Free. This is the starting point for every single protocol on this site, whether you're here to quit nicotine, run a fast, or go deeper. Your body needs to be working properly before anything else works.
Not optional. Not something to sacrifice for productivity. The foundation the other three depend on.
Full guide ↓Real food, minimally processed, sourced as well as you're able to. This is the single biggest lever most people have and don't use.
Full guide ↓Your body was built to move. It doesn't have to be intense. It has to be daily.
Full guide ↓Direct sunlight, ideally near sunrise or sunset, sets your circadian rhythm and supports nearly everything downstream of it, including sleep.
Full guide ↓I've practiced these four things for over a decade, since I turned my own health around in my mid-30s after a doctor told me I was pre-diabetic and had no other option but medication. I refused, changed my diet, lost 60 pounds, and reversed my markers. That was the first proof I had that there might be a better way.
It doesn't matter what brought you here, these four things matter for every single protocol on this site. Advanced Protocols ask you to have this foundation truly in place, not to keep you out, but because your body needs to be in good working order before that kind of work is appropriate. Other protocols are still being built out and will open up here as they're ready.
Not a prescription. Not medical advice. This is what worked for one person. Talk to a doctor before changing any health protocol or medication.