Vault Human

The 180 · keys for the body

The 180. The booster for your year.

Most turnarounds start in the body. Change how you eat, move, sleep and plan your day, and everything else gets easier to hold.

Begin with VaultSee the keys

The first key · Day 1

Go outside.

The first thing Vault Human asks of your body is the oldest thing anyone ever prescribed. Cross the threshold on purpose, and notice what is there.

Read the first key

How a 180 happens

Clear the bar.

Run in facing one way. Land facing the other.

Fuelwhat you eat24 keysFitnesshow you move33 keysSleephow you rest8 keysSchedulewhen you do it10 keysThe Vault Approachthe turn · 180°The barthe habit sticksThe plantyou commitThe landinga new direction
FuelWhat you eat

One table you choose, and why you chose it.

24 keys · Meaning
FitnessHow you move

A dose sized to your worst week, not your best.

33 keys · Body
SleepHow you rest

The hours, the light, the recovery between.

8 keys · Awareness
ScheduleWhen you do it

Same time, same place. Rhythm beats intensity.

10 keys · You

One approach, in tandem

The 180 and the 360 are the same year.

The 360 for the mind. The 180 for the body. Same chambers, same gates, side by side.

START WITH YOUPASTPRESENTFUTUREpauseYouby Being10 keysBodyby Breathing33 keysAwarenessby Attending8 keysMeaningby Making24 keysHealingby Honoring8 keysIntegrationa pauseCircleby Connecting13 keysRhythmby Repeating18 keysFreedomby Forgiving19 keysFutureby Planning26 keysServiceby Serving11 keysSharingby Showing10 keys180KEYS FOR THE BODYwith the 360, in tandem

The keys, chamber by chamber

Every key has a room.

Eleven chambers, one part of your life at a time.

01
You by BeingGetting to know myself
10 keys

Know yourself first.

Ideas your coach draws on
Set pointWalking as medicineFemale physiology in trainingMenopause medicineCycle awarenessPelvic floorMen's hormonal healthBone loadingPhysical literacyThe Framingham Heart Study
02
Body by BreathingComing into my body
33 keys

Change enters through the body, not the argument.

Ideas your coach draws on
Progressive overloadBarbell strength5/3/1 programmingKettlebellsHypertrophy scienceHigh-intensity trainingBlood-flow restrictionCalisthenicsPeriodizationOlympic liftingFunctional fitnessMuscle and longevityGrip and balanceJack LaLanneMobility workSpine hygieneMovement screenNatural movementThe movement dietExercise rehabYin stretchingPain scienceThe Greek gymnasionThe flow artsKalaripayattuShaolin conditioningPehlwaniBudo and the dojoTurnen and Swedish gymnasticsPhysical cultureThe nature cureThe YMCAAfrican traditional medicine
03
Awareness by AttendingPaying attention
8 keys

What you attend to grows.

Ideas your coach draws on
Sleep scienceSleep hygieneCBT for insomniaLight and the clockThe NASA napYoga nidraRecovery and deloadNasal breathing
04
Meaning by MakingFinding my why
24 keys

A reason you can say out loud, in your own words.

Ideas your coach draws on
The Mediterranean tableOrnishPritikinWhole-food plant-basedNutritarianThe Daily DozenEat food, mostly plantsDASHMIND dietThe Portfolio dietVolumetricsIntuitive eatingLow-carbKetoPaleoCarnivoreProtein-forwardGlycemic indexBlood-type eatingHuman Design eatingSports nutritionHydration by thirstTraditional foodsFree sugars
05
Healing by HonoringSaying the unsaid
8 keys

Name what is hidden. The unspoken runs you until it is spoken.

Ideas your coach draws on
The microbiomeThe gut as second brainPersonalized nutritionMicrobiome testingFermented foodElimination and reintroductionNutrigenomicsGlucose monitoring
Integration a pause, not a chamberAfter the first five chambers we stop adding keys. Rest, restore and let the first five settle in before the next six.
06
Circle by ConnectingFinding my people
13 keys

You grow in a circle. No one changes alone.

Ideas your coach draws on
KosherHalalRamadanLent and the Orthodox fastsYom KippurEkadashiThe Jain dietBuddhist monastic eatingThe Adventist dietRastafari italVeganismLangarThe Bahá'í Fast
07
Rhythm by RepeatingKeeping a rhythm
18 keys

Rhythm beats intensity. The small thing, repeated.

Ideas your coach draws on
Time-restricted eating5:2 fastingTherapeutic fastingFasting-mimickingCaloric restrictionFasting for insulinChrononutritionAerobicsBase mileageZone 2Heart-rate zonesVO2maxIntervalsThe Norwegian 4x4RuckingSwimmingCouch to 5KPolarized training
08
Freedom by ForgivingLetting go
19 keys

Let go to move forward. Release before reach.

Ideas your coach draws on
Sauna scienceCold immersionContrast therapySunlight and vitamin DClean airTime in natureEasywayThis Naked MindThe Sinclair MethodSMART RecoverySacramental plantsCaffeine and alcoholThe Roman bathFinnish saunaOnsenHammamBanyaTemazcal and sweat lodgeThe siesta
09
Future by PlanningFacing the future
26 keys

The horizon makes the day matter.

Ideas your coach draws on
Functional medicineLifestyle medicineIntegrative medicineInsulin resistanceDiabetes preventionApoB and Lp(a)HomocysteineCalcium scoringHealthspanHormesisThe Egyptian papyriHippocratesGalenNixtamalizationCharakaSushrutaHuangdi NeijingFive Animal FrolicsMahinga kaiIbn SinaMaimonidesThe Salerno regimenLuigi CornaroTibetan medicineKampoUnani
10
Service by ServingHanding it on: of service to others, and to yourself
11 keys

Every key had a teacher. Now you are one.

Ideas your coach draws on
WHO and world guidelinesExercise Is MedicineThe Nurses' Health StudyUK BiobankCochraneNorth KareliaThe tobacco evidenceFunctional medicine's institutePeer weigh-insFood sovereigntyThe NIH
11
Sharing by ShowingSharing it: with others, and of yourself
10 keys

It ends in sharing: how the world's traditions hold and give.

Ideas your coach draws on
The Okinawan tableWashokuThe Korean tableChinese food as medicineThe Indian thaliThe Mediterranean peasant tableWest African foodwaysArctic eatingIndigenous foodwaysThe Hadza

The body goes first.

Get the fuel, the fitness and the schedule right, and the rest of the year has something to stand on.

Begin with VaultThe 360 · keys for the mind