Protocols
Opinionated, evidence-based frameworks for people who take their health seriously. Each protocol gives you a clear decision system, not just information.
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.
More protocols in progress: sleep optimization, nutrition timing, training load management, and body composition.
