Track: Health & Wellness

Exercise, ergonomics, sleep, nutrition, and longevity. The physical foundation that determines cognitive performance, energy, and career longevity.

Goals

• Build a sustainable exercise routine that supports desk work
• Set up an ergonomic workspace and prevent repetitive strain injuries
• Optimize sleep quality and manage energy across the day
• Understand basic nutrition without falling for fads
• Advocate effectively in medical contexts

Prerequisites

• None (start early -- physical habits compound)

Learning Path

Module 1: Movement & Recovery

Step	Activity	Resource
1	Read primer	topics/exercise-recovery-and-physical-training/primer.md
2	Study real-world patterns	topics/exercise-recovery-and-physical-training/street_ops.md
3	Learn the footguns	topics/exercise-recovery-and-physical-training/footguns.md
4	Read ergonomics primer	topics/ergonomics-and-pain-prevention/primer.md
5	Study ergonomics patterns	topics/ergonomics-and-pain-prevention/street_ops.md

Module 2: Sleep & Nutrition

Step	Activity	Resource
1	Read sleep primer	topics/sleep-energy-and-focus-management/primer.md
2	Study sleep patterns	topics/sleep-energy-and-focus-management/street_ops.md
3	Read nutrition primer	topics/nutrition-and-digestive-health/primer.md
4	Study nutrition patterns	topics/nutrition-and-digestive-health/street_ops.md
5	Learn the footguns	topics/nutrition-and-digestive-health/footguns.md

Module 3: Longevity & Self-Advocacy

Step	Activity	Resource
1	Read aging primer	topics/aging-and-longevity-basics/primer.md
2	Study aging patterns	topics/aging-and-longevity-basics/street_ops.md
3	Read medical primer	topics/medical-self-advocacy/primer.md
4	Study medical patterns	topics/medical-self-advocacy/street_ops.md
5	Learn the footguns	topics/medical-self-advocacy/footguns.md

Suggested Pace

• Front-loaded: Modules 1-2 in Week 5 of any curriculum (establish habits early)
• Steady: 1 module per week (3 weeks total)
• Maintenance: Revisit ergonomics quarterly, exercise monthly