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