Nutrition and Exercise - sgml/signature GitHub Wiki

Sedentary Extremes

Be motionless
Maximize stiffness
Ignore fatigue
Embrace dysfunction
Sit for uninterrupted blocks of 6+ hours with no posture variation
Avoid sunlight, fresh air, and standing up
Avoid stairs at all costs
No stretching, walking, or resistance
Keep screens at eye level to eliminate neck rotation
Use chairs with deep cushions and no lumbar support
Avoid hydration to minimize restroom-related movement
Skip meals to reduce digestive thermogenesis and energy demand
Sleep irregularly to confuse circadian rhythms and recovery cycles
Avoid social interaction to minimize spontaneous movement
Multitask with multiple browser windows open at all times on every device
Repeat the same bookmarks, searches, and procrastination routines daily
Move directly from bed to car to chair without any exercise in between
Use web browsing to suppress awareness of time passing
Keep hips flexed and shoulders rounded for 10+ hours
Avoid load-bearing: no lifting, pushing, or pulling
Use wrist rests and armchairs to eliminate forearm activation
Never rotate the spine
Consume ultra-processed snacks at irregular intervals
Avoid protein and fiber to minimize satiety and muscle retention
Skip breakfast and eat late-night meals for circadian misalignment
Use caffeine as a meal replacement and sleep suppressant
Keep temperature constant to avoid thermogenic adaptation
Use blackout curtains during daylight hours
Avoid standing desks, timers, or ergonomic cues
Surround yourself with passive entertainment and zero feedback loops

Vitamin and Mineral Dont's

combine synthetic and natural forms indiscriminately
take everything at once, preferably before bed with no food
proprietary blends
no dosage details
magnesium oxide
glycinate, citrate, or malate forms
folic acid instead of methylfolate
tablets over capsules
gummy vitamins with sugar and artificial dyes
multivitamins with overlapping or redundant dosages
supplements with vague labels like energy blend or immune support matrix

Nutrients and Seed-Based Alternatives Supporting Major Organs

Organ	Key Nutrient(s)	Example Seed-Based Food (Rich in Nutrient)
Liver	Vitamin E, Selenium, Choline	Sunflower seeds (vitamin E, selenium, choline)
	Glutathione	Sesame seeds (support glutathione synthesis via methionine)
	Omega-3s	Flaxseeds (ALA omega-3s)
Kidneys	Potassium, Magnesium	Pumpkin seeds (magnesium, potassium)
	Vitamin D	Fortified chia seeds (vitamin D additive)
	B Vitamins	Sesame seeds (B1, B6, folate)
Appendix	Fiber, Probiotics (gut health support)	Chia seeds (fiber, prebiotic support)
Spleen	Iron, Vitamin C, Folate, B12, Zinc	Hemp seeds (iron, zinc, folate)
Lungs	Vitamin C, Vitamin D, Selenium	Sunflower seeds (vitamin E, selenium, lung antioxidant support)
	Omega-3s	Flaxseeds (ALA omega-3s)
Heart	Fiber, Omega-3s, Magnesium	Chia seeds (fiber, omega-3s, magnesium)
	Potassium, Vitamin K2	Pumpkin seeds (potassium, K1 → K2 via gut flora)
Gall Bladder	Vitamin C, Fiber, Healthy Fats	Ground flaxseed (fiber, bile support)
Intestines	Fiber, Probiotics, Zinc, Vitamin A	Psyllium husk (fiber), pumpkin seeds (zinc)
Bladder	Vitamin D, Magnesium, D-mannose	Flaxseeds (magnesium, bladder anti-inflammatory support)

Fun

Hitting each other with long socks or pool noodles
Pretending to be animals — bear crawls, crab walks, frog jumps.
Put on music and let them freestyle.
Use pillows, tunnels, and chairs to create a mini adventure.
Ball Games Rolling, throwing, or kicking soft balls builds coordination and is endlessly entertaining.
Bubble Chasing Blow bubbles and let toddlers chase and pop them.
Pretend to fly like superheroes while lying on the tummy. Strengthens core and imagination.

Prevention

# Calisthenics-focused finger and toe strength program (TOML)
# Use progressive loading, warm-ups, and 48-72h tendon recovery between intense sessions.

title = "Calisthenics Digit Strength Program"
sport = "Calisthenics"
focus = ["finger_strength", "toe_strength", "balance", "injury_prevention"]

[skills](/sgml/signature/wiki/skills)
name = "One-arm pull-up"
type = "finger"
priority = "high"
notes = "Requires maximal grip and fingertip control"

[skills](/sgml/signature/wiki/skills)
name = "Front lever"
type = "finger"
priority = "high"
notes = "Open-hand and edge control on pull bar or rings"

[skills](/sgml/signature/wiki/skills)
name = "Planche"
type = "finger"
priority = "high"
notes = "Wrist/finger pressure modulation for balance"

[skills](/sgml/signature/wiki/skills)
name = "Pistol squat"
type = "toe"
priority = "medium"
notes = "Forefoot and toe engagement for single-leg stability"

[finger_drills](/sgml/signature/wiki/finger_drills)
name = "Edge hangs"
protocol = "Progressive time and edge size; multiple sets of 7-10s holds"
sets = 6
rest_seconds = 90
intensity = "submaximal -> progress"

[finger_drills](/sgml/signature/wiki/finger_drills)
name = "Weighted fingertip holds"
protocol = "Add small weight; short holds (5-8s)"
sets = 4
rest_seconds = 120
intensity = "moderate"

[finger_drills](/sgml/signature/wiki/finger_drills)
name = "Towel/pinch hangs"
protocol = "Hang from towels or pinch block to load thumb and pinch grip"
sets = 5
rest_seconds = 90
intensity = "moderate"

[finger_drills](/sgml/signature/wiki/finger_drills)
name = "Fingertip push-ups"
protocol = "Short sets focusing on control and wrist alignment"
sets = 5
reps = 6
rest_seconds = 60
intensity = "submaximal"

[toe_drills](/sgml/signature/wiki/toe_drills)
name = "Short-foot raises"
protocol = "Elevate arch by contracting intrinsic foot muscles; hold 5-10s"
sets = 4
reps = 10
rest_seconds = 45
intensity = "low-moderate"

[toe_drills](/sgml/signature/wiki/toe_drills)
name = "Toe curls with towel"
protocol = "Scrunch towel under toes; 3-4 sets"
sets = 4
reps = 12
rest_seconds = 45
intensity = "low-moderate"

[toe_drills](/sgml/signature/wiki/toe_drills)
name = "Single-toe balance holds"
protocol = "Balance on forefoot/toes; progress time or add instability"
sets = 4
hold_seconds = 20
rest_seconds = 60
intensity = "moderate"

[toe_drills](/sgml/signature/wiki/toe_drills)
name = "Loaded toe raises"
protocol = "Standing toe raises with added load; slow eccentrics"
sets = 4
reps = 8
rest_seconds = 90
intensity = "moderate"

[programming](/sgml/signature/wiki/programming)
frequency_per_week = 3
session_structure = "Warm-up; skill practice; 2-4 finger drills; 2-3 toe drills; accessory; cool-down"
progression = "Increase time, decrease edge size, add weight, or increase reps every 2-3 weeks"
notes = "Prioritize tendon-friendly volume: many short holds rather than single max attempts"

[injury_hygiene](/sgml/signature/wiki/injury_hygiene)
warmup = ["wrist circles", "finger swings", "ankle mobility", "light hangs"]
recovery = ["48-72h between high-intensity tendon sessions", "eccentric tendon work", "deload week every 4-6 weeks"]
warnings = ["Progress slowly", "Avoid sudden maximal loading", "Stop if joint pain (not tendon soreness) occurs"]

Antidotes

Factor	Example Description	Keywords / Phrases	Reason for Enforcement	Helpful Foods
Joint Stiffness	"Knee injury keeps leg inactive, causing muscle loss"	stiffness, limited, inactive, weak	Less movement means fewer growth signals	Omega-3 fish, turmeric, berries
Poor Alignment	"Curved spine shifts weight away from core muscles"	posture, alignment, load, imbalance	Bad posture changes how muscles work	Leafy greens, calcium-rich foods
Weak Bones	"Low bone density leads to less resistance training"	bone, density, stress, resistance	Weak bones don’t push muscles to grow	sardines, fortified cereal
Bone Signals	"Sclerostin from bone cells blocks growth pathways"	signal, block, sclerostin, inhibit	Bone chemicals can slow muscle building	mushrooms, egg yolks
Inflammation	"Arthritis in the hip causes thigh muscle shrinkage"	inflammation, swollen, cytokines, pain	Swollen bones send bad signals to muscles	Olive oil, ginger, leafy greens
Stress Hormones	"Long-term pain raises cortisol and reduces muscle mass"	stress, cortisol, breakdown, hormone	Stress hormones break down muscle	Dark chocolate, bananas, oats
Nerve Disruption	"Pinched spinal nerve weakens arm movement"	nerve, signal, control, weakness	Bones pressing on nerves reduce muscle control	B vitamins, salmon, whole grains
Aging Bones	"Seniors lose muscle due to weaker bone support"	aging, weak, slow, decline	Older bones send fewer growth signals	Protein-rich foods, calcium, vitamin K

In-Place

reverse plank
corpse pose
toe touch
wall squat
back bridge pushup - https://www.exercise.com/exercises/back-bridge-push-up
isometric pushup - https://blackbeltwiki.com/isometric-push-ups
handstand

Seated

Stretches

Exercise Type	Exercise Name	Description
Seated Stretch	Neck Rolls	Slowly rotate your head in circles to release neck tension.
Seated Stretch	Shoulder Rolls	Roll shoulders forward and backward to loosen joints.
Seated Stretch	Spinal Twists	Twist gently to each side while seated, holding the armrest.
Seated Stretch	Ankle Circles	Lift feet and rotate ankles to stimulate circulation.
Leg & Hip Mobility	Seated Marches	Lift knees alternately to activate hip flexors.
Leg & Hip Mobility	Heel Raises	Raise heels while keeping toes on the floor to engage calves.
Leg & Hip Mobility	Thigh Squeezes	Press knees together and hold to activate inner thighs.
Arm & Wrist Relief	Wrist Circles	Rotate wrists to reduce stiffness.
Arm & Wrist Relief	Finger Extensions	Stretch fingers wide and hold for 10 seconds.
Head & Neck	Chin Tucks	Gently tuck chin toward chest to stretch the back of the neck.
Head & Neck	Ear-to-Shoulder Stretch	Tilt head sideways to bring ear toward shoulder and hold.
Head & Neck	Upper Trap Stretch	Gently pull head diagonally forward to stretch upper trapezius.

Martial

Discipline	Stretch Name	Description	Source / Lineage
Tai Chi	Cloud Hands (Seated)	Sweep arms side to side, coordinating breath and motion.	Adaptive Tai Chi International
Tai Chi	Seated Silk Reeling	Circle one arm from shoulder to wrist to promote joint fluidity.	Tai Chi for Arthritis (Dr. Paul Lam)
Qi Gong	Heaven & Earth Stretch	Raise arms overhead while inhaling, lower while exhaling.	Seated Qi Gong Resource for MAST
Qi Gong	Seated Spinal Wave	Ripple spine forward and back, syncing with breath.	Lee Holden’s Qi Gong for Seniors
Judo	Seated Neck Bridge Prep	Tuck chin and press head gently into hands or headrest.	Judo Mobility Drills (JudoFit)
Judo	Wrist & Elbow Circles	Rotate joints to maintain grip readiness.	IJF Warm-Up Protocols
BJJ	Seated Hip Openers	Cross ankle over knee and lean forward to stretch glutes.	Grapplers Guide: Seated Mobility
BJJ	Seated Shrimp Drill (Mini)	Slide hips side to side in seat to mimic shrimping motion.	BJJ Solo Drills by Stephan Kesting

Moving Around

Crawling
Rolling with Knees to chest and arms under your knees
Deep Lunges
Criss-cross applesauce scooting
Single-Arm Stand - https://wiisports.fandom.com/wiki/Single-Arm_Stand
Swimming on dry land - https://www.youtube.com/watch?v=Ff3_COSiux4
Running up two Stairs at a time