1 degree is all it takes.

The Modern Monk practices the gentle art of transformation. Monumental life changes do not require monumental effort. The path to fundamental change is paved with consistent application of small adjustments compounded over time—just a single degree of change in your habits, mindset, or daily routines can create massive shifts in your experience. These seemingly insignificant shifts, like a 1° change in a ship’s course, compound over time, leading you to a vastly different and more desirable destination for your health and well-being.

“ With The Modern Monk, Hayden McComas has created a clear, heartfelt, and actionable framework for physical well-being and lasting transformation—and it all begins with the 1° philosophy. Rooted in his own health journey, this book is as simple as it is profound. It’s the kind of guide I wish I’d discovered years ago.”

Tim Shields

Author of Dream Tethering: 13 Keys to Creating the Life of Your Dreams and host of The Inciting Incident podcast

“Hayden McComas has presented in easily digestible bites the fundamentals of getting well. The tenets in this book were imperative to my own healing journey and is the premise of my work with clients. The Modern Monk provides the cornerstones of anyone wanting to improve their physical and mental health with a bit more ease.”

Shannon Gilmore

MS, RD, FMN

The Five Foundational Pillars of Health

The Modern Monk provides a clear, actionable roadmap to holistic well-being through its five foundational pillars. These are not isolated practices but interconnected systems that when approached with the 1° philosophy, create a powerful synergistic effect, leading to improvements across the board. The program is designed to walk you along a progression through these pillars, which are fundamental to experiencing life with greater vitality and awareness. This path of attainment is like a spiral; the more one understands about the body and cultivates awareness, the deeper the exploration and benefits become. These pillars form the essential structure for a healthy, vibrant existence. Neglecting one can compromise the stability of the others, underscoring the need for a balanced, integrated approach to self-care

Pillar 1: Sleep

Discover why quality sleep is the essential starting point for an elevated life and the bedrock of optimal health. The Modern Monk reframes rest as an active strategy for enhancing memory, balancing hormones, and boosting immune function. Learn to master your sleep hygiene with proven practices designed to ensure you get 7-9 hours of deep, restorative sleep. Prioritizing your sleep is the foundational 1° shift that transforms your health and supercharges your days.

Pillar 2: Meditation

Unlock profound self-awareness and emotional mastery through the cornerstone practice of mindfulness meditation. The Modern Monk demystifies meditation, presenting it as a practical tool for mental fitness and tangible stress reduction. Learn how even five minutes a day can lead to measurable brain changes, lower cortisol levels, and enhance mental clarity. Cultivate a deep sense of presence and inner peace to positively influence every aspect of your modern life.

Pillar 3: Nutrition

Transform your health by viewing nutrition as premium fuel for your body and mind. The Modern Monk emphasizes food quality and nutrient density to support a healthy gut microbiome, which is crucial for maintaining a strong immune system and mental clarity. Learn to master macronutrient balance, identify foods that undermine your health, and hydrate optimally for peak performance. This approach fosters a sustainable and intuitive relationship with eating, moving you beyond restrictive diets toward lasting vitality.

Pillar 4: Exercise

Redefine exercise as “Movement along the Path” to a life of resilience and vitality. Discover the power of functional mobility and progressive overload to build enduring strength and agility for your daily life. The Modern Monk uniquely emphasizes recovery, detailing how cold plunges, saunas, and adequate rest are as vital as the workout itself. This intelligent approach prioritizes long-term healthspan, making consistent and enjoyable movement a sustainable part of your life.

Pillar 5: Neuroplasticity

Your brain is not fixed; unlock its massive potential through developing neuroplasticity. The Modern Monk reveayou can make ls how learning new skills and intentional experiences can physically rewire your brain for the better. This pillar provides practical brain-training strategies to enhance cognitive function, improve memory, and keep your mind agile. By actively engaging in personal growth, your life feel richer, more expansive, and full of potential.

1 degree is all it takes.

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