✍️ WORKING DOC (WIP)

🤍 Special thanks to Storm and Fella for putting this together and executing with the Vitalia community.

Context & Goal

To create a Vitalia Protocol, a coherent system of behavioral & biological actions which Vitalians can opt into in order to align their personal health with Making Death Optional.

In this way, we can build the world’s first longevity district (as part of the wider Vitalia city). In this district, all residents sign a declaration to live their daily life according to the principle of an infinite life, purposeful and with optimal health.

Protocol Key Pillars

I. Purposeful Productivity - Defining a (subjective) meaningful existential purpose & efficiently execute it into reality [Mission-focus x Deep-work x Accountability]

II. Holistic Health - Setting comprehensive routines & habits for an optimal body and mind [Nutrition x Fitness x Recovery]

III. Biotechnological enhancement - Leveraging technology to augment human capabilities [therapy-tech, cybernetics, Ai tools]

The Optional Schedule

V1:

• Weekdays
• 05:30 wake up + routine
Out of bed
15/20’ run [Strava] - max speed Mon & Thu
Sunrise meditation & cold plunge
Verbal diary with Otter during run or shower:
• Whatever it’s on your mind (dreams/problems x analyzis/solutions)
• Objectives & Key results for the day
• Note: some people start right after they wake up, starting to work right away
Bonus: run notes through LLM for analysis and tips (manually x IFTTT API integration)

[Distribute Meal 1 between 6:30-9:00]

• 06:30 work
• 12:30 gym
• 13:45 meal 2
• 14:30 work
• 17:30 gym - 45’
• 17:00 - meal 3 (Nutty Pudding + 20g whey)
• 18:15 - Sunset meditation
• 20:30 in bed
• Saturdays: free form
• Sundays:
• until 15:00 free form
• 16:00-18:00 weekly review & planning
• 18:00 sunset
• 20:30 in bed

V2:

• Weekdays
• 05:30 wake up + routine
Out of bed
15/20’ run [Strava] - max speed Mon & Thu
Sunrise meditation & cold plunge
Verbal diary with Otter during run or shower:
• Whatever it’s on your mind (dreams/problems x analyzis/solutions)
• Objectives & Key results for the day
• Note: some people start right after they wake up, starting to work right away
Bonus: run notes through LLM for analyzis and tips (manually x IFTTT API integration)
• 06:30 work
• 12:30 flexibility session
• 13:00 work

[Distribute 2 meals + 1 snack between 6:30-17:30: e.g. 09:30 - Meal 1 (BF); 13:00 - Meal 2 (Free meal); 15:30 - Snack (Banana + 40g protein or 2 protein bars)] - [myfitness pal]

• 17:30 gym - 45’
• 18:15 sunset + meditation
• 18:30 meal 3 (Nutty Pudding + 20g whey)
• 20:30 in bed
• Saturdays: free form
• Sundays:
• until 15:00 free form
• 16:00-18:00 weekly review & planning
• 18:00 sunset
• 20:30 in bed