The Protocol
Three phases.
1Phase
Foundation
Protein floor, sleep, daily steps. Remove liquid calories.
2Phase
Activation
Time-restricted eating, Zone 2 cardio, strength 3×/week.
3Phase
Optimization
Continuous glucose monitor. Periodize cardio and refeeds.
What's in it
Choose your stack tier.
Essentials
2 products
Metabolic basics.
Total…
Core
4 products
Add tracking.
Total…
Full Stack
6 products
Full body-comp protocol.
Total…
Products in this stack
Daily ritual
Your day, scripted.
Morning
Strength or Zone 2. Protein + electrolytes.
Midday
Walk after meals. Hydration.
Evening
Cease eating 3h before bed.
The Science