Body

Build energy. Create consistency. Feel alive.

The BODY pillar is energy, recovery, and simple routines—done consistently.

Your body is your power plant. When energy and recovery align with your day, everything else gets easier. PDH keeps it simple: move daily, sleep deeply, fuel wisely—and let small wins stack.

7–9h

Sleep Target

10–20m

Daily Walk

2L+

Hydration

Energy Management

Balance Your Energy

Energy beats willpower. Design your day around your best hours.

Protect peak blocks: Deep work when you’re sharpest.
Reset between tasks: Breath, sunlight, short walk.
Anchor circadian rhythm: Morning light + hydration.

The body keeps score—but it also keeps momentum.

PDH Principle

Try this week

15 minutes outside within 60 minutes of waking.
One 60–90 minute focus block at your daily peak.
2-minute reset ritual between tasks.

Habits & Consistency

Build Momentum

Consistency is a system, not a mood.

Tiny starts: Actions too small to fail.
Identity-based: “I’m the kind of person who follows through.”
Anchors: Same time/place to kill friction.

Discipline is easier when it’s aligned, not forced.

PDH Principle

Community focus

We celebrate imperfect reps and weekly wins to keep momentum high.

Recovery & Sleep

Rest, Rebuild, Restore

Progress happens during recovery.

Wind-down window: 30–60 min lights low, screens off.
Environment: Cool, dark, quiet; consistent sleep/wake.
Downshift tools: Breathwork, journaling, gentle stretch.

Sleep is the most powerful legal performance enhancer.

PDH Principle

Try this week

Pick a bedtime you can keep (±30 min) for 5 nights.
Set a nightly “cutoff” alarm 60 minutes before bed.

Nutrition & Movement

Fuel Your Flow

Keep it simple and sustainable.

Basics: Protein, plants, water—most of the time.
Daily movement: Walks, lifts, sports, mobility.
Busy-day minimums: 10-minute walk + 20 push-ups.

Movement is meditation for the body.

PDH Principle

Real life

We swap fast meal ideas and micro-workouts that fit hectic schedules.

Community

Join the Movement

Your environment multiplies your results.

Weekly check-ins to share wins and refine routines.
Threads on sleep, training, and energy systems.
Accountability without pressure—alignment over perfection.

Join Our Skool Community

Alignment

Embodied Growth

The body anchors the mind and spirit. When you feel strong and rested, clarity and confidence follow.

Choose practices that match your season of life.
Let energy guide intensity—respect recovery days.
Progress over perfection, always.

When the body aligns, the mind listens.

PDH Principle