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Here is a simplified way to approach health: Don’t Die Protocol Mastering your resting heart rate Over five years I evolved from obese, depressed, and inflamed to arguably having the best comprehensive biomarkers in the world. It feels amazing. You do not need to do what I do to achieve exceptional health. It’s much easier than you think. Foundational building blocks + Your body is in charge, not your mind. + Systems and habits rule your life, not in-the-moment decisions. + Existence is the highest virtue. I’m going to help you simplify the chaos of health into something very simple. I’ve become the most measured person in history and of all the things I measure, there is one marker that I value above them all: resting heart rate before bed. Why? Because it tells the truth. It reflects your nervous system, your habits, your food, your stress, your sleep, your life. It’s the single most powerful, real-time indicator of how your system is performing. Lower RHR is a longer life, better sleep, calmer mind, stronger body. Step One: Measure It Tonight, before bed, measure your RHR: + Use a wearable device (e.g. Oura, Whoop, Apple Watch), or + Place two fingers on your neck, count beats for 6 seconds, and multiply by 10. Let’s say it’s 60 bpm. Your objective over the next 30 days: lower it by 10% → to 54 bpm. Your entire life now orients around this single metric. Here is a sample day: 4:30–5:00 AM — Wake up naturally 5:00 AM — Light in the eyes 5:30 AM — Pre-workout fuel 6:00 AM — 1-hour workout (strength, cardio, balance, flexibility) 7:30 AM — Breakfast 8:00 AM–12:00 PM — Deep work 12:00 PM — Lunch 1:00–5:30 PM — Focused work 5:30–6:00 PM — Final meal of the day 9:00 PM — Wind down. Screens off. 10:00 PM — Asleep. This works by lowering your RHR. + Daily exercise → Strengthens heart, lowers baseline rate. + Early dinner → Reduces overnight digestive strain. + No screens at night → Calms your nervous system. + Wind-down routine → Transitions body into parasympathetic state. Next Level Once your schedule is aligned, we eliminate the next obvious enemies: + Processed sugar, fried foods, fast food, excessive stimulants All of these raise your resting heart rate. You're trying for compounded gains 1. It starts with one win: lower RHR → better sleep. You fall asleep faster. You stay asleep longer. Your body repairs deeper. 2. Better sleep compounds into stronger willpower. You have more strength to make better choices. 3. Stronger willpower compounds into consistent exercise. You move your body, strengthen your heart, and release feel-good chemicals daily. Daily movement compounds into better eating. 4. You crave nutritious food. You recover faster. You stop eating junk. Eating clean compounds into self-respect. 5. You avoid what dulls your edge — sugar, alcohol, late nights, chaos.Compounds right back into an even lower resting heart rate. Focusing on your resting heart rate before bed helps you overcome your worst habits: + bad sleep habits + late night binge eating + doom scrolling before bed + not getting exercise + eating bad foods