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