Human Being Guidelines

An open-source guide to help you be a healthy and happy human being.

Authors

Philip
Curious human being.
@peetzweg

Introduction

Made by me for me as a all in one reference of the learnings i made along the way. I know nothing, I’m not a doctor and all of the written information here is collected by me and something I strive for. It is incomplete and has no claim of correctness. This applies soley to me and works for me and I personally just recommend everything mentioned here to you, in order to become a healthier human being. Take what you need and feel free to leave something if you like.

Evening Routine

It might be odd starting with the Evening routine. To explain this, I for me discovered that sleep is th emost important factor determining my quality of day to day live. And sleep starts the day and evening before.

20:00

latest meal (the earlier the better)

21:00

stop using devices with screens

2. start reading books (ebook with night shift, ok)
3. breathing excercise

22:00 In bed, eyes closed, falling asleep

Sleep

7-9h Mouth Tape

Sleep schedule mdx tool, when to wake up

Sleep cycle around 90 in length.

3 4,5 6, 7,5 9

Morning Routine

06:00 Waking up

1. brush teeth
2. weigh in
3. put on clothes
4. drink (warm) water
5. take pills
6. Meditate / Breathing Exercise (in front of Daylight Lamp)
7. Read

07:00

1. Stretch
2. Coffee
3. Monkey mind on the phone

08:00 Breakfast

09:00 Starting work

Breathing

1. try to always breath in through your nose
2. always breath into your belly first

Techniques

• Box Breathing
• Coherence Breathing
• Focus and Relaxation 5:4:3

Air Quality

Important metrics AirQuality Cheat Sheet

• Carbondioxid CO2 - Keep below 800ppm
• Particle Matter PM
  • PM2.5 - WHO: Keep annual PM2.5 below 5 μg/m³ The closest to zero the better
  • PM0.1
  • PM1
  • PM10
• NOx
• Humidity
• Temperature

Gear

• CO2 Monitor
  • Aranet 4
• Breath Trainer
  • The Relaxato

Hair

• No shampoo?
• air dry

https://x.com/ameensol/status/1991539057978142783

Teeth

1. Rinse
2. Floss
3. Brush
4. Scrape
5. Apply fluoride (once a week)

Technique

Gear

• Ultrasonic Toothbrush
  • Philips Sonicare
• Unwaxed Dental Floss (unwaxed removes more plaque than waxed)
  • DM Sensitive Dental Floss

Light

How many IU (international Unit) per day.

Morning

Evening

Wind-down/Evening routine:

• Reduce Blue light
• setup night shift on all devices

Gear

• 10K Lumen Daylight Lamp

  • Lumie Vitamin L
• Vitamin D Tracker
  • Sun Day Tracker

Diet

Water

4L per day.

insert source

Macronutrients

insert explainer List of Macronutrients

Total Calories: 2000 kcal

Carbohydrate Protein Fat

Protein

0.8-1.6g Protein per KG body weight MAITHINK X

Recipes

List of recommended healthy recipes:

Super Veggie

Vitamins

Please also see supplements

Fasting

• intermittent fasting
• 5 days zero fast

Muscles

Longevity, balance, flexibility, Stretching

Posture

1. Walking
2. Sitting
3. Sleeping
4. Standing?

• stand +40min a day

Training Methods

Sports

Running

Endurance, Lauf ABC

Supplements

Magnesium. Important for muscle functioning and recovery. More important if you do intense sport. Take 1h before going to bed, see Evening Routine.

The current most bio available form is Magnesium glycinate.

Magnesium does not help with sleep. However, with muscle relaxation which can improve sleep but also might not have an effect perse if you don’t suffer from acute muscle exhaustion. Mathew Walker on Magnesium for Sleep on The Diary of a CEO

Vitamin D. Depending where you live and time of year it is important to top up artificially. Here is a graphic showing locations which should benefit from year round vitamine D intake.

insert world map here which shows distinct areas for “No supplements needed”, “supplement in winters”, “supplement year round”

Gwern

Glossary

IU: International Unit

kg: Kilogram (1000g)

g: Gram

ppm: Parts per million

lm: Lumen, != Lux

Ideation

🧠 Human Being Guidelines — Base Outline

1. Core Systems (Biological Fundamentals)

• Sleep – circadian rhythm, duration, light exposure, recovery
• Breathing – techniques (nasal, diaphragmatic, box breathing, etc.)
• Hydration – water intake, electrolytes, timing
• Nutrition – macro/micronutrients, meal timing, fasting, supplements
• Digestion & Gut Health – fiber, probiotics, meal composition

2. Physical Maintenance

• Movement – mobility, flexibility, joint care
• Strength & Endurance – resistance training, cardio balance
• Posture & Ergonomics – sitting, standing, walking habits
• Recovery – rest days, massage, heat/cold exposure
• Body Awareness – proprioception, balance, breathing-movement connection

3. Mental Systems

• Focus & Attention – deep work, dopamine management, mindfulness
• Stress Regulation – nervous system balance, breathing, nature exposure
• Sleep-Mind Link – pre-sleep routines, overthinking control
• Learning & Memory – spaced repetition, curiosity, play
• Emotional Intelligence – awareness, empathy, response patterns

4. Environmental Inputs

• Light – morning sunlight, blue light control, evening dimming
• Sound – noise levels, music, silence
• Air Quality – CO₂, ventilation, outdoor time
• Temperature – exposure to cold/heat, circadian cues
• Nature Contact – grounding, greenery, sensory stimulation

5. Social & Behavioral Layer

• Relationships – emotional health, communication, trust
• Community – belonging, contribution, shared activities
• Boundaries – energy management, saying no
• Play & Humor – mental reset, creativity
• Sexuality & Intimacy – connection, hormones, wellbeing

6. Cognitive & Purpose Layer

• Values & Meaning – purpose alignment, internal compass
• Habits & Discipline – automation of good choices
• Self-Reflection – journaling, weekly reviews
• Growth Mindset – adaptation, antifragility
• Creativity – flow, novelty, exploration

7. System Integration

• Morning Routines – wake-up, sunlight, hydration, movement
• Evening Routines – wind-down, light, reflection
• Weekly Cycles – recovery days, digital sabbath
• Seasonal Adjustments – diet, sunlight, temperature, goals