GET OUTSIDE.
Quantum photons. Reset your clock.
Direct sun within 60 minutes of waking. Eyes open, no sunglasses, no screen between you and the sky. Ten to thirty minutes depending on latitude and cloud cover. This is not a supplement — it is the single strongest signal your circadian system gets all day.
Morning UV light sets cortisol release, calibrates melatonin timing 12–14 hours later, and triggers the mitochondrial cascade that will determine how tired you are at 3pm. Vitamin D synthesis is a bonus. The timing signal is the real drug.
10–30 min morning sun, skin + eyes exposed.
Within 60 min of waking. Sundown if you can.
Free. Always has been.
MODERATION.
Ditch the toxins. Upgrade mitochondria.
The single fastest intervention most people can make for cardiovascular risk, liver inflammation, cognitive decline, and sleep quality is to drink less alcohol. Not zero — less. Ultra-processed food follows the same rule. Nicotine, sugar, seed oils. You don’t have to be a puritan. You have to be honest.
Temperance is not abstinence. It is calibration. Know what you’re consuming, in what quantity, with what frequency. The things that make you feel bad tomorrow almost always make you feel bad five years from now.
Cap or skip. The "one glass of red" research is dead.
If it has 10+ ingredients you can’t pronounce, it’s not food.
Stop if you can. If you can’t, know your dose honestly.
BREATHE CLEAN.
Breathwork. Go outside and play.
Indoor air quality, nasal breathing, and breath pacing are three of the most-ignored inputs in western health. CO2 buildup in poorly ventilated rooms degrades cognition measurably within hours. Mouth breathing during sleep destroys airway, dentition, and sleep architecture. Fast, shallow breathing at rest keeps sympathetic tone elevated all day.
Open a window. Tape your mouth at night if you have to. Practice slow nasal breathing — 4 seconds in, 6 out, a few minutes — when you’re wound up. None of this costs anything. All of it works.
Ventilate. HEPA if you’re in a city.
Default breathing route. Mouth closed at night.
4 in / 6 out when stressed. Vagal training.
SLEEP FIRST.
Sacred wind-down. Pitch-black sleep.
Sleep is not optional. It is the window in which every other thing on this list does its work. Muscle repair, memory consolidation, glymphatic clearance of neurotoxins, hormone synthesis, immune function — all on the night shift. One bad night reduces insulin sensitivity by ~25%. Chronic short sleep is a cardiovascular, metabolic, and psychiatric risk factor.
Seven to nine hours. Dark room, cool room, consistent schedule. No screens in the last 60 minutes if you can swing it. No caffeine after noon if you’re sensitive. If you’re not getting real sleep, no protocol on the rest of this site will save you.
7–9 hours. Measure it honestly for two weeks.
Cold. Dark. Quiet. No exceptions worth making.
Same bedtime, same wake. Weekends included.
RELATIONSHIPS MATTER.
Pray. Reflect. Feed the soul.
Social connection is not soft. Loneliness carries a mortality risk comparable to smoking. The Harvard Study of Adult Development followed 700 men for 80 years. The single strongest predictor of late-life health was the quality of close relationships — not cholesterol, not income, not IQ.
Trust is showing up for the people you love, being known by them, allowing yourself to ask for help. It is also knowing which relationships drain you and creating honest distance. Purpose, meaning, and faith belong here too. This isn’t woo. It’s documented survival advantage.
Three to seven people you’d call at 2am.
Something larger than your own comfort.
Distance from what drains you. No apology.
MOVE DAILY.
Move every day. Lift. Sprint. Carry.
Two things only. Strength — because muscle is the organ that burns glucose, stabilizes joints, and keeps you out of a nursing home at 85. Zone 2 cardio — because mitochondrial density and VO2max are the strongest predictors of all-cause mortality in your fifties and beyond. Everything else is a flavor.
Two to three strength sessions a week. Three to four hours of zone 2 a week (nose-breathing pace, conversational, boring). Add anything you enjoy on top — sprints, sport, yoga, martial arts. Don’t skip the two basics for the bonus layer.
2–3x / week. Compound lifts. Progressive load.
3–4 hours / week. Slow enough to talk.
Walk. 8–10k steps isn’t a trend. It’s the floor.
EAT LIKE A COCKROACH.
Ancestral food. Less chemicals.
The cockroach is the most successful animal on earth because it eats what's in front of it, doesn't eat what's obviously toxic, and doesn't starve itself on purpose. Your diet should look the same.
Protein — real protein, ~1g per pound of lean body mass, from meat, fish, eggs, dairy if you tolerate it. Plants — whatever is in season wherever you live, cooked or raw. Minimize ultra-processed. Minimize sugar. Be skeptical of anyone who tells you a single macronutrient is the enemy. The full framework is in the book.
The letters on this page are the skeleton. The book is the skeleton with muscle, nervous system, and a face. Meal templates, seasonal guides, macro calculators, case studies — all in the book.
BUY THE COCKROACH DIET →~1g/lb lean mass. Non-negotiable after 40.
In season. Cooked or raw. Color variety.
UPF. Seed oils in quantity. Liquid sugar.
“Kill the Code of Comfort.
Find your Noble Pursuit.
Commit to your Cosmic Calling.”
DO THIS FIRST.
Most people who arrive at KILLER.HEALTH looking for a peptide protocol don't actually need one. They need sleep, sunlight, and some protein. Run STARTED for 90 days. Track how you feel. If you still have a specific, stubborn, structural problem after that, bring in the advanced tools.
This is the one thing on the entire site we recommend unconditionally, because it costs nothing, risks nothing, and works for everyone. It is healthy advice. It is not medicine. It is the foundation.
TEN CHAPTERS DEEPER.
“This is not a diet book. This is a survival manual for the apocalypse.”
This is the one page on KILLER.HEALTH that carries a healthy-advice framing instead of the standard “not medical advice” disclaimer. Sunlight, sleep, movement, and real food are universal human needs, not therapeutic interventions. If you have a medical condition, medications, or specific dietary restrictions, talk to your physician before changing anything. STARTED is drawn from THE COCKROACH DIET. Full framework, case studies, and templates at cockroachdiet.com.