Ten Principles. One Standard.

01 · The Code

Move Every Day —
Without Exception

The body adapts to the signal you give it consistently. Not the hardest session. The most consistent one. Train when it is inconvenient. Train when it is uncomfortable. Train when you would rather not. That is the practice.

02 · The Code

Eat What Built
Your Ancestors

Animal protein. Organ meat. Seasonal plants. Real fat. Nothing your great-grandmother would not recognise as food. Your biology has not changed. Your food supply has. Close the gap between the two.

03 · The Code

Sleep Is the
First Protocol

No supplement, no modality, no training frequency outperforms eight hours of quality sleep. Engineer it. Protect it. The dark room. The cool temperature. The consistent window. Sleep is not passive recovery — it is the foundation everything else sits on.

04 · The Code

Seek Voluntary
Discomfort Daily

Cold immersion. Hard rolls. Heavy carries. Difficult conversations. The practice of choosing discomfort — deliberately, regularly, without dramatic reward — trains the nervous system to stay calm when discomfort arrives uninvited. This is the transfer that matters.

05 · The Code

Go Outside
Barefoot First

Morning light. Grounded feet. These are not wellness aesthetics. They are the two primary inputs that anchor your cortisol awakening response, set your circadian rhythm, and determine your energy, focus, and sleep quality for the entire day. Do this before anything else.

06 · The Code

Breathe With
Intention

Three rounds of Wim Hof every morning. This is CO2 tolerance training. This is HRV improvement. This is the prefrontal override of the panic response — the same response that makes you gas out in a bad position. Breathwork is grappling training. It is also lymphatic work.

07 · The Code

Protect the
Testosterone

Avoid endocrine disruptors. Synthetic fibres against skin. Seed oils in your food. Chronic sleep debt. These are not minor inconveniences — they are direct suppressors of the hormonal environment that determines your recovery, your drive, and your physical capacity in midlife.

08 · The Code

Build Skill Over
Strength Alone

Strength fades. Skill compounds. The 55-year-old who is still dangerous on the mat is dangerous because of timing, leverage, and technical depth — not because they can out-muscle someone half their age. Build both. Prioritise the one that does not have a ceiling.

09 · The Code

Recovery Is
Not Optional

Cold immersion. Sauna. Grounding. Mobility work. Active recovery sessions. These are not rewards for hard training — they are the second half of the training session itself. The adaptation happens in recovery. Train that half as seriously as you train the other.

10 · The Code

Stay on the Mats —
That Is the Whole Game

Everything above serves one outcome. Stay healthy enough to keep training. The practitioner who trains consistently at 70% for twenty years will outperform every person who trained at 100% for two years and stopped. Longevity on the mat is the victory condition. Everything else is strategy in service of that.

@thatjiujiteiro

@stopkillingtheplants