show up first, take the first step, jump, and the rest will follow.
No.1 — Summer in the Med.The playlist. The philosophy. The place.
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No.1 — Summer in the Med.
56 tracks. 4 hours 49 minutes. The sound of arriving somewhere warm, with nowhere to be. Volare. Chan Chan. La Vie en Rose. Portofino. Put it on and go somewhere else for a while.
Updated seasonally — this is No.1.
https://open.spotify.com/track/5PnEkOUOFnk0wMI71JwddQ?si=hzgyyvBBSpm2lKhtj_1r-Q
THE PHILOSOPHY
Medicine treats the body. The Mediterranean teaches it how to live.
I have been going to Mallorca every summer for twenty years. Long before I had a framework for any of it, I was watching something that didn't have a name. A way of moving through the day that was unhurried but never idle. Food that was real. Sleep that followed the sun. Work that was physical and purposeful. Connection that happened around a table and lasted for hours.
As a surgeon, I am trained to look for patterns. What I have observed in the Mediterranean — in the markets, the fincas, the long lunches, the evening walks — is the #5phabit framework lived without anyone calling it that. Sleep. Movement. Nutrition. Mindset. Connection. Not optimised. Not tracked. Just inhabited.
This page is my field notes. Updated every year. A record of what I keep learning from a place that has been doing this, quietly, for centuries.
ANNE MARIE
FIELD NOTES — MALLORCA
She has lived this for twenty-five years.
— A daily yogurt mix, made from scratch, every morning without exception
— Aloe vera — drunk and applied — as a ritual, not a remedy
— Hours of gardening on the finca, which she calls work, not exercise
— Fresh almonds from her own trees — the most local nutrition possible
— Fasting, not as a trend, but as a natural rhythm she has always kept
— Minimal screens — not as discipline, but as disinterest in anything that pulls her from the present
— Good food, grown close, prepared slowly, eaten with people she loves
"She has never called any of this a habit. She has never tracked it, optimised it, or named it. She has simply lived it — and for twenty-five years, it has worked."