vicenna

Healthy Living from First Principles

"Width of life is more important than length of life."
- Avicenna

A life lived without adventure, excellence, and deep relationships, is not a life. It's a prison sentence.
So embark on your adventure, seek excellence, and don't forget to nurture and cherish relationships along the way.

Getting Started

We're all unique, one size does not fit all.
Lifelong learning. Science and research are constantly revealing new insights and disproving old ones.
Ask for help. You don't have to do this alone.
I am an accomplished intel analyst, not a doctor, or physician's assistant, or physiologist, or nutritionist. So view these principles with extreme prejudice and skepticism. Find the Truth through research, testing, and experimentation, and not by blindly trusting what someone says on the internet.
It's a Journey, one day at a time. If you stumble, don't beat yourself up. Get back up. Keep going.
Victory over time is the goal, not one day, or one battle. You got this. Make it happen.
Right here, right now.

Core Principles

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Consistency is King

Time, Temperature, Color, Energy State, Sound, Last meal time, Jaw relaxation, Overthinking/Ruminating

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Consistency is King, 30 minutes a day is all you need.

If you're not strength training today, you're walking and running.
And on the seventh day, you rest.

Showing up is half the battle. Create daily/weekly routines, avoid injury, try motivational music, and seek mentors and coaches.

Walking (And Other Aerobic Cardio)

Discussion

Running (And Other Anaerobic Cardio)

Discussion

Strength Training

Your #1 job is to tell your body that this muscle needs to grow.

Technique, slow and controlled, pauses at the eccentric stretch of the muscle.

Muscle Strength: type 1 fibers, more weight per rep, less reps per set.

Muscle Endurance: type 2 fibers, less weight per rep, more reps per set.

Muscle groups, exercises, sets, and reps.

Dropsets, Supersets, and Partial reps.

Schedule, in a day, in a week.

Rest and Rejuvenation

Discussion and reference to Principle 8.

Supplementation

Protein, Creatine, Pre-Workout, Pump Enhancer (Vasodilator), Music (Mood Enhancer), and Post-Workout.

Diet will be discussed based on preventing the leading causes of death, in ranked order:
Cardiovascular Diseases, Cancer, Metabolic Dysfunction, and Neurodegenerative Diseases.
Dr. Peter Attia refers to these diseases and dysfunctions as the "Four Horsemen."

1. Cardiovascular Diseases

Discussion

2. Cancer

Discussion

3. Metabolic Dysfunction

Discussion

4. Neurodegenerative Diseases

Discussion

Macronutrients

Proteins, Fats, Carbohydrates

Micronutrients

Vitamins and Minerals

Fasting plus Big Meals vs More Regular Small Meals

Discussion

Hydration

If your urine is not mostly clear, you're dehydrated.

Hazardous Nutrients and Substances if Consumed in Excess

Calories in general, Trans and Saturated Fats, Carbohydrates, Sugar, Salt (Sodium), Fried Foods, Sauces, Dressings, Caffeine, Nicotine, and Alcohol.

Natural Sources (Food, Sun, etc.)

Protein, Soluble Fiber (Prebiotic), Probiotic, Monounsaturated Fats, Vitamin D, Potassium, Magnesium.

Supplementation

Protein powder and bars, Daily Vitamin, Omega 3 Fatty Acids (Fish Oil), Vitamin D, Magnesium, and others as needed.

Medical Therapies

Medication/Pharmacotherapy, Complementary, and Alternative Medicine.

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Haalt Database - HAALT DB

Hungry, Angry, Anxious, Lonely, Tired, Depressed, Bored.

Stress and Cortisol

Discussion

Journaling, Talking it Through

Discussion

Relationships, Sleep, Exercise, and Diet

Discussion

Addictions

Discussion

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Physical Health, Annual Checkups

Discussion

Oral Health, Semiannual Checkups

Discussion

Medical Tests, Screenings, and Scans

Discussion

Mental Health

Discussion

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Any effort without collaboration will always be and always remain incomplete because we are all unique and two minds are better than one. So I humbly reach out to you with a call for aid. Would you mind providing the final principles so we can build this together? Maybe we can go faster alone, but we can go much further together. Divided we fall. United we stand.

Awaiting your principle...

Awaiting your principle...