Journal
Notes from the practice.
Slow reading on longevity, recovery and performance — from a practice based in the tropics.
Longevity · Recovery · 9 min read
Peptide Therapy in Bali: A Practical Field Guide for Longevity, Recovery and Healing
A grounded look at peptide therapy in Bali — BPC-157, TB-500, Ipamorelin, CJC-1295 and GLP-1 — when it's worth it, how it's prescribed, and how Canggu fits in.
Recovery · 6 min read
Cold Plunge and Sauna in Canggu: How to Build a Recovery Week That Actually Works
Where to plunge, when to sauna, and how to sequence heat and cold around training and surf for a sustainable recovery week in Canggu.
Recovery · 7 min read
The Bali Recovery Protocol: How Heat, Cold, and Ocean Reshape Performance
How to structure a weekly recovery practice in the tropics using sauna, cold plunge, and ocean swimming — without overdoing any of them.
Longevity · Recovery · 8 min read
Sleep is the Substrate: Why Your Longevity Stack Starts at 10pm
Circadian biology, sleep architecture, and the unglamorous tropical-climate upgrades that quietly outperform everything else.
Longevity · 6 min read
What Longevity Actually Means (And What Most People Get Wrong)
Healthspan vs lifespan, the four pillars, and why measurement matters more than any single protocol.
Longevity · 8 min read
Hormone Optimization in Bali: A Clear-Eyed Guide for Men and Women in Their 30s, 40s and 50s
Testosterone, estrogen, thyroid, cortisol — what hormone optimization in Bali actually involves, who it suits, and how to run it alongside training, sleep and a real life.
Longevity · 8 min read
GLP-1 in Indonesia: Semaglutide, Tirzepatide and the Longevity Conversation Beyond Weight Loss
How GLP-1 medications like semaglutide and tirzepatide are being used in Indonesia for metabolic health, inflammation and longevity — and how to run them responsibly.
Recovery · Longevity · 6 min read
Working With a Sleep Coach in Canggu: What Actually Changes in 90 Days
What a sleep coach in Canggu actually does, what 90 days of structured work looks like, and the tropical-climate fixes that quietly do most of the work.
Longevity · Performance · 7 min read
Health Optimization in Canggu: The Year-One Practice
What a serious year of health optimization in Canggu actually looks like — labs, training, recovery, sleep and nutrition, sequenced over twelve months.
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