Protocols
Opinionated, evidence-based frameworks for people who take their health seriously. Each protocol gives you a clear decision system, not just information.
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The Sleep Protocol
A Science-Backed Guide to Optimizing Sleep
Sleep is the highest-leverage health intervention available and the most misunderstood. This is the ranked, evidence-based framework: what actually moves the needle, the 3am problem, the parent reality, and damage control for bad nights.
The Recovery Protocol
How to Manage Stress, Restore Energy, and Sustain Performance
Recovery is not a reward for hard work. It is a prerequisite for it. Here is the complete framework: allostatic load, HRV-based readiness, physical and psychological recovery, nature and the nervous system, and the guardrails that protect performance over the long game.
The Stress & Cortisol Protocol
What Chronic Stress Does to Your Body and How to Fight Back
Cortisol is not bad. Chronic cortisol elevation is. Here is the complete framework: how the cortisol daily rhythm works, what disrupts it, what chronic stress actually does to sleep, metabolism, memory, and decision-making, and the evidence-based interventions that bring it back under control.
The HRV Protocol
Using Heart Rate Variability to Train Smarter
Your HRV number means nothing by itself. Your trend, compared to your own 7-day baseline, means everything. Here is the decision framework.
The Strength Protocol
The Science of Progressive Overload and Muscle That Lasts
Strength training is the highest-leverage investment in your long-term health. This is the complete framework: progressive overload, training volume, frequency, recovery, and the decision system for knowing when to push and when to back off.
The Cardio & Zone 2 Protocol
Building the Aerobic Engine That Powers Everything Else
You can be strong and lean and still have a weak aerobic engine. Zone 2 training is the missing pillar: it builds mitochondrial density, improves metabolic flexibility, and extends both healthspan and lifespan. VO2 max is the strongest predictor of all-cause mortality in the data. Here is the complete framework.
The Daily Movement Protocol
How to Stay Metabolically Active All Day Long
Strength training is the stimulus. Daily movement is the environment your body evolved for. Here is the complete framework for weaving low-grade motion throughout your day: movement snacks, walking pads, walking meetings, and environmental design that makes motion the default.
The Protein Protocol
The Complete Framework for Hitting Your Target and Building Lasting Muscle
Protein is the one macro worth anchoring your diet around. Set your target, spread it across meals, get it from food first. Everything else follows.
The Whole Foods Protocol
How Food Quality Makes Everything Easier
Calories determine the outcome. Food quality determines how easy the process is. Here is the complete framework: why ultra-processed foods cause spontaneous overconsumption, how whole foods regulate hunger without constant effort, and how to build a default diet that works.
The Fat Loss Protocol
Body Recomposition Without the Crash
Fat loss is not about chasing weight on a scale. It is about building muscle, losing excess fat, and sustaining energy over years. The hierarchy of levers, ranked by what actually moves the needle.
The Body Composition Protocol
Look and Feel Good Without the Obsession
Not everyone is trying to get bigger or lose weight. If your goal is to feel and look good, that is a legitimate target with a specific set of levers. Here is the complete framework: the slight surplus vs. slight deficit tradeoff, why protein is the anchor, how to read the scale intelligently, and how to stop optimizing for a number.
The Fasting & Time-Restricted Eating Protocol
Metabolic Flexibility, Insulin Sensitivity, and What the Research Actually Shows
Meal timing is real, but it is fourth in the nutrition hierarchy. A 12 to 14 hour overnight fast captures most of the benefit without complexity. The evidence on TRE, autophagy, and insulin sensitivity, with the practical framework that actually works.
The Hydration Protocol
The System for Consistent Energy, Clear Thinking, and Fast Recovery
Hydration quietly affects everything: energy, focus, workouts, recovery, and headache prevention. The framework is simple — but most people get it wrong by defaulting to plain water alone.
The Gut Health Protocol
Microbiome, Fiber, the Gut-Brain Axis, and Why Your Gut Affects Almost Everything
Your gut produces 90% of your serotonin, regulates inflammation, and talks directly to your brain. This is the complete framework: microbiome diversity, fiber targets (30-40g/day from 30 different plant foods/week), the gut-brain axis, what disrupts the gut (alcohol, stress, processed food, sleep debt), and what actually moves the needle.
The Lab Work & Biomarkers Protocol
What Your Blood Actually Tells You and How to Use It
Most lab results are interpreted against disease-prevention thresholds, not optimal health. Here is the complete framework: which biomarkers matter most, the gap between reference range and optimal range, how daily behaviors move each marker, and how to use testing as a feedback loop.
The Sleep Environment Protocol
Temperature, Darkness, and Silence
The three variables that determine whether your bedroom accelerates or undermines recovery: temperature (65-68°F), darkness (blackout-level), and silence (or structured sound). The complete framework.
The Testosterone Protocol
Natural Optimization Through Sleep, Training, and Recovery
Testosterone is built through the fundamentals: sleep, training, body composition, and stress management. This protocol ranks the interventions by evidence, explains the mechanisms, and gives you a framework for testing and tracking your levels.
The Creatine Protocol
The Most Studied Supplement in Sports Science — How to Use It Correctly
Creatine monohydrate is the most consistently supported supplement in sports science. This protocol covers dosing, loading, timing, cognitive benefits, and the evidence behind the common myths.
The Habits & Long Game Protocol
Why Consistency Beats Intensity and How to Build Health That Compounds
Health is not a sprint. The science of habit formation, why consistency at moderate intensity beats high-intensity with poor adherence, how health compounds over years, and how to build systems that sustain themselves.
The Alcohol & Sleep Protocol
What Happens While You're Out
Alcohol sedates: it does not initiate sleep. Here is exactly what happens to your slow-wave sleep, REM, and HRV overnight, and the frameworks for protecting your recovery when you drink.
