This is a small kit I bring with me when I travel for work. Protect the eyes and things will be alright.

Cold face dunk for the win.

Not a lecture; just what I’ve found gets you thru the harder times when you’re training or working towards something. Motivation will fluctuate. Discipline gets you consistent, but having a system that allows you to to act when you need to removes excuses and keeps you in check.

Good morning! Getting sunrise isn’t biohacking. It’s a part of living. We biohack the modernity in our lives to get closer to nature. Have an awesome Monday!

A simple weekend of camping without artificial light save for campfire can reset your circadian rhythm. You’ll fall asleep when it’s dark. If you can’t get out camping, try sleeping in the yard if you have one. Otherwise try to emulate and match the light signals in nature to your home. https://www.cell.com/current-biology/fulltext/S0960-9822(16)31522-6

Candle lit dinners. Try it. Then do it again. You’ll want to make the food taste great after enjoying the ambiance afforded by fire.

You don’t need a detox routine. You need sunrise, sunlight to support proper redox. Detoxes/cleanses are only as effective as your inner workings are. This starts with light and an environment with high signal for your circadian health and quantum biology. Want to detox? Dump the screens at night, stop eating garbage. Go camping to reset everything.

If you’re unsure about getting into cold plunging you can start by putting your face into a COLD bowl of water and holding breath for 30 seconds under water. This cues the mammalian dive reflex and calms the vagus nerve your body will begin to conserve oxygen and enter a state of calm. Do this before a cold shower and your response will be less of a shock.

Here I offer some guidance on how to optimize your environment to support your quantum health during winter training. View article →

Yeah this is a skill I think. I made some big headway sleeping without a pillow to help my neck posture. Something I'd suggest for folks with a strained neck. great article, @Max DeMarco

If you’re limited by time to do Conjugate Method over 4 days here’s a condensed way to do it over 3. Max and dynamic days are done with an upper and lower movement. The Repetition day allows you to do accessories that support the main lifts on Max and Dynamic days. Do these days routinely and with the intent of max effort and dynamic effort.

Get really good at these bodyweight exercises and then try weights. Pushups — barbell Bench/DB press Squat — barbell/db squat Bodyweight Rows — good to work for pull-ups. Incorporate these with weighted carries and ab work. You’ll be well ahead of where you were in a month.

This is cringe bc it’s health related at the beginning of a new year, but: Your health should allow you to go off routine once in a while bc life demands it but bounce back shortly afterwards. Resilience is the pinnacle of health. This will be different for everyone. Your ancestors probably drank into the night and still went out to erect, till, hunt, farm, sully redcoats, etc. at daybreak. Point is you have such substance within you to develop for you to ride through life. The finer points, I think, are figuring out your weaker points, improving those and managing them in the course of upsets.

I think there are parallels here with software and other things where road construction, maintenance AND planning can be achieved in a centralized manner. If they’re considered infrastructure and what they need to facilitate (commerce, transportation), then a decentralized nature is relevant for the best solution. Very similar, in my opinion, to what caused Lightning to come about. But this decentralized nature was already happening with free men. Weird.

Terrific article! A substantive post that goes hand in hand with ‘you can just do things’.

A little more explanation on the sunrise note for NYE. Long story short- get to the sunrise even after a late night out.

Just a reminder- get your SCN, leptin and TCA cycle utilization up by exposure to solar luminescence even after being up for the New Year! See the sunrise for Jan 1, see more sun each day of 2026. How much? Start with as much as you can. Punctuate your days with changes in sunlight spectrum (UVAs) and make your nights dark. This summer I was up several times during the night (young one) and saw the sunrise and got cold when I could to keep things running well. You can bet I’ll do the same after being up for NYE. 2026- ring in the new year with sats and solar exposure.

When exercising outside, don’t let snow and cold stop you from getting a good session in. Get a hat, gloves, warm shoes and go to town. Use any number of combos from below (I draw from this list frequently) and do for reps, time, whatever works. Example- for 20minutes do 5 pull-ups, 10 pushups, 15 squats. Rest as needed. My favorite after traveling is pull-ups and lunges.

It’s December. You should seek the cold rather than avoid it totally. Start simple with face in cold water and gradually up the full body water exposure. Your body will generate its own light in form of ultraweak photon emissions (UPEs), something needed during winter months. It also makes your mitochondria healthier.