Fix the body and the mind will follow
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Prerequisites
- Avoid caffeine, sugar and alcohol.
- Do not smoke.
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Prioritize sleep
- Have a consistent sleep cycle.
- View morning sunlight to set the circadian rhythm.
- View afternoon sunlight and dim the lights in the evening.
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Eat a species appropriate diet
- Whole foods, animal based.
- Avoid highly processed foods.
- Eat breakfast (protein and fat) and finish your meals before the sun has set.
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Exercise regime
- Zone 2 runs.
- Speed work (strides).
- Resistance training.
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Sun exposure
- Let your skin see the sun.
- Build exposure slowly, avoid extremes.
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Stress management
- Use the physiological sigh — double inhale followed by a long exhale.
- Cold shower or heat exposure (sauna) to train the nervous system to handle stress better.
I am not my thoughts
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Accept yourself — I am enough — and then improve
- Define who you want to be.
- Define who you do not want to be.
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Do not believe every thought you have
- View yourself from a third point of view.
- Label bad thoughts without judgement: write or simply think "I am thinking of…" every time a bad thought arises.
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Align your words to your actions
- Tell the truth. At minimum, don't lie.
- Show up.
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Articulate your problems
- Write them down, make them specific.
- Accept the ones that cannot be fixed.
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Find your tribe
- Build a social circle that you can feel you belong to.
- Be mindful with who you give your time and energy to.
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Care for something or someone beyond yourself.