No 19-step routine. Four moves, ranked by evidence, in the order your biology actually wants them. Boring is the flex.
Weekends included. Wake time — not bedtime — is the anchor your entire body clock sets itself by. This is the foundation; everything else is decoration.
Ten minutes outside within the first half hour. That light sets a timer controlling your energy all day and your sleepiness 16 hours later. Through a window doesn’t count.
Coffee on waking stacks onto your natural cortisol peak and pre-orders the afternoon crash. Delay it an hour. Drink it for pleasure, not resuscitation.
Your first 90 minutes hold your best chemistry. Spend them on the work that matters — before other people’s requests spend them for you.
Two weeks of this beats most supplements you can buy — and most expensive biohacks are people avoiding exactly these four steps. The full system (sleep, movement, eating, stress, the energy audit) is Longevity.
I’ll send you this protocol to keep — and the one follow-up most people miss.
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