Week 11: You Have Become the Signal

You are no longer reacting to nature. You are resonating with it.

Week 11 isn’t about doing more.

It’s about realizing what you’ve already become.

You’ve reprogrammed your clock.
You’ve restored your light sensors.
You’ve rebuilt your redox system.

This week? You radiate that signal into every part of your life.

Your Commitments This Week:

Light
🌞 You are now strategic with sunlight—not just present, but trained.
– Continue daily sunrise exposure.
– Prioritize afternoon sun to the torso, legs, and face. Remember that the solar callus is built through morning and evening light—the more you get from sunrise-10 AM and 5 PM-sunset, the more UV your skin can handle in the middle of the day. This is resilience building!
– Aim for max sun exposure all day long, regardless of the season or UV zone. Cover yourself with sun clothing (NOT sunscreen) when you are approaching sunburn. You are now harvesting light.

– Use cold to increase your tolerance to sun. Jumping in a lake, pool, cold plunge and letting your skin temperature cool down considerably is a fantastic way to decrease sunburn risk and maximize your time outdoors.

Savage Challenge → Max sun exposure every day this week — push yourself. How long are you able to stay outside without feeling like you're burning? What time of year is it? You should be feeling much better shirtless, barefoot, outdoors as much as possible.

Movement
🏋️ Add weighted movement 2–3x this week using a kettlebell.
– Focus on foundational lifts: swings, squats, overhead presses.
– Always barefoot or minimalist shoes.
– Integrate kettlebell flow outside under the sun when possible. Kettlebell flow means integrating your kettlebell movements along with the primal movements we have been incorporating for weeks now.
🔥 Maintain sprint practice (2-3x/week).

Savage Challenge → Do a kettlebell high intensity interval training (HIIT) session. Do kettlebell squats x 10, then sprint, then rest 30 seconds. Repeat. Continue for 15 minutes. This gets difficult really fast.

Cold
🧊 You're entering full cold adaptation.
– Cold showers are now standard.
– Swim in a natural body of water at least twice this week, even if only for a few minutes.
– Aim for one immersion long enough to provoke shivering (with proper safety). This is mitochondrial power training.

Savage Challenge → Shiver twice this week in a natural body of water. Keep it safe and controlled. I didn't say prolonged shivering or hypothermia.

Food
🍖 You now eat only two meals/day, no snacks, no exceptions.
🥩 Protein stays the cornerstone, carbs remain seasonal and light.
🌾 Eat one local animal-based food this week you haven’t yet (e.g., raw dairy, organ meats, local eggs, wild fish).
– This is mitochondrial health through regional biodiversity.

Savage Challenge → Try another new, uncomfortable food source. If you can, source a dozen oysters and eat them raw.

Circadian
🕶 Continue absolute screen cut-off 2 hours before sunset. Your screens should be mostly red by now.
🚫 This week: we begin full EMF discipline
– Turn Wi-Fi off at night. Either use the Wi-Fi settings or use a timer on your outlet (10 PM-6 AM is a good timing, protect your sleep).

– Consider using a wired, ethernet connection instead of Wi-Fi.
– Phone must be in airplane mode and physically distant from the bed.
– Consider a basic EMF meter to audit your bedroom and home (link in 'purchases').
🌑 Blackout sleep cave. True darkness = melatonin = repair.

Savage Challenge → Change the settings on your wifi to turn off every night, do not flip a light switch a single time all week, use the red tape you should have purchased a while back and tape off lights in your refrigerator, alarm clock and anywhere else the annoying little LEDs pop up.

Meditation / Presence

🧘‍♂️ By now, you’ve rebuilt light, food, cold, and movement. Now you reclaim the final frontier — your own mind.

This week, begin a daily 10–15 minute meditation practice.

• Sit in silence, no phone, no music, no distraction.

• Breathe through your nose. Follow the breath in and out. Nothing else.

• When your mind wanders, notice it, and come back to the breath. Over and over.

• Another practice option is classic Zen meditation. Close your eyes, breathe naturally. Count to 10. If your mind wanders, start over. If you make it to 10, great work, now start over. This is classic Japanese discipline; chop wood, carry water. Every day.

This isn’t about bliss or emptying your head. It’s about discipline of attention.
The modern world scatters you. Presence stitches you back together.

Do this in the morning sun or in evening darkness. Both are powerful. Don’t overthink it. Just sit, breathe, return.

Why This Matters

You don’t heal in isolation. You heal in alignment.

• Your nervous system is calm.

• Your food rhythm is second nature.

• Your habits no longer feel like effort.

This week, we let the system sing.

Track Your Rhythm – Week 11

✅ 60–90 minutes of high sun, torso exposed
✅ Kettlebell movement (2x minimum)
✅ Sprint or explosive primal movement
✅ Cold shower daily, 2x natural water immersion
✅ Only 2 meals/day, no snacks
✅ New animal-based local food
✅ Wi-Fi off at night + phone in airplane mode
✅ Full blacked-out, EMF-minimized sleep environment

📄 Week 11 PDF

Your health isn’t private. Make it infectious.

“I started teaching this to my wife and kids. We all go outside now at sunrise. We eat dinner earlier. The whole house feels alive and clear.”
—James, 44, TX

Purchases

• Click HERE for an EMF meter to test electrical and magnetic frequencies inside your home, car or workplace