Week 10: Fragile No More

You’re not just regulating—you’re rewilding.

You’ve been unlearning dependence for ten weeks.

Now we test resilience.

You’ll push a little harder.
Stay a little colder.
Move a little more intensely.
Feel a little more alive.

Week 10 is not about performance—it’s about self-trust.

Your Commitments This Week:

You’re now in the final triad—Weeks 10 to 12—the refinement phase. This is where identity locks in. We’re no longer building habits—we’re hardwiring them. You don’t just do these practices anymore… you are this pattern.

Light
🌞 Morning, midday, and evening light exposure are now clockwork. The next level? Seasonal awareness. Start noticing the arc of the sun each day and how it shifts week to week. Your body runs on light—but that light changes.
🌗 Watch moon phases and track how your energy, hunger, or sleep may subtly respond. You are nature, not separate from it.

Savage Challenge → Track sleep, rate it 1-10 & journal your bedtime routine. Find the missing pieces.

Movement
🧍‍♂️ Add a squat practice: spend 10+ minutes a day in a deep resting squat. Don’t force it—just hang out there when reading, waiting, or thinking.
🌲 Introduce nature resistance—hike a trail, carry a rock, crawl uphill, climb a tree. Train the body with the environment.

Savage Challenge → Spend 20 minutes in primal positioning every day. This includes deep squat, hip hinge (with bent knees), seiza (sitting on your knees) and cross legged sitting. Explore how each position feels, where it's tight, what's comfortable, what isn't.

Cold
🧊 20 minutes in cold immersion, split into intervals if needed (e.g., 10 in the morning, 10 in the evening) 2x this week. Continue with daily sessions of at least a cold shower.
❄️ Post-cold, air dry outside when safe. The skin needs to learn how to radiate and recover.

Savage Challenge → 20 minutes cold immersion every day. Push yourself. Can you find colder water?

Food
🌅 Dinner now aligns to sunset—no eating past dark. This final circadian anchor is key.
🥩 Begin a 24-hour fast once this week—no food from dinner one day to dinner the next. (Skip if underweight or not ready.)

Savage Challenge → A 24 hour fast is already savage, if you're feeling up to this one, great work.

Circadian
🛏 You should now be naturally sleepy post-sunset. Track how your dreams change with red light and screen-free nights.
💡 Evaluate: Is there any artificial light left in your evenings? Finish the job. Replace, dim, or cut it out.

Savage Challenge → Finish changing every light bulb in your house to red or incandescent. Ensure you are using only red reading lights. Even still, use as few lights as possible!

Why This Matters

We were not built to survive comfort. We were built to rise to challenge.

You are no longer afraid of sensation.

You seek it.
You’re no longer confused by fatigue—you understand it.
You don’t need a pill—you need a protocol.

This week shows you how much capacity you’ve recovered.

Track Your Rhythm

✅ All three sunlight anchors (sunrise, solar midday, and sunset)
✅ Full red light evenings, 100% screen-free post-sunset
✅ 20 minutes total cold immersion
✅ Deep squat position held daily (10+ min total)
✅ One wild nature movement session (e.g., hike, carry, climb)
✅ Dinner aligned to sunset, no food after dark
✅ One 24-hour fast (if safe)

📄 Week 10 PDF

Disease is noise. Health is signal.

“I don’t need coffee anymore. I sat in the sun, barefoot and still, and I felt more energy than any stimulant ever gave me.”
—Martin, 49, AZ

Purchases

Purchase a kettlebell as we will be adding some weighted movements to your exercise next week. I would suggest starting at approximately 25 pounds for females and 35 pounds for males. I would also suggest buying this from a local sporting good store so that you can feel the weight in person and judge what is best for you. All you need to be able to do now is hold the weight and walk around with it for two minutes without having to drop it.