Sleep
The foundational recovery input that shapes skin, eye area, mood and body composition.
Sleep is the cheapest, most underrated optimisation. Consistent, sufficient sleep reduces under-eye puffiness and dark circles, improves skin repair and recovery, regulates appetite and supports training. It compounds with every other category and costs nothing.
It improves the eye area, skin, recovery and decision-making simultaneously.
- Eye area
- Skin quality
- Recovery
- Mood & focus
- That you can 'catch up' fully on weekends — consistency matters more than total.
- Fix a consistent schedule
- Dark, cool room
- Reduce screens and caffeine late
- Morning light exposure
- Same bedtime tonight
- No screens 45 min before bed
- A protected, consistent sleep window
- Erratic schedule
- Late caffeine and screens
- Persistent sleep problems warrant a doctor's input.
Put this into a system
Stop reading, start doing. Run a protocol that operationalises this.
Adjustable Dumbbell Set (2×10 kg)
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