All PillarsPillar 06
Health & Fitness
What if your morning routine is actually making you slower?
3
Core Books
3
Mental Models
6
Playbook Chapters
Overview
Health & Fitness
How to build a body and lifestyle that supports everything else.
6
Core topics
6
Playbook chapters
3
Required reads
3
Mental models
Protocol Breakdown
Not prescriptions. Patterns from the people who've done the research.
Target 7–9 hours per night (non-negotiable for cognitive performance)
Keep wake time consistent — even on weekends
Avoid bright light after 10pm (blue light suppresses melatonin)
Temperature: 65–68°F (18–20°C) for optimal sleep
Avoid alcohol within 3 hours of sleep — it fragments deep sleep
Get morning sunlight within 30 minutes of waking