THE BODY
PHYSICAL THRIVING & VITALITY
I begin with the body because because the sensing self is the foundation of our entire experience of life. Without physical well-being, it is difficult to thrive in any other area. At the heart of physical thriving is vitality—the life force that animates us, the subtle current of energy that allows us not only to survive but to feel fully alive. Cultivating vitality is simple, though not easy; it requires intention, consistent practice, and devotion. I choose to view my body as the ultimate gift, the sacred vessel through which this life force flows. Here’s a thought experiment that helps motivate me:
Around 13.8 billion years ago, the universe burst into being. Soon after—galactically speaking—stars formed, bathing the cosmos in light. Roughly 4.6 billion years ago, our sun and Earth took shape. And around 3.5 billion years ago, the first single-celled organisms emerged. How life began remains one of the greatest mysteries. Even more astonishing, not long after, some of those cells figured out how to harness light through photosynthesis.
The ability to condense and store a star’s energy was one of the most important factors in the evolution of life on earth. Light is the most potent energy in the Universe. The brightest things we know of are stars, and biology, through photosynthesis, learned how to concentrate that light into living cells. Every breath you take today is powered by that miracle.
Think about this: Per cubic centimeter, the human body produces more energy than the core of the sun. You are literally a concentrated force of starlight—life condensed into a radiant, miraculous form.
And here’s the most amazing truth of all: Every atom in your body was forged inside a star. That means the same raw building blocks that enable us to think, breathe, love, and pursue our passions also form the foundation of all matter in the universe. You are a miraculous amalgamation of light energy that is literally made of stardust. Let that sink in. You have your five senses, you are aware of your own existence, you have the ability to love others and be loved. You are a miracle of stored sunlight.
Here is a tune that helps me be in gratitude for my body. Listen on Spotify
So let’s get to work and take care of this gift…
Food
I love sugar, white flour, and highly processed food, but unfortunately these are essentially poisonous substances. Food companies employ scientists whose full time job is to make us addicted to these “foods.” There is so much information on food, and honestly I don’t have time to spend that much time on the science of it. My rule on food is pretty simple… I want the vast majority of my meals to be what my great grandmother would have eaten on a typical day. REAL food that can be picked off a plant or out of the ground or butchered. This doesn’t mean I don’t indulge (I’m going for 90% clean), but I always feel better when I avoid processed junk. Try going two weeks eating clean, real food and see how you feel.
Recommended Resources
1. “Good Energy” by Casey and Calley Means
This sister-brother team is on a mission to change the world. Their book, Good Energy, lays out the truth about how the Standard American Diet (SAD) is slowly killing us.
Casey Means is a Stanford-educated doctor and former surgeon who left the medical system in frustration—doctors, she realized, aren’t trained in prevention.
Calley Means is a former lobbyist with firsthand experience of how food companies manipulate government policy to prioritize profit over health.
→ Podcast Interview on Tucker Carlson
I’m not a fan of Fox News, or mainstream media for that matter—but I urge you to keep an open mind. This podcast blew me away. Nothing has motivated me more to clean up my diet than this podcast.
2. Book Synopsis by Brian Johnson (Heroic)
If you’re short on time, check out this powerful summary of Good Energy prepared by a personal hero of mine, Brian Johnson (not the longevity guy). His service, Heroic, is incredibly affordable and a treasure trove for anyone seeking to thrive. I am also including some highlights here. → Read the synopsis
Key Takeaways from Good Energy by Casey Means, MD
The problem: “Bad Energy”
93% of U.S. adults have some form of metabolic dysfunction.
Root causes: mitochondrial dysfunction, chronic inflammation, and oxidative stress.
Lifestyle factors—too much sugar, processed food, stress, and too little movement or sleep—are fueling the crisis.
The solution: “Good Energy”
Eat mostly unprocessed, whole foods. Avoid the “Unholy Trinity”:
Refined sugar
Industrial seed oils (like canola, soybean, corn oil)
Refined grains
Different diets (Mediterranean, low-carb, plant-based, carnivore) can all work—what matters is unprocessed food.
Food industry distortions
80% of U.S. medical schools don’t require nutrition courses.
Food companies spend 11x more on nutrition research than the NIH, heavily biasing results (e.g., Lucky Charms ranked “healthier” than beef or eggs).
Exercise & lifestyle
Walk 7,000–10,000 steps daily.
Do at least 150 minutes of moderate exercise weekly (get heart rate >60% max).
Strength train several times a week.
Sleep 7–8 hours per night.
Hot/cold exposure (sauna + cold plunge) supports mitochondrial health.
For kids and families
Ultra-processed foods make up 67% of children’s diets and drive both infections and chronic illness risk.
Philosophy
Chronic disease isn’t random—it’s the cumulative result of daily choices.
By fueling mitochondria properly, we can prevent disease, reverse dysfunction, and live vibrant, energetic lives.
3. Dr. Chris Palmer and the Metabolic Theory of Mental Illness
Dr. Chris Palmer, a Harvard psychiatrist and researcher, is a leading advocate for what he calls the Brain Energy Theory—the idea that many mental health disorders, including depression, anxiety, bipolar disorder, schizophrenia, and even Alzheimer’s, may be deeply rooted in metabolic dysfunction. His work represents a significant shift from the traditional neurochemical or purely psychological models toward a bioenergetic and metabolic lens.
While Dr. Palmer acknowledges the complexity of mental illness, the data strongly suggests that what we eat and how we care for our bodies profoundly affects our mental health. In fact, the same metabolic problems that drive conditions like diabetes may also underlie the alarming rise in mental health struggles we see today. Of course, there are other contributing factors, but it makes intuitive sense: the way we fuel our bodies influences the wellbeing of our minds. Surprisingly, most therapists are not trained to ask about something as fundamental as nutrition or sleep—yet these may be central to both prevention and healing.
Below is a synopsis of his work, but I highly recommend this presentation by him.
The Brain Energy Theory
Dr. Palmer proposes that often mental disorders are essentially metabolic disorders of the brain.
Mitochondrial dysfunction (impaired energy production in cells) underlies many psychiatric conditions.
Mental health symptoms can be early warning signs of energy imbalance, much like insulin resistance precedes Type 2 diabetes.
Genetic, psychological, social, and environmental factors all influence mitochondrial function—helping explain why some people develop symptoms while others don’t.
How Metabolism Affects the Brain
The brain is the most energy-demanding organ in the body, consuming ~20% of total energy.
Neurons require stable energy to function properly. When energy production falters—due to poor mitochondrial function, inflammation, insulin resistance, or nutrient deficiencies—neuronal communication breaks down, leading to mental health symptoms.
The form these symptoms take depends on which brain regions are most affected.
Mental Illness as a Spectrum of Metabolic Dysregulation
Depression and anxiety may result from mild metabolic issues.
Bipolar disorder and schizophrenia may reflect more severe disruptions.
Alzheimer’s disease may be understood as progressive brain energy failure.
Nutritional and Lifestyle Interventions
Dr. Palmer emphasizes practical metabolic strategies for improving brain health, including:
Ketogenic Diet – first used for epilepsy, now being studied for depression, bipolar disorder, and schizophrenia. Helps stabilize brain energy and reduce inflammation.
Intermittent Fasting – supports mitochondrial health and improves insulin sensitivity.
Exercise – boosts both mitochondrial number and efficiency while improving mood through better metabolic regulation.
Sleep & Stress Management – poor sleep and chronic stress directly impair glucose metabolism, drive inflammation, and worsen mental health.
Evidence and Case Studies
Dr. Palmer shares clinical cases where patients with chronic, treatment-resistant mental illness experienced profound improvements—and in some cases, remission—after shifting their diets and improving metabolic health. Early research and ongoing studies into metabolic therapies are producing promising results.
Implications
Dr. Palmer’s work challenges psychiatry to:
Move beyond symptom-based diagnoses toward root-cause medicine.
Integrate metabolic screening and lifestyle interventions into psychiatric care.
Treat the brain and body as an interconnected system, rather than as separate domains.
Sleep
Most people know sleep is important, yet so many are still suffering from poor sleep habits—and paying the price. When I meet with someone who says they’re not doing well, whether it be anxiety or depression, the very first question I ask is, “How’s your sleep?” It’s that foundational.
For optimal performance—mentally, emotionally, and physically—we need 7–8 hours of high-quality sleep every night. It’s non-negotiable.
To bring this to life, I want to share two powerful book summaries curated by Brian Johnson at Heroic. I can’t recommend his work enough. Honestly, it blows my mind that $150/year gets you access to his full library of optimized content.
1. Why We Sleep by Matthew Walker
Brian opens this summary with a sobering quote from the book:
“Within the space of 100 years, human beings have abandoned their biologically mandated need for adequate sleep—one that evolution spent 3.4 million years perfecting in service of life support functions.”
Here are some key takeaways:
Digital Sunset
Your day actually starts the night before. One of the most impactful habits you can build is turning off blue light-emitting devices in the evening. Why? Because blue light can suppress melatonin release by up to 50%, delaying your ability to fall asleep.Shutdown Complete Ritual
This is one of Brian’s favorite micro-habits, and I love it too. Pick a time in the late afternoon or early evening to fully power down your work brain. Literally say out loud: “Shutdown complete!”
→ Watch this quick 1-minute video for a deeper look.Stick to a Sleep Schedule
Go to bed and wake up at the same time every day. Simple, not easy. But this one shift can radically upgrade your energy, focus, and emotional stability.
2. Sleep Smarter by Shawn Stevenson
In this summary, Brian links to a quick 3-minute video where he shares his #1 self-care habit: SLEEP. If you only do one thing for your well-being, start here.
→ Watch the video
Some highlights from the summary:
A Lancet study showed that sleep-deprived individuals took 14% longer to complete tasks and made 20% more errors than those who were well-rested. Productivity tip? Go to bed.
Our ancestors weren’t up all night staring at screens. When the sun went down, they slowed down. We are biologically wired to wind down with the darkness.
Morning sunlight exposure helps set your circadian rhythm for the day. Get outside early if you can.
Caffeine curfew: Be mindful of when you stop drinking coffee. Afternoon caffeine can linger and disrupt your sleep quality.
Cool bedroom = better sleep. Lowering the thermostat at night helps your body shift into sleep mode.
“Vitamin G” = Grounding. Reconnecting to the earth (literally) has calming effects that support sleep. Try walking barefoot outdoors or using grounding mats.
Morning meditation has been shown to improve sleep at night. Small act, big impact.
And finally: 5 deep breaths before bed. Brian recommends this simple breathing ritual to calm the nervous system and prepare for restful sleep.
Movement
Humans are meant to move. For me, movement is a non‑negotiable—it boosts my mood, sharpens my mind, and helps me show up for my family and friends. A great hike or bike ride in a beautiful place can even spark a spiritual experience. Here is some data around the effectiveness of exercise to combat mental health challenges.
Exercise has been shown to be as effective as antidepressant medication for many people with mild to moderate depression. A landmark Duke University study found that exercise worked just as well as the SSRI sertraline (Zoloft), and people who kept exercising were far less likely to relapse (only 8% relapsed, compared to 38% on medication alone). More recent research confirms the same: a 2023 JAMA Pediatrics meta-analysis of more than 2,400 adolescents found that regular exercise significantly reduced depressive symptoms, especially when done two to three times per week for at least eight weeks. Just 30 minutes of moderate activity a few times a week can make a measurable difference. Like SSRIs, exercise boosts serotonin, dopamine, and other feel-good brain chemicals—while also increasing brain plasticity, reducing inflammation, and improving sleep.
If you don’t have a dedicated practice yet, start small. Take short walks and build gradually. Ryan Holiday’s brief piece is a lovely nudge to begin: The Benefits of Walking. After reading it, I started taking quick walks during my workday—two hours of focused work, then a stroll to reset. I’m convinced it increases productivity. A coworker calls hers “gratitude walks,” noticing her surroundings and reflecting on the gift of being alive.
Whenever possible, I swap Zoom for a phone call so I can walk. Back at the office, I take the stairs—always. I work on the 7th floor and I’ve vowed never to use the elevator. I also park far from entrances: fewer door dings, more steps. Little by little, a little becomes a lot. That line—and tons of practical ideas for weaving movement into your day without changing your schedule—comes from this excellent episode:
Podcast on adding movement throughout your day.
A Mayo Clinic study suggests that small daily choices—stairs instead of elevators, walking for coffee instead of driving—can add up to ~800 extra calories burned per day. That sounds like an exaggeration to me, so let’s say it’s only 400 calories. That’s an additional 120,000 calories per year assuming 300 days to be conservative. That equates to 34lbs of extra weight in a year. The bottom line is that adding subtle shifts to your day like this might have a larger effect on your lifespan than going to the gym. These small wins are also so good for our mental health.
If you have the means and enjoy strength training, consider the Tonal. It’s pricey (~$4k or ~$180/month), but it functions like a personal trainer at home—no commute, no small talk, consistent workouts. I often pair it with a Peloton for intense circuits without leaving home.
One last tip: want to level up your walks without running? Try a weighted vest. It’s an affordable way to increase effort and calorie burn.
Breathwork
“Breath is not only an invitation into the body but the essence of the way we already know how to live in that body. Easy, relaxed breathing always leads to surprise: at how centered we already are, how unhurried we are underneath it all, how patient we never knew we could be.”
— David Whyte, Consolations II
Before we begin, here’s a song to set the tone: listen on Spotify. Let the music and your breath work together—slowing, softening, bringing you into presence.
Part 1: Breath by James Nestor
I highly recommend the book Breath by James Nestor. It’s a short read in which the author explores how modern humans have lost the ability to breathe correctly, leading to a range of chronic diseases. He argues that the missing pillar of health is breath and that how we breathe matters more than what we eat, how much we exercise, or even our genetics.
Throughout history, different cultures developed advanced breathing techniques, many of which have been forgotten. This book investigates these techniques, their physiological benefits, and how reclaiming proper breathing can dramatically improve health. Below is a book report I put together for you from my kindle notes and highlights. If you like what you see, consider reading the book. I promise you will enjoy it as it's very well written and short.
1. The Decline of Human Breathing: Why We’re Doing It Wrong
Key Idea
Over time, modern life has changed the way we breathe—and not for the better. Industrialization has altered our diets, causing our jaws and airways to shrink. This has led to widespread mouth breathing, which is harmful to health.
Supporting Quotes
“90 percent of us—very likely me, you, and almost everyone you know—is breathing incorrectly.”
“Our ancient ancestors chewed for hours a day, every day. And because they chewed so much, their mouths, teeth, throats, and faces grew to be wide and strong and pronounced.”
“Mouth breathing contributed to periodontal disease and bad breath, and was the number one cause of cavities, even more damaging than sugar consumption, bad diet, or poor hygiene.”
Application
Avoid processed, soft foods that require little chewing.
Train yourself to breathe through your nose to improve oxygen intake and reduce disease risk.
Understand that mouth breathing leads to long-term health issues, including snoring, sleep apnea, and jaw misalignment.
2. The Science of Nasal Breathing: The Silent Warrior
Key Idea
Breathing through the nose is far superior to mouth breathing. The nose filters, warms, and pressurizes air, allowing for better oxygen absorption.
Supporting Quotes
“The nose is the silent warrior: the gatekeeper of our bodies, pharmacist to our minds, and weather vane to our emotions.” (Page 45)
“Nasal breathing alone can boost nitric oxide sixfold, which is one of the reasons we can absorb about 18 percent more oxygen than by just breathing through the mouth.” (Page 50)
Application
Nasal breathing increases nitric oxide, improving circulation and oxygen efficiency.
Use alternate nostril breathing techniques (e.g., pranayama) to control body temperature, stress, and energy levels.
Mouth taping at night can train nasal breathing and improve sleep quality.
3. The Importance of Exhalation: The Forgotten Half of Breathing
Key Idea
We often focus on inhaling but ignore exhaling, which is crucial for lung expansion, oxygen absorption, and detoxification.
Supporting Quotes
“The most important aspect of breathing wasn’t just to take in air through the nose. Inhaling was the easy part. The key to breathing, lung expansion, and the long life that came with it was on the other end of respiration. It was in the transformative power of a full exhalation.” (Page 59)
Application
Extend your exhale—the longer you exhale, the more relaxed your body becomes.
Breathing with your diaphragm (not just your chest) improves circulation and lowers stress.
Slow exhalations help control anxiety, blood pressure, and oxygen efficiency.
4. Wim Hof: The Iceman and His Breathing Method
Key Idea
Wim Hof, often called "The Iceman," has gained global recognition for his ability to withstand extreme cold, boost his immune system, and improve endurance using his specialized breathing method.
Supporting Quotes
“The group trained by Hof were able to control their heart rate, temperature, and immune response, and stimulate the sympathetic system.” (Page 153)
“For the first time in a long time, I slept peacefully,” he told me. He signed up for Hof’s ten-week video course, and within weeks watched as his insulin levels normalized, pain subsided, and blood pressure plunged.” (Page 155)
The Wim Hof Method (WHM) Includes:
Controlled breathing (30-40 deep breaths followed by extended breath holds).
Cold exposure (cold showers, ice baths, and outdoor training in freezing conditions).
Meditation and focus techniques to train the mind and body.
Proven Benefits of WHM:
Increased oxygen efficiency.
Enhanced immune function.
Improved cardiovascular health.
Reduced inflammation and faster recovery.
Hof’s story and method reinforce a central theme of Breath: that we have far more control over our physiology and health than we think, simply by mastering our breath.
5. The Perfect Breath: The 5.5-Second Rule
Key Idea
The most efficient breathing pattern is a 5.5-second inhale followed by a 5.5-second exhale, equating to 5.5 breaths per minute.
Supporting Quotes
“The most efficient breathing rhythm occurred when both the length of respirations and total breaths per minute were locked into a spooky symmetry: 5.5-second inhales followed by 5.5-second exhales.” (Page 83)
Application
Practice slow, rhythmic breathing throughout the day.
This breathing pattern improves heart rate variability, oxygen efficiency, and mental clarity.
It mimics ancient practices like chanting, prayer, and meditation, all of which naturally slow breathing.
Final Reflection
Nestor’s research shows that correct breathing is the foundation of health. By breathing slower, through the nose, and focusing on full exhalations, we can improve lung capacity, reduce stress, increase endurance, and even extend lifespan.
Part 2: Wim Hof
I see a lot of time-consuming breathwork courses being advertised, and I’ll probably try some eventually, but I’ve had great results with Wim Hof breathing. In fact, it’s become one of my daily non-negotiables each morning.
In late 2023, I became very anxious. It’s a long story (more on that later), but it was a tough season. I was searching for anything that might help, and a friend recommended Wim Hof breathing. I tried it and experienced immediate, calming results. I remember watching the YouTube video linked below and being struck not only by how effective it felt, but also by the thousands of positive comments. As of this writing, it’s been viewed 97 million times. Here’s the link to the video:
Wim Hof Method – Guided Breathing
As I practiced more, I found myself feeling grounded and calm after three rounds of breathing. One day I thought, I wonder if this would be a good time to meditate? For years, I’d struggled to establish a satisfying meditation practice. I tried guided meditations on Calm, I bought the Sam Harris Waking Up app, and I even worked with a high-priced executive coach. But I never felt like I got real results. My mind would run around like a drunk monkey, and I didn’t notice more calm—or the thing I really wanted—a longer “pause button” in stressful situations. I gave it an honest college try, but it never stuck.
That changed when I began doing Wim Hof breathing before meditating. My mind didn’t stop wandering, but the breathing gave me just enough extra grounding and focus to make meditation enjoyable and effective. And when something feels both effective and enjoyable, I’m much more likely to turn it into a daily habit—which I now have. I’ll share more in the Meditation section, but I hope you’ll give the breathing a try. I know it’s not for everyone, but many people I know have had success with it.
If you like the YouTube version, I recommend the Wim Hof app. It lets you adjust your breath-hold times, tracks your progress, and costs $6/month—well worth it. But you can always “try before you buy” with the free video above.
Before we move on, I want to tell you about a side story about Wim, who was convinced that his breath work and cold therapy protocol would enhance his immune response. In 2011 researchers injected Wim Hof with an endotoxin (a part of the E. coli bacteria) that would normally cause a strong immune response—flu-like symptoms including fever, chills, headaches, and fatigue. This endotoxin is safe but triggers the innate immune system, making it a controlled and measurable way to test how the body responds to infection.
Despite being injected with the E. coli endotoxin, Wim Hof did not get sick and had a far lower inflammatory response compared to other test subjects. Blood tests showed a significantly reduced release of pro-inflammatory cytokines, an increase in anti-inflammatory cytokines, and heightened adrenaline and cortisol levels, which helped suppress the usual immune overreaction.
But what’s even more interesting is after the initial experiment, skeptics said, “Wim Hof is just a freak of nature.” So in 2014, researchers tested a group of 12 individuals trained by Hof for just 10 days. The same E. coli endotoxin was injected into all of them, and like Hof, the group showed dramatically reduced symptoms and strong immune control compared to a control group. This proved that his method is teachable and effective, not just unique to him. This 2014 study was published in Proceedings of the National Academy of Sciences of the United States of America (PNAS) and was peer-reviewed.
This study proved that humans can consciously influence their autonomic nervous system and immune response using a combination of breathwork, cold exposure, and mindset. It opened up new possibilities for managing inflammation, autoimmune diseases, and stress-related conditions.
Meditation Part 1
Now that we have covered breath work, I think it’s a good time to introduce a simple meditation practice. I am not a meditation expert, but the science is clear that meditation is such an important part of unlocking our human potential, and the health benefits are so significant. Check out this list of benefits from ChatGPT.
Mental and Emotional Health Benefits
Reduces Stress – Meditation lowers cortisol levels and promotes calm awareness through practices like mindfulness and transcendental meditation.
Improves Focus and Attention – Enhances concentration, mental clarity, and may increase gray matter in the prefrontal cortex (linked to executive function).
Enhances Emotional Well-being – Boosts compassion, gratitude, and joy while reducing anxiety, depression, and emotional reactivity.
Supports Addiction Recovery – Mindfulness improves self-regulation and can reduce cravings in substance use disorders.
Sleep and Relaxation
Improves Sleep Quality – Calms the nervous system, reduces insomnia, and increases melatonin production.
Promotes Deep Relaxation – Triggers the “relaxation response,” lowering heart rate, blood pressure, and breathing rate.
Physical Health Benefits
Lowers Blood Pressure – Relaxes blood vessels and enhances heart rate variability.
Boosts Immune Function – Increases immune cell activity and antibody response.
Reduces Inflammation – Lowers markers of inflammation linked to chronic diseases like heart disease and arthritis.
Neurobiological and Aging Effects
Protects Brain Health – May slow age-related brain decline, preserve memory, and encourage neuroplasticity.
Lengthens Telomeres – May slow cellular aging by preserving the protective DNA-protein caps at the ends of chromosomes.
Long-term Well-being and Self-awareness
Deepens Self-Awareness – Helps identify thought patterns, behaviors, and habitual reactions.
Fosters Mind-Body Connection – Increases present-moment awareness, often improving posture, breathing, and movement.
Cultivates Resilience – Strengthens the ability to recover from adversity with greater grace and clarity.
Like I said before in the breath section, the benefits of meditation eluded me until I added the breath work. So please try and find a meditation practice that works for you. It can be as little as a few minutes per day.
I also highly recommend a meditation app called The Way that was created by a guy named Henry Shukman.
The Way – Guided by Zen Master Henry Shukman
The Way is a meditation app created by Zen master and author Henry Shukman. Built as a single, structured path—rather than an overwhelming menu of options—it guides you step-by-step into deeper calm, clarity, and presence. Drawing on over 35 years of practice in Zen, mindfulness, and Jhana traditions, Henry’s teachings help reduce anxiety, heal past wounds, and open the door to more joy in daily life. Recommended by Tim Ferriss, who credits it with transforming his meditation practice.
And just for fun, here is a great quote my dad found written by Henry. As you will see later, I am a huge proponent of adding a heart focused aspect to my meditation practice so I found this quote especially important.
“Imagine you’re alone in a quiet room. No one can disturb you. You’re comfortable, you’re still, and gradually you’re getting the sense that a greater quiet surrounds you and holds you….You bask in it and feel you’re touching something familiar yet also mysterious and potent. Your heart opens, as if this spell of quiet contains a secret, primordial love, outside time, that has always been here, an unseen bedrock of life. It’s as if a pervasive love underlies everything you experience, as if the whole world floats on a lake of ineffable love….This is meditation – a clear, deep stillness that can meet our most profound spiritual yearnings exactly and fully… This is original love.” (Henry Shukman)
Meditation Practice #1
Wim Hoff breathing (I do 3 rounds but you can do less if pressed for time). He has some nice prompts for this, but try to be present and in your body during the breathing.
After the Wim Hoff, really slow down your breathing and follow your breath. (Remember the “perfect breath” is 5.5 seconds in and out)
Let your tongue feel heavy and rest on the floor of your mouth. This sends a signal to the vagus nerve and is the key signaling component of the parasympathetic nervous system, which governs relaxation.
Focus on the volume of the space inside your head in between your eyes. This should begin to generate alpha brain waves.
You can stay in this place and just focus on your breath during the rest of the meditation, or you can add the below.
Focus attention on the area of the heart and breathe slower and deeper than usual (I personally have to really slow it down to a count of 6 on both the in-breath and out-breath). With each breath, feel your mind and emotions becoming quiet and still.
From that place of stillness, breathe in a heart quality that raises your vibration such as peace, gratitude, love, or compassion. As you breathe, imagine breathing this feeling into your heart area and your entire being.
Do this for as long as you want, but start with just a few minutes if you are just getting started.
Cold Therapy
I first discovered cold therapy through Wim Hof, but not for the reason most people associate him with. I was originally interested in his breathwork techniques to help manage anxiety. What surprised me was how much cold exposure — a core part of his method — ended up transforming my mood and overall wellbeing.
It started with cold showers. I noticed almost immediately that I felt significantly better after stepping out. Eventually, I invested in a cold plunge, and now it’s become a consistent part of my morning routine — right after breathwork and meditation, but before my workout.
Cold therapy has been a game-changer for me. The mental clarity, emotional lift, and sense of accomplishment I feel after stepping out of that water is hard to put into words. I feel the mood boost for several hours. If you're curious, I highly recommend starting with cold showers — it’s free, accessible, and surprisingly powerful. It especially helped me with controlling my stress and anxiety. I rarely miss a day.
The Science Behind the Mood Boost
When I asked ChatGPT to explain the mechanisms behind why cold plunging improves mood, here’s what it offered — and it lines up well with what I’ve experienced firsthand:
Endorphin Release
Cold exposure activates the sympathetic nervous system and triggers the release of endorphins — our natural “feel-good” hormones — which help reduce stress and elevate mood.Increased Noradrenaline
Cold plunging increases noradrenaline levels, a neurotransmitter linked to improved focus, energy, and emotional resilience.Reduced Inflammation
Chronic inflammation is often tied to mood disorders like anxiety and depression. Regular cold exposure can reduce systemic inflammation, which may alleviate some of those symptoms.Stress Adaptation
Repeated exposure to cold trains your body to handle stress more effectively, leading to greater emotional stability and a stronger mind-body connection.Better Sleep
Cold plunges lower your core body temperature, which can improve sleep quality — a huge factor in maintaining good mental health.
Many people report feeling an immediate "post-plunge high," and regular practice seems to build deeper emotional resilience over time. For me, it’s not just a fleeting sensation — it’s become a foundational habit for staying grounded and energized.
How to Start
If you’re interested but hesitant, you don’t need to jump straight into buying a plunge tub. Start small. Here’s how I began:
Start with your normal hot shower.
At the end, turn the water to cold.
Go 30 seconds facing forward, then 30 seconds on your back.
Gradually increase your time — I worked up to about four minutes.
You’ll know quickly if this works for you. For me, the mood boost was so profound that I knew it was worth committing to.
Eventually, I bought a Plunge Air, and I’ve been very happy with it. I keep it in the backyard, and it’s super easy to maintain — just a monthly lint and filter clean, and I change the water a few times a year.
Cold therapy isn’t for everyone, but if you’re looking for a low-tech, high-impact way to elevate your mood, it’s one of the most effective tools I’ve found. Start cold, stay consistent, and let the results speak for themselves.
The Masterpiece Day
The idea of a Masterpiece Day comes from Brian Johnson — not the longevity hacker who's been in the news lately, but the founder of Heroic, a platform grounded in ancient wisdom and modern science. Brian’s work centers around human flourishing, and this concept of a Masterpiece Day is one of his most practical tools.
What Is a Masterpiece Day?
A Masterpiece Day is about intentionally stacking small practices that increase the odds of you having a great day. As Brian puts it, if we want to thrive in life, we do it one day at a time — so understanding what makes a great day is essential.
For many people, this includes habits that support physical well-being — like sleep, movement, and nutrition — but it also includes deeper elements. Brian introduces practices like Deep Love Time Blocks, where you're fully present with loved ones (yes, that means phones down).
Kryptonite: What Gets in the Way
Just as important as identifying what makes a day great is noticing what gets in the way. Brian calls these obstacles Kryptonite — the habits that drain our energy, joy, and focus. For you, it might be doomscrolling, mindless snacking, binge-watching news, or other behaviors that pull you out of alignment.
Personally, one piece of Kryptonite I eliminated was obsessive news consumption. It only made me anxious, and letting go of it was one of the best decisions I’ve made. Quitting alcohol years ago is another huge shift — although “Kryptonite” might not be a strong enough word for that one.
Another one I’m still working on: compulsively checking my inbox. For a while, I convinced myself that chasing inbox zero was productive. In reality, it rarely creates real value. I even purchased a browser extension called Inbox When Ready that hides my inbox until I choose to see it — game-changer.
My Personal Morning Rhythm
I don’t obsess over this routine, but I do revisit it regularly, especially if stress starts creeping back into my life. When that happens, I ask myself: Was there anything I could’ve done differently today? I reflect, but I don’t dwell — then I shift focus to the next day with intention.
Here’s what a typical Masterpiece Morning looks like for me:
Masterpiece Day (AM) – Start time: 5:30 AM
A great night’s sleep (starts the night before)
Contemplation and journaling — often paired with inspirational reading and a focus on gratitude
Breathwork, prayer, meditation (non-negotiable)
Cold plunge (4 minutes at 44°F — resets my mood and energy)
Big Frog — the one work to-do that moves the needle that day that I know I will be happy I completed.
Movement — outside if possible (1–2x/week), yoga (1–2x/week)
Connection to loved one — making breakfast for my daughter is an example
You might be thinking, how does he have time for all this? Fair question. The truth is, it took years of practice, sacrifice, and tweaking to get here. I didn’t have the freedom or discipline to do all this in my 30s or 40s. I'm 53 now, and this routine is a gift I’ve built for myself over time.
Afternoon & Evening Rhythm
I don’t follow a strict structure during my work day — most days are filled with meetings, Zooms, and unpredictable work situations. But I do take short breaks throughout the day (1–3 minutes) for heart-focused breathing, and I try to step outside for a walk after long stretches of deep work.
Masterpiece Day (PM)
Deep Love Block with family — dinner at home or a date night with my lovely wife
Optional short workout if the morning didn’t allow for it
Uplifting content — something nourishing
“Shut down complete” by 8 PM — phone off, lights down
In bed by 9:30 (or 9:00 when I’m really dialed in)
Macro Goals
These daily practices are powerful, but I also hold a few macro goals in mind. One of the most important is minimizing phone and tech use — especially avoiding screens first thing in the morning. Another is intentionally cultivating friendships. A few years ago, I realized I had let some close relationships fade, so I made it a goal to have at least one in-person connection with a friend or group each week. That simple shift has brought a lot of additional joy and meaning into my life.
Measurement & Mindset
Brian talks a lot about tracking and scoring your habits. That might appeal to some people — and I do track my sleep and movement via an Oura Ring — but I’m not drawn to gamifying everything. Life already feels competitive enough. Still, I completely agree with his idea that tiny, consistent improvements compound over time.
Final Thoughts
We can’t have a Masterpiece Day every day — life is messy and unpredictable. But having a set of practices and principles gives us a North Star. It helps us recognize what great feels like. And when we drift, we can course-correct with a little more grace and a lot more clarity.