Roadmap/06 - Activities

Food

• Try the carrot salad
• Try a new recipe
• Eat well without cooking
• Drink
  • Sparkling water
    • Deliver CO2 to your gut, improving digestion, constipation, and blood flow.
  • Fresh milk
  • Fruit juices
  • Coconut water
• Bite into a wheel of Parmigiano Reggiano
• Eat fruit
  • 2 lbs of perfectly ripe lychee eaten in 10 minutes
  • Fresh squeezed orange juice from super sweet California navel oranges
• Eat until you’re full and no more.
• Eat stuff that makes you warm.
• Eat stuff that makes you poopoo regularly.

Social

• Help your fellow man
• Confront liars
• Stare at women (pretty)
• Do or get someone to do something you've been afraid of
• Talk to your grandma
• Make new friends

Therapeutic

• Sit under chicken/brooder incadescent infrared lamp
• Bag Breathing
• Buteyko breathing
• Put bioenergetic.live in the background
• Bath with supps
• Donate blood
  • Do a good deed, increase lifespan, lower the chance of degenrative diseases
  • Lowers metals and PSFAs in your bloodstream
• Sauna
  • Sweet dynorphin release, will save you from stroke/heart attacks.
• Sitting in 100 gallon bag filled with CO2
• Chew Mastic gum
• Aspirin soap
• Skincare

Outdoors

"Walking is a better form of exercise." - Ray Peat "A walk through interesting and pleasant surroundings consumes more energy than does harder but more boring exercise." Ray Peat

• Walk in the woods
  • Great for mental health
  • Average increase in creative output was around 60%.
• Sunlight
  • It's free
  • Vitamin D
  • Nice tan
  • "Light, play, environmental variety and exploratory conversations stimulate the whole organism in an integral way, stimulating repair processes and developmental processes." - Ray Peat
  • "Sunlight can ...cure depression & increase intelligence" - Ray Peat
  • Link to Suntaning & exposure
• Grounding
• Walk barefoot on grass

• Get to high altitude
• Hike or ruck
• Campmusi
• Start a fire and stare at it
• Gardening
  • Tend to plants or grow herbs to connect with nature and promote relaxation.

Creative

• Anything creative to externalize mind
  • Art is integral to our identity and a low-stress outlet for intellectual energy
  • Creative expression fosters "resolution and transformation," countering degenerative processes.
• Crafting
  • Knit, crochet,
    • 89.5% of participants felt calmer after crocheting.
    • 82% felt happier.
    • 74.7% felt more useful/accomplished.
  • Create small DIY projects like scrapbooking to foster calm focus.
• Photography: Capture natural scenes or everyday moments to encourage mindfulness and creativity.
• Painting or Drawing
  • Sketch landscapes or abstract art with pencils, watercolors, or acrylics to express creativity and relax.
• Writing
  • Journal thoughts, write poetry, or craft short stories to engage the mind without stress.
• Playing Music
  • Improvize, make your own songs,strum a guitar, play piano, or experiment with simple instruments like a ukulele for joyful self-expression.
  • Hum & harmonize
  • "Every time you make sounds on a musical instrument, you are stimulating organized processes in your body - it's a kind of nourishment" - Ray Peat

Manual

• Woodwork
• Chop wood
• Build something

Sport

"Push a bike up a hill and ride it down" "Concentric resistance training has an anabolic effect... Some muscle-building resistance exercise might help increase the anabolic ratio" - Ray Peat

• Try concentric
  • link to bodybuilding
• Friendly spar with a friend (for technique)
  • "I don’t think martial arts are necessarily too stressful.” - Ray Peat
• Sprinting (Short Bursts)
  • "Sprinting is probably o.k." - Ray Peat
• Go for a swim

Animal

• Pet a Cat
• Walk your dog
  • If you don't have one pick one from the shelter, he'll appreciate it.

Get mentally challenged

• Play Chess
• Read a Book
  • Media and reading list
• Learn a new skill
  • "Cytochrome oxidase in the brain can also be increased by mental stimulation, learning, and moderate exercise" - Ray Peat

Relaxation

"A quiet, warm environment supports relaxation and efficient respiration, while noise and cold push the system toward stress and inefficiency." - Ray Peat

• Enjoy silence
• Listen to music
  • Link to music
• Yoga
  • Just 1 session of yoga/mobility increases GABA levels 27% for up to 4 days
• Tai Chi
  • "Some of those who claimed extreme longevity practiced controlled breathing and tai chi (involving imagery, movement, and breathing), typically in the early morning hours, when stress reduction is most important. As far as I know, there are no studies of carbon dioxide levels in practitioners of tai chi, but the sensation of warmth they typically report suggests that it involves hypoventilation." - Ray Peat
• A good night's sleep
  • Link to Sleep

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