Not far from the working breath of Warrnambool Port, where salt clings to the air and ropes creak softly against timber, a wall rises quietly into story. There, a mural by Adnan the Legend unfurls across brick like a tide of colour—unexpected, vivid, alive.
Sony A7RV
FE 20-70mm f4 G
Just a note for myself
Foundational Daily Health Practices
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Prioritise Sleep
Aim for 7.5–8 hours of sleep each night to support optimal melatonin production and systemic recovery. -
Optimise Sulforaphane Intake
Lightly steam cruciferous vegetables and combine them with raw mustard seed or radish to maximise enzyme activation and bioavailability. -
Walk Metabolically
Engage in 30–45 minutes of continuous walking, five days per week—ideally outdoors and in a fasted state. -
Cultivate Gut Health
Include 1–2 daily servings of unpasteurised fermented foods, paired with prebiotic sources such as garlic or green bananas. -
Hydrate and Move Early
Begin the day with 500 ml of water, followed immediately by 10 minutes of light physical activity.
Linking Mural Monday
