allows a transfer of electrons from the ground into the body, which can neutralize free
radicals and reduce inflammation and pain​. The practice of grounding has been linked
with self-healing and self-regulating mechanisms, aiding the body's natural recovery
processes​. Consistent evidence from numerous individuals who have practiced grounding
has shown a reduction in their pain levels, indicating decreased inflammation​.
Products to Enhance Grounding:

● Grounding wrist strap

● Twitter thread on Grounding
● Grounding Sandals
MOVEMENT
 Motion is the lotion

Everyone has a different plan. My goal is only to give you the enduring philosophies
provided by leading experts and my own experience that are universally applicable in
99% of situations. Since the dawn of human history, physical activity has been a
cornerstone of our survival and evolution. Exercise is a form of hormetic stress that, in
the right doses, can lead to numerous health benefits. I know you don’t need a list of the
benefits, but here are a few anyways: Improved cardiovascular and respiratory health,
enhanced strength and flexibility, improved mental health, reduction in the risk of chronic
diseases, extension of lifespan, and cognitive function.

The relationship between exercise and health is complex and multifaceted. It can
vary greatly depending on factors such as the type, intensity, and frequency of the
exercise, as well as the individual's overall health and lifestyle.

What the experts and literature have to say:

Physiological Benefits: Exercise is widely recognized for its myriad of physiological

benefits. It plays a pivotal role in enhancing cardiovascular function, regulating metabolic
processes, and fostering cognitive function. The types and mechanisms of exercise,
ranging from aerobic to resistance training, offer a diverse avenue for individuals to
engage in physical activity tailored to their health goals and preferences ​1​.

Psychological and Genetic Influence: Physical exercise influences physiological,

psychological, and genetical changes, culminating in a plethora of benefits including the
prevention of metabolic and mood disorders. The ripple effects of exercise echo through
our genetic markers, showcasing the profound interconnection between movement and
our biological blueprint ​2​.

Daily Exercise: Regular exercise, ideally on a daily basis, stands as a pillar of health
maintenance. In the short term, it helps control appetite, boost mood, and improve sleep.
Over the long term, it significantly reduces the risk of numerous serious conditions such
as heart disease, stroke, diabetes, dementia, depression, and many cancers ​3​.

Emotional Well-being: Exercise is a powerful ally in combating feelings of depression

and stress, while simultaneously elevating mood and overall emotional well-being. It
empowers individuals with a sense of control and a positive outlook towards life,
embodying a natural remedy for emotional turbulence ​4​.

Global Health Perspective: The World Health Organization (WHO) underscores the
monumental benefits of physical activity. It contributes to the prevention and
management of non-communicable diseases such as cardiovascular diseases, cancer, and
diabetes. Moreover, it enhances cognitive functions including thinking, learning, and
judgment skills, thereby promoting a robust mental health framework ​5​.

Maximizing Your Exercise Potential:

● Your body is an engine. This engine must be run consistently to operate

effectively. Movement for at least 60 minutes everyday is crucial.
● Set a Schedule: Consistency is key in any exercise routine. Try to set a schedule
that suits your lifestyle and stick to it.
● Go easy on easy days, go hard on hard days. To perform effectively, your body
must optimize physionlogcal adapations. This is only accomplished by segmenting
different workouts. Shift between heavy workouts to stimulate lean body mass
growth and lighter sessions to ensure continued engagement with minimal fatigue.
● Duration of workouts. Vigorous training beyond an hour may not be beneficial
from a hormonal perspective. Listen to your body's cues and take rest intervals as
necessary.
● Timing your workouts: The optimal time for exercise is subjective and largely
depends on individual schedules and body rhythms. However, remember that a
strenuous workout might strain your sympathetic nervous system, potentially
influencing your overall disposition for the rest of the day. The morning hours are
a good time to exercise as it can help kickstart your metabolism, improve your
mood, and set a positive tone for the rest of the day However, grip strength and
testosterone levels are higher in the afternoon. The best time to exercise is when
you can consistently do it.
● Variety: Incorporate different types of exercise in your routine - aerobic, strength
training, and flexibility exercises. This ensures a balanced approach to fitness and
prevents overuse injuries.
 ● Start Slow and Gradual: If you're new to exercise or getting back into it, start
slow and gradually increase the intensity and duration of your workouts. This
reduces the risk of injury and keeps you motivated.
● Listen to Your Body: Rest is an important part of any exercise regimen. Listen to
your body and take rest days when needed to allow your body to recover and
adapt. An old coach of mine said: “Champions are not the ones that train
hardest, they are instead the greatest at recovery”
● Integrate Breathwork: Use the breath consciously and constantly while
exercising. Recovering between sets, loading oxygen before an effort, or
downregulating after a session with the breath is vital.

Products to Enhance Your Exercise Routine:

● Pso-Rite
● Cupping Set
● Theragun Mini
● Knees over Toes
● USWE Outlander Pro
● All-Natural Exercise Mat
● Vibrating “Peanut” Roller
● AMP Human Sodium Bicarbonate Lotion
Nutrition
 How not to Die-t

If I could emphasize the importance of nutrition and diet by grabbing, shaking, and
yelling at you I would. This section should be called, “How Not To Die-t” - Food is the
most powerful fuel and medicine. Unfortunately, in 2023, we require an elite-level
understanding and protocol to know what to avoid and how to give our bodies the
nourishment they so desperately crave. No singular diet works for everyone.

The nutrients we consume, and when we consume them, have profound effects on our
bodies, influencing everything from our energy levels and mood to our body composition
and disease risk. Despite the myriad diets and nutrition trends out there, some
fundamental principles of healthy eating are backed by science and endorsed by experts
in the field.

What the experts and literature have to say:

Macronutrient Balance: A balanced intake of macronutrients—carbohydrates, proteins,

and fats—is fundamental to supporting the body's energetic and physiological needs. A
healthy diet is one where these macronutrients are consumed in appropriate proportions,
providing the necessary energy while avoiding excess intake. This balance also ensures
the body receives adequate micronutrients and hydration to meet its physiological needs​
1​.

Nutritional Longevity: Nutrition significantly influences health and longevity.

Understanding the biological importance of macro- and micro-nutrients, including
hormetins, and the health claims surrounding various types of food, are essential.
Reviewing the principles of healthy dietary patterns, such as meal timing, caloric
restriction, and intermittent fasting, sheds light on the profound impact of nutrition on
one's health and longevity​2​.

Dietary Guidelines: Adhering to dietary guidelines, such as those provided by the U.S.
Departments of Agriculture and Health and Human Services, can be beneficial. These
guidelines offer recommendations tailored to different life stages, grounded in scientific
evidence concerning diet and health​3​.

Protection Against Diseases: A healthy diet plays a vital role in protecting against
malnutrition and noncommunicable diseases (NCDs) like diabetes, heart disease, stroke,
and cancer. Conversely, unhealthy dietary habits coupled with a lack of physical activity
are leading global risks to health ​4​.
Mental Wellbeing: The link between diet and mental wellbeing is undeniable. For
instance, adhering to healthy or Mediterranean dietary patterns—characterized by high
consumption of fruits, vegetables, nuts, legumes; moderate consumption of poultry, eggs,
and dairy products; and only occasional consumption of red meat—is associated with a
reduced risk of depression​5​.

Guidelines to Maximize Health Through Diet

● Source your food from local sources.

● Eat food native to the latitude you live in.
● “Natural Flavors” is often not natural at all.
● Avoid artifical flavors, and inorganic compounds
● Wash your fruits and vegetables with vinegar and baking soda
● Avoid seed oils at all costs. (Sunflower, Safflower, Rapeseed, Soybean, Canola)

Products to Enhance Your Diet and Nutrition:

● Vitamin E for Seed Oil Purging

● Seed Oil Scout App
● Continuous Glucose Monitor
Sleep:
 The Restorative Fountain

Sleep is an essential part of our health, acting as a restorative process for the body and
mind. It impacts our mood, cognitive function, and even our physical health.

Incorporating healthy sleep habits into your lifestyle can lead to improvements in
memory, concentration, and overall cognitive function. It can also boost your immune
system, reduce stress, and improve your mood.

To implement a good sleep routine, it's essential to establish a regular sleep schedule by
going to bed and waking up at the same time every day, even on weekends. Create a
sleep-friendly environment that is dark, quiet, and cool, and limit exposure to screens and
bright lights in the evening.

Sleep, often considered merely a passive state of rest, is an intricately orchestrated

process that plays a vital role in our overall health and wellbeing. The emerging science
of sleep has begun to unfold the mysteries of the night, revealing how our slumbers
influence everything from our cognitive function to our cardiovascular health. In a world
where the hustle culture often glorifies burning the midnight oil, understanding the
profound impact of sleep on our health is crucial.

What the experts and literature have to say:

Understanding Sleep: Dr. Matthew Walker, author of "Why We Sleep," and Dr. Andrew
Huberman discuss the biology of sleep, detailing its various stages and the repercussions
when we don't get enough of it. They delve into the intricacies of sleep cycles,
emphasizing the importance of both the quality and quantity of sleep ​1​.

Impact of Caffeine: Dr. Walker and Dr. Andrew Huberman discuss the effects of
caffeine on sleep, illuminating how this common stimulant can impact both the onset of
sleep and its quality. Their discussion sheds light on how our daily habits, such as
caffeine consumption, can significantly influence our sleep patterns ​2​.

Sleep Optimization Toolkit: Dr. Huberman describes a comprehensive toolkit for

optimizing sleep and sleep-wake timing. This toolkit comprises behavioral and
supplement-based tools aimed at enhancing the quality, duration, and impact of sleep on
overall health, daytime functioning, brain function, hormone regulation, and immune
system function ​3​.

Nutrients and Sleep: Dr. Matthew Walker discusses various nutrients and their effects
on sleep. For instance, magnesium, valerian, kiwi, tart cherry, apigenin, and tryptophan
are mentioned for their potential to improve sleep quality. These nutrients highlight the
interconnection between diet and sleep, showcasing how proper nutrition can foster better
sleep ​4​.

Sleep Duration: In a discussion on the Huberman Lab Podcast, it's mentioned that while
the common recommendation is 7-9 hours of sleep, Dr. Matt Walker suggests that some
individuals might need 12-14 hours. This conversation underscores the individual
variability in sleep needs and encourages a personalized approach to understanding one's
sleep requirements ​5​.

Metabolic Health: Sleep exerts significant influence over our metabolic health. Chronic
insufficient sleep has been associated with an increased risk of obesity and metabolic
diseases such as diabetes. Studies have shown a strong relationship between sleep
duration, quality, and metabolic health, hinting at the crucial role sleep plays in
maintaining a healthy weight and metabolic balance​2​​1​.
● Cardiovascular Health: The heart, too, finds a companion in sleep. Disruptions in
sleep have been associated with an array of cardiovascular issues. It's believed that
healthy sleep patterns help regulate blood pressure, thus aiding in maintaining
cardiovascular health​3​.
● Immune Function: Sleep is a friend to our immune system. It's during the deep
stages of sleep that our body gets to work, repairing, and rejuvenating itself. The
immune system is bolstered during these hours, readying itself to combat
pathogens we might encounter ​1​.

Memory and Cognitive Function: Sleep isn't merely a physical restorative process; it’s
a mental one too. One of the pivotal roles of sleep lies in memory consolidation. The
brain goes over the day's events, solidifying memories which is crucial for learning and
cognitive function ​1​.
Mood Regulation: The quality and quantity of sleep you get directly affect your mood.
Lack of sleep can lead to irritability and stress, while healthy sleep can enhance your
mood and help keep stress at bay.

Appetite Regulation: Sleep also plays a crucial role in appetite regulation. Hormones
that control hunger and fullness are affected by how much sleep you get. Insufficient
sleep can lead to increased hunger and possibly lead to overeating and obesity​3​.

Sleep Disruptions: Disorders such as insomnia and sleep apnea not only deprive one of
restful sleep but have been associated with a slew of health issues including heart disease,
stroke, and diabetes. The detriments of sleep deprivation extend beyond mere tiredness,
encroaching upon both short-term and long-term health​3​.

Proper Sleep Guidelines:

● Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time
every day to regulate your circadian rhythm.
● Create a Bedtime Routine: Establish relaxing pre-sleep rituals such as reading or
taking a warm bath to signal your body that it's time to wind down.
● Optimize Your Sleep Environment: Ensure a comfortable mattress and pillows,
maintain a cool room temperature, and eliminate light and noise disturbances.
● Mind Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime as they
can disrupt sleep.
● Exercise Regularly: Regular physical activity can help you fall asleep faster and
enjoy deeper sleep. However, try to finish workouts a few hours before bedtime.
● Manage Stress: Practice relaxation techniques like mindfulness meditation, deep
breathing, and yoga to manage stress, which can interfere with sleep.
● Seek Professional Help if Necessary: If sleep problems persist, consider consulting
a sleep specialist to address possible sleep disorders.

Products to improve your sleep include:

● A high-quality mattress and pillow, such as those from Tempur-Pedic, which can
significantly impact sleep quality.
● A white noise machine or app, like LectroFan or Noisli, to create a soothing,
consistent sound environment conducive to sleep.
● Blue light blocking glasses, like those from BLUblox, to wear in the evening to
minimize exposure to blue light from screens.
● Books like "Why We Sleep" by Dr. Matthew Walker, offering comprehensive
insights into the importance of sleep and practical tips for improving sleep quality
Supplements:
 A Pillar of Support or a Pill of Illusion?

In the realm of health and wellness, dietary supplements have carved a niche, both in the
market and in the daily routines of individuals. These products, encompassing a wide
range of vitamins, minerals, herbs, amino acids, and other substances, claim to fill the
nutritional gaps in one's diet, aid in body functions, or even combat diseases. However,
the golden question remains: do they live up to the promise, or is the allure of a pill for
every ill merely a modern-day mirage?

What the Experts and Literature Have to Say:

Consumption Trends:
● In the US, over 70% of adults aged 65 and above use supplements, a trend more
prevalent among women than men. The usage of supplements also correlates
positively with educational and socioeconomic status, reflecting a broader lifestyle
choice among certain demographics ​1​.
Market Dynamics:
● The market for dietary supplements is expanding rapidly, with products being
developed for a wide array of health concerns affecting almost all organs of the
body. This includes supplements for conditions that don’t even exist, like 'bladder
elasticity ​2​.
Efficacy and Health Implications:
● While some supplements can be beneficial, the general consensus within the
scientific community is more skeptical. For instance, research indicates that
multivitamin consumption doesn’t significantly impact longevity, cognitive
decline, or the risks of major illnesses like cancer, heart disease, or diabetes​3​.
● However, certain supplements have proven benefits. For example, Calcium and
Vitamin D supplements are known to enhance bone health and reduce bone loss,
while Folic Acid is pivotal in preventing certain birth defects. Omega-3 fatty acids
from fish oils could also provide heart health benefits ​4​.
Consumer Behavior:
● Individuals who take supplements tend to be more health-conscious, exercise
more, eat healthier diets, and engage in beneficial lifestyle practices. However,
these factors could also be contributing to the positive health outcomes attributed
to supplement use, making it a complex scenario to analyze ​1​.
I have spent the past 10 years tinkering with supplements. You do not need them. If and
only if you have your foundation of health covered, should you supplement. I have used
good supplements and I have used toxic ones, and as a whole supplementing is often
opening a can of worms that many people are not skilled enough to navigate.

Given that your health foundation is very solid, proper supplementing can be very
advantageous. A main pillar I recommend is supplementing with minerals, as the soil in
the U.S. is extremely bad and we subsequently do not get the proper minerals from food
that would under normal circumstances provide us with. Additionally, getting bloodwork
done or wearing a continuous glucose monitor privdes real insights into your human
vessel and how certain compounds interact.

Supplements I reccomend

Shilajit
Creatine
Ketone IQ
Tongkat Ali
Magnesium
Kion Aminos
Methlyne Blue
Notable Focus
Kion Colostrum
Elemental Heal

Toxic Supplement additives to avoid:

● Gums
● Polyethlyne
● Silicon Dioxide
● Titanium Dioxide
● Hydrogenated oils
● Artificial Colorings
● Magnesium silicate
Spirit:
 The Untapped Reservoir: Nurturing Your Indomitable Spirit

The modern era often misleads us into believing that success, happiness, and peak
performance are merely outcomes of a replicable formula. While there's truth in
structured pursuit, my journey as a coach has revealed a common void in many
individuals— a disconnect from their core essence, the wellspring of their indomitable
spirit. Following health guidelines, practicing grounding exercises, maintaining hydration
and nutrition are essential, yet without aligning with one's inner truth, the potential
realized is but a fraction of what's possible. I argue that an individual of mental and
physical health disconnected from their authentic essence operates 50% or more below
their true potential. The notion of nurturing the spirit is frequently dismissed as whimsical
or overly mystical, which unfortunately overlooks the profound impact of embracing
one's authentic energy.

Contrary to popular belief, tuning into your celestial power is less arduous than
perceived. It's a gentle process of acceptance, relaxation, and growing awareness,
opening oneself to newfound possibilities.

Being aspirational in 2023 is laden with challenges, predominantly due to the digital
cacophony that incessantly seeks to mold our identities. The virtual realm, filled with
endless talking heads dictating standards of success, inadvertently crushes our
self-perception. This phenomenon, relatively new in the span of human evolution, has
thrust us into an era of comparison and self-doubt. It's crucial to understand that the
character you've molded, named ___, living in ____, with desires and fears, is a mere
layer of your true self.

My approach diverges from popular narratives. It's centered on the idea of shedding the
superficial layers to reveal the nuclear core residing within. Unlike the common notion of
building or accumulating spirit through external achievements or internal effort, I
propose a path of surrender, acceptance, and openness.

A grand vision, as elaborated in the previous chapter, coupled with structured plans
outlined in the forthcoming chapter, create a conducive environment for this inner
exploration. The state of your physical health, understanding of self, and the
accountability you uphold, provide the necessary scaffolding to break down the artificial
and unnecessary, allowing you to touch the potent energy core within.
This entire document is centric to ripping out an outdated motherboard of beliefs with a
new one, allowing room for authenticity, acceptance, and love to flourish form within.

This shift creates a conducive space for your inner energy to blossom, becoming the
driving force behind your actions and decisions.

The cultivation of this internal energy is a process of training and daily diligence.

However, it resonates with Newton's laws of physics: the more you invest in
self-awareness and belief, the more momentum you gain towards your desired path. As
you delineate your grand vision in the following chapter with a disciplined approach, the
crucial step to nurturing an indomitable spirit is to relax, believe, and trust in your unique
capabilities.

Open yourself to the boundless energy within, recognizing that you're both a singular
entity and a part of a vast continuum. Within you lies a universe of potential, a star of
infinite capabilities. By tapping into this reservoir, you not only inch closer to your
dreams but embark on a journey of self-realization, unleashing a power that propels you
towards your highest self, and your grand vision.

Practical Guidelines to maximize your spirit

First and foremost, meditation. More specifically, giving yourself time and space to
become intimate with you inner voice, emotions, and thoughts. This deserves its own
book, and I will provide the pivotal literature that has helped me below. But, begin
differentiating your thoughts. Fear based thoughts do not resemble your truth. Faith based
thoughts do. Use this as an initial pillar of exploration.

Secondly, go into nature. Barefoot, walk, sit, meditate. Spend hours alone and without
stimulus. You will receive visions, messages, and injections of your truth.

Exercise intensely. Ther higher your heart rate, and the more physical pain you inflict and
endure, the closer to your true core you become.
Chapter 3: The Practice
The philosophy of “The Practice”

You have conjured an overarching vision, mission, purpose, and goals for your life. You
have begun to take action on reclaiming your health in an advanced way. Now lies the
opportunity to transmute your vision into small actionable objectives. This begins with
reminding yourself of everything you wrote in Chapter 1.

In Chapter 1 you were the CEO, architecting this overarching vision of your life.
In Chapter 2 you were the COO dictating how your physical vessel operated.
In Chapter 3, you are a systems engineer breaking the CEO’s vision into smaller
conquerable pieces that will begin to run automatically.

For those not in my coaching program, the aim is to complete the activities in this chapter
in 1 day, on or before day 14.

Review the instructions and examples below.

I recommend printing pages 61-77 to fill out at the end of each day.

Quantifying your day is mundane. I understand, but through trial and error I understand
that it is crucial. Through osmosis your conscious AND subconscious mind begin to put
pieces together. “When I wake up at 6 instead of 9, I score better” and this turns into a
positive feedback loop of behavior and consequently, your identity. This reshaping of
identity is what we aim to carry beyond day 30 of this program, but without diligence and
honest analysis of oneself, you will remain but a boat without a sail.

Ask Yourself:
What actions are you taking or not taking?
What is it costing you to remain the same?
Who are you that you no longer want to be?
Is that acceptable?
 Own 1 day:
We will ignite a shift in your behavior and habits by owning 1 day. The goal is to execute
everything on your “1-day plan” to the minute. This “1-day plan” should be crafted
through the lens of your higher self. Imagine what it would be like to have already
achieved your #1 goal in Chapter 1. What would you be feeling, and doing, on a
day-to-day basis? What new behaviors define you? What actions does your highest
future self take or not take, and who are you now that he/she no longer is?

Take 20 minutes and write out your perfect day. A day that if repeated 10,000 times will
inevitably have you surpassing your #1 goal written in Chapter 1.

This should feel extreme and maybe overwhelming.

It should feel insane when executing the 1 day.

BUT: With Owning 1 Day, we rip out the motherboard of habituation engrained within
you and jumpstart the process towards new behaviors and subsequently a new
self-identity.
Example:
AM
● 6:00-6:05
○ Alarm goes off, GET UP IMMEDIATELY!
○ Say a prayer of gratitude. Something like: “Thank you God, for this beautiful life,
for this day full of possibility, and for the breath of this moment”
○ Bathroom
● 6:05-6:20
○ Chug water with LMNT
○ View east-facing sunlight
○ Stretch/walk
○ Pretend you woke up in your body today but are actually 90 years old.
○ Think about how grateful you are to be in your body today and not a 90-year-old
with the best years of your life behind you.
● 6:20-6:40:
○ 20 minutes sitting upright meditation. Visit the roundtable of invisible counselors.
● 6:40-7:00:
○ Read book or journal
● 7:00-7:15:
○ Listen to theta wave binaural beats/Podcasts/Books/Or remain in a present, aware,
seat of personal power.
○ Write ideas, thoughts, feelings, strategies, and executions, in a journal for 10-15
minutes
○ Quickly review Polaris
● 7:15-7:30:
○ Open task journal/Google Calendar/Check Email. 15 minutes
● 7:30-9:00
○ Begin Deep focused work with no distractions following task list
○ Order of Operations-From the previous day’s list
○ Most Important/Stressful Tasks
○ Leverage 90-minute ultradian cycles
● 9:00-9:10
○ Short walk outside
○ Not checking the phone
○ Relax & allow the subconscious to work on problems
● 9:10-10:40
○ Deep work #2
● 10:40-10:50
○ Break/Short walk outside
● 10:50-12:00
 ○ S so Deep work/work

PM
● 12:00-12:30
○ Lunch, avocado, blueberries, eggs, kimchi, alfalfa sprouts
● 12:30-1:00
○ Relax/Walk/Read/Nap
● 1:00-1:20
○ Non-Sleep-Deep-Rest, followed by 3 rounds of Wim Hof Breathing
● 1:20-2:00
○ Reset and tackle remaining administrative tasks/calls
● 2-3:30
○ Gym/Run/Walk/Yoga
○ Listen to podcasts/music/nothing at all
● 3:30-4:00
○ Return home, eat snack, shower
● 4:00-5:30
○ Read/Call friends/Parents/Relax
● 5:30-7:00 pm
○ Dinner, clean kitchen/room
● 7:00-7:10 pm
○ Write a task list for the next day.
● 7:10-8:30 pm
○ Watch educational videos/shows.
○ Or do additional deep work cycle
○ Or unwind with a show.
● 8:30-9 pm
○ Take supplements
○ Brush teeth/Stretch
○ Continue watching/reading/meditating/journaling
● 9:30pm
○ Phone/lights off
○ Read/Listen to a book
● 10pm
○ SLEEP
 “The 1 Big Thing (1:1:1 Method)”
Many self-development experts will pull the rug on your entire set of behaviors all at
once. This doesn't work for 99% of people. I fell into this trap as well. My philosophy
and what has worked for the people I’ve helped is this:

1 Thing at 1 Time With All of Your Being

This is advantageous for many reasons.

With this method, you do not:

● Disrupt your life all at once.

● Become overwhelmed.
● Forget things you said you were going to do.
● Ultimately land back at square one.

Slow is smooth and smooth is fast.

Guidelines for the 1:1:1 Method:

If you had to choose 1 thing holding you back from your goals what is it?

Identify this behavior or habit.

Decide on the thing you will be waging war against over the next two weeks.

Write it out and use this framework:

“For the next two weeks, dated X-Y, I shall abstain/perform _The 1 Thing_ behavior.

Signed: X________________ Date: X

In my coaching program, you are required to write this on 3 pieces of paper.

Hang these promises to yourself where you will see them in the morning especially.
Preferably your bathroom. Carry 1 on your person if you’d like.
 The Dopamine Detox Mandates:
The dopamine detox is all the rage nowadays. “Monk Mode” The problem is that this
methodology is flawed at a deep level. Your brain is a supercomputer. Expecting to
perform flawlessly after ripping out the motherboard of your supercomputer is a
fool's errand. Not to say it cannot be done and cannot be done well, but this course is
taking what these self-development gurus preach a step further. This course is focused
on the 1:1:1 protocol you filled out above. But, we can still implement a “soft”
dopamine detox in the background. Do not let the mandates you create below get in
the way of your 1:1:1 protocol. The soft dopamine detox is meant to begin rewiring
your behaviors, habits and thinking in a way that is sustainable. Instead of shocking your
system, behaviors, identity, etc, you will slowly massage them and mold them over time.

Guidelines for the “Soft” Dopamine Detox Method:

Reframe your mind. Dopamine detoxes usually are proclamations to oneself about a
myriad of things you are going to do in a set period of time. In this practice, instead of
framing it as:

“I will do XYZ every day this month”

Frame this dopamine detox as:

“I will do my best in accomplishing XYZ every day this month”

This takes the pressure off yourself to conquer the world in a month, which so many
dopamine detox protocols try to have you do. This dopamine detox allows room for
error. If you have set forth protocols for yourself in the past, you know that even one
mistake can sabotage the entire plan. “Well I messed up and did X, so I guess it doesn’t
matter if I do Y”

And thus we slump into mediocrity once again.

SO: With this frame of mind of simply doing your best, set forth a soft dopamine detox
protocol you will also follow for the next two weeks.

The most important thing is to not lose sight of your “One Big Thing”
Example: Dopamine Detox Mandates:
October 21st-November 7th

Everyday things:
● Say my ethos aloud
● No alcohol except for business dinners
● I complete my daily review at the end of each day
● I Cold shower
● I Meditate for 20 minutes
● I move for 45 minutes
● I dont look at my phone for 1+ hours after waking
● I drink 3> liters of water
● Lights out by 10:30pm
● Wake no later than 8:30am
● Phone on Airplane mode while sleeping
● No eating past 9:30pm
● 100 Push ups/day
Protocol:
● Educational shows only
● I Wim Hof Method for 20 minutes 4x per week
● I work to get my finances in order
● Social media on Saturdays only
● Read 1 page of a book per day
● Banned foods:
○ Candy
○ Soda etc.
○ Milkshakes
○ Fast food
○ Ice Cream
○ Seed oils
● At least 7.5 hours of sleep per night/35 sleep cycles per week.
● Create an environment for success, do an audit of everything in your space that
you are able to architect-remove bad
● Journal Sunday-Complete my weekly review and write thoughts, strategies, tasks,
and others for the upcoming week.

Side Note:
These Detoxes are important to increase motivation and allow you to hear your inner
voice better. When we are overstimulated by our phones and all of the dopamine hits at
our disposal, we lose no longer need to EARN our dopamine from doing important,
meaningful, purpose-driven tasks. The first week can be a little tough as you are going
through dopamine withdrawals, but after the hump, you will feel like a relentless
machine that can conquer anything, and that feeling is better than any artificial
dopamine hit. Trust me.
 “Own 1 Day” Schedule:
AM
● 6:00
○
PM
● 12:00
○
 The 1 Big Thing (1:1:1):
“For the next two weeks, dated X-Y, I shall abstain/perform _____ behavior

Signed: X________________ Date: X

 Dopamine Detox Mandates:
From 1st-To 14th

Everyday things:

●
Protocol:

●
End of Day 1 Review:
(1-10, 1= Not at all. 10 = Extremely Well )

I executed my 1 Big Thing:

I honored my mental health:

I honored my physical health:

I acted with presence:

I took time to be grateful

I kept the promises I made to myself:

I felt empowered:

Score: /70

Additional Notes:
End of Day 2 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 3 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 4 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 5 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 6 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 7 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Week #3 Review:

How satisfied am I with how this past week went? (1-10)

●
One thing I am very proud of from last week is:

●
One thing that did not go well this past week was:

●
One major lesson I learned this past week is:

●
3 behaviors I will train next week are:

Weekly Average Score:

End of Week #3 Notes:

End of Day 8 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 9 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 10 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 11 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 12 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 13 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Day 14 Rating:
(1-10)

I was aware:

I was disciplined

I was present

I was grateful

I was happy

I honored the health of my body:

I kept the promises I made to myself:

Score:

Additional Notes:
End of Week #4 Review:

How satisfied am I with how this past week went? (1-10)

●
One thing I am very proud of from last week is:

●
One thing that did not go well this past week was:

●
One major lesson I learned this past week is:

●
3 behaviors I will train next week are:

Weekly Average Score:

End of Week #4 Notes:

 End of Month Review:
Will you continue focusing on the one thing?

Are there points in the course you still need help with?

Did you carry momentum or continually lose it?

Are you on track to achieve your 90 day goal?