Protocols
Opinionated, evidence-based frameworks for people who take their health seriously. Each protocol gives you a clear decision system, not just information.
The Daily Movement Protocol
How to Stay Metabolically Active All Day Long
Strength training is the stimulus. Daily movement is the environment your body evolved for. Here is the complete framework for weaving low-grade motion throughout your day: movement snacks, walking pads, walking meetings, and environmental design that makes motion the default.
The Daily Walking Protocol
Why a Daily Walk Is One of the Highest-ROI Health Habits You Can Build
Walking 45-60 minutes daily delivers Zone 2 cardiovascular conditioning, fat oxidation, improved HRV, and cortisol regulation. This protocol covers the science, the timing windows, and the system for building a walking habit that compounds.
The Strength Protocol
The Science of Progressive Overload and Muscle That Lasts
Strength training is the highest-leverage investment in your long-term health. This is the complete framework: progressive overload, training volume, frequency, recovery, and the decision system for knowing when to push and when to back off.
The Cardio & Zone 2 Protocol
Building the Aerobic Engine That Powers Everything Else
You can be strong and lean and still have a weak aerobic engine. Zone 2 training is the missing pillar: it builds mitochondrial density, improves metabolic flexibility, and extends both healthspan and lifespan. VO2 max is the strongest predictor of all-cause mortality in the data. Here is the complete framework.
More protocols in progress: sleep optimization, nutrition timing, training load management, and body composition.
