Healthy people are harder to kill.Nutrition. Movement. Sleep. Community. These aren't luxuries. They're survival skills.
Wellness · Joy · Resilience
Wellness, joy and resilience by your own hand. A good day, repeated: a bright morning, a moving body, real food in daylight, meaningful work, play and company, a dark quiet night. And enough different doors to joy that no single one has to carry you.
A rhythm, not a hack: regular sleep, morning light, daily movement, mostly plant whole food, time outdoors, and other people.
Effort, music, laughter, touch, sunlight, novelty, moving in time with others. Each gives a little. Variety protects.
Aim for shape, not less: high on waking, low by night. Enough sleep, a daily calming practice, time outdoors, laughter and company let the evening fall. Late caffeine, alcohol, late meals and long fasts push it up.
Overnight, about 12 hours, with dinner finished 2 to 3 hours before bed. Longer fasts offer little extra benefit and can cost muscle and fitness.
No official limit, but it's too much when it costs sleep, movement, daylight or people, or you cannot stop. One working ceiling: phone use under 2 hours a day.
Seven habits and about an hour a day make the floor. The ceiling is wherever a practice starts to narrow your life.
First aid, water, heat and fire judgement, food, the fitness to walk and carry, and neighbours, who do most of the rescuing.
Four capacities: engine, strength, balance, and tolerance of heat and cold. Stress it in doses, then recover fully.
Yes. Vitamin B12, always. Iodine, unless iodised salt is a habit. Vitamin D, omega-3, iron and calcium depend on sun, blood tests and food.
