Structured protocols and patterns for self-improvement, grounded in evidence-based approaches. A living document.
Reading & Audiobooks
Dual-channel reading: Icelandic text for language maintenance, audiobooks for knowledge intake
Languages
Path to quadrilingual fluency through evidence-based language acquisition
Nutrition
Current food protocol: high protein, high fiber, shelf-stable, minimal friction
Physical Fitness
Bodyweight and weighted calisthenics with flexible equipment programming
Skin Care
Minimalist skin care protocol with scalable interventions for maintenance and repair
Physiological
Garmin-based tracking of HRV, RHR, sleep, stress, and physiological patterns
Technical
Declarative infrastructure, NixOS, and leveraging AI through code-as-configuration