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