01
SLEEP / RESTORATION
Hours of Sleep
Sleep Consistency
Restorative Sleep Amount
02
TEMPERATURE
Red Light Therapy
Sauna Duration
Cold Plunge
03
SUPPLEMENTATION
Peptides
Vitamins and Minerals
Hormone Optimization
04
NUTRITION
Caloric Awareness
Intermittent Fasting
Macro and Protein Intake
05
CARDIO
Zone 2 and VO2 Max Training
Heart Rate Zone Programming
Daily Step Count
06
STRENGTH TRAINING
Weekly Resistance Training Volume
Functional Fitness
Mobility and Stretching
07
MINDCARE
Meditation Practice
Journaling
Intentional Self Care
08
FLOW
Reading
Deep Work Sessions
Creative and Cognitive Output
09
AVOIDANCE
Alcohol, Tobacco, and Nicotine
Refined Sugar and Processed Foods
Excess Caffeine
The Connection
THE FRAMEWORK BEHIND THE PILLARS
Each of the Nine Pillars maps directly to the ADSA Framework — the physician-designed operating system for executive health optimization. Understanding the pillars is the first step. Implementing them systematically is where transformation begins.