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