Most people try to optimize their health by stacking more foods, more powders, more superfoods, more hacks, more rules.

I took the opposite route.

I built a lifestyle around the fundamentals human biology actually runs on:
light, minerals, mitochondria, and timing.

Everything else — diet, fasting, supplements, sleep, stress, hydration, training — simply supports those four.

This isn’t another diet.
This is how to operate your biology the way it was built.

Let’s break it down.

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1. The Foundation: A Low-Toxin, Ancestral Diet That Removes the Noise

My core framework is animal-forward, ultra-clean, and toxin-light:

• Grass-fed beef, bison, lamb

• Wild-caught fish for DHA and iodine

• Eggs for choline and cholesterol sulfate

• Collagen or bone broth

• Organ nutrients (food or capsules)

Removing modern food friction eliminates:

• Lectins

• Oxalates

• Seed oils

• Mold metabolites

• Pesticide-heavy plant skins

• Inflammatory fibers

• Hormone disruptors

• Gut irritants

Then I add only the pigments that actually deliver mitochondrial benefits:

• Blueberries

• Blackberries

• Raspberries

• Occasional pomegranate or aronia

• Lemon and lime for liver and gut signaling

Minimal plants.
Maximum signal.
Zero metabolic drama.

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2. Fasting: Aligning Metabolism With the Sun

Fasting isn’t about restriction. It’s about timing.

I fast 14–18 hours depending on:

• Sleep quality

• Training load

• Recovery needs

• Sunlight exposure

• Travel

• Immune status

Why fasting works so well:

It syncs circadian biology.
You shouldn’t eat in darkness. You shouldn’t break your fast before sunlight. The metabolic clock follows the solar clock.

It strengthens mitochondria.
Fasting increases autophagy, reduces inflammation, improves insulin sensitivity, and makes energy production cleaner.

It amplifies light signals.
Sunrise + fasting is one of the strongest dopamine and metabolic resets available.

It improves hormones.
Growth hormone rises. Insulin drops. Thyroid function stabilizes.

It simplifies everything.
Fewer meals. Less digestive burden. More clarity.

Food never comes before sunlight, movement, minerals, and hydration.
Light opens the door.
Nutrition walks through it.

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3. Light: The Master Signal Most People Ignore

Food is fuel.
Light is code.

Light controls:

• Hormone timing

• Neurotransmitters

• Melatonin

• Inflammation

• Mitochondrial charge

• Nitric oxide

• Blood pressure

• Digestion

• Thyroid conversion

• Glucose control

• Immune function

This is why my day follows sunrise → mid-morning light → midday UV-B → sunset.

Sunrise:
Red and infrared tune circadian clocks, prime mitochondria, and start the dopamine cycle.

Mid-Morning:
UVA releases nitric oxide, boosts serotonin, and activates thyroid and steroid pathways.

Midday:
UV-B drives vitamin D, cholesterol sulfate, immune strength, and deep mitochondrial redox chemistry.

Sunset:
Red and near-infrared drop cortisol and raise melatonin for deep sleep.

Most people are light-deficient.
I don’t miss a sunrise.

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4. Hormetic Stress: The Good Stress That Makes You Strong

Your biology gets better when it’s challenged.

My weekly rhythm includes:

• Sauna for heat shock proteins and detox

• Cold exposure for dopamine and mitochondrial biogenesis

• Breathwork for CO₂ tolerance and nervous system control

• Resistance training for metabolic health

• Outdoor movement in real light

• Grounding whenever possible

Plants use anti-nutrients to create hormesis.
I use nature’s version — cleaner, safer, and built into our biology.

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5. Precision Supplementation: Modern Tools With Ancient Logic

Supplements shouldn’t be random.
They should be timed with light cycles and metabolic windows.

Daily categories:

• Mitochondrial enhancers: CoQ10, PQQ, carnitine, NMN pathways

• Redox and detox: sulforaphane, NAC, glutathione precursors

• Polyphenols: quercetin, fisetin (pulsed), rutin, tart cherry

• Methylation: MTHFR support, folate, B12

• Brain: alpha-GPC, CDP-choline, mucuna, uridine

• Gut: colostrum, tributyrin, glutamine

• Minerals: sodium, potassium, magnesium, trace elements

• Nitric oxide: N101 lozenges, beet/polyphenol synergy

• Lipids: DHA, omega-3s, pro-resolving mediators

• Sleep: apigenin, magnesium L-threonate, glycine

And coming soon through STAGGS™ Rhythm Stack Products, the timing is systemized:

• CORE: morning hydration + mineral voltage

• RISE: morning circadian alignment

• SHIFT: midday focus

• UNWIND: evening calm

• REST: deep sleep

Instead of 40 bottles scattered across the house, each blend hits the right pathway at the right time.

That’s supplementation done right.

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6. Why This System Outperforms Traditional Diets

The secret isn’t the labels — carnivore, paleo, Mediterranean, vegan.
The secret is reducing friction and amplifying biological signal.

This system avoids:

• Seed oils

• Plant toxins

• Chronic blue light

• Dopamine dysregulation

• Blood sugar swings

• Supplement mistiming

• Digestive overload

• Circadian disruption

• Ultra-processed food toxins

And it activates:

• Mitochondrial voltage

• Fat metabolism

• Autophagy

• Hormone balance

• Deep sleep

• Cellular repair

• High HRV

• Stable energy

• Mental clarity

• Emotional calm

This is biology aligned with its design.

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7. The Result: A High-Voltage, Photon-Driven Human Operating System

When you remove the modern things that break biology and add back the environment it expects, everything gets better:

• Light before food

• Fasting to clear the system

• Clean, low-toxin fuel

• Targeted pigments

• Minerals and hydration

• Hormetic stress

• Precision supplementation

• Circadian rhythm

• Deep, structured recovery

This system works because it mirrors nature, then enhances it with modern tools.