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 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.
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 Sleep Supplement Protocol
Magnesium, L-Theanine, Ashwagandha, Glycine, and Melatonin
Most sleep supplements work through one of three mechanisms: lowering cortisol, increasing GABA activity, or dropping core body temperature. Here is the complete framework: which supplements are worth it, exact doses and timing, how to stack them by problem type, and how to read your wearable data to know if they are working.
More protocols in progress: sleep optimization, nutrition timing, training load management, and body composition.
