Protocols

Sleep

  • Morning sunlight viewing is the best way to increase our morning and day time energy levels. Do your best to view sunlight within first thirty to sixty minutes after waking up.
  • Ideally, go outside and spend at least ten to fifteen minutes there before the sun sets. Face or walk west toward the sun.
  • Researchers found cortisol reaches its apex at about sixty minutes after you wake up.
  • Delay drinking caffeine until thirty to ninety minutes after waking up.
  • Try not to drink caffeine after 1:00 or 2:00 pm.
  • Find which bucket you fall into:
    • Sleep at 8:30-10 PM and wake up 4:30-6:30 AM
    • Sleep at 10:30-12 PM and wake up 6:30-7:30 AM
    • Sleep at 12:30-3 AM and wake up 9AM-12PM
  • Keep your bedroom temperature betwen 18°C - 20°C
  • Avoid wearing socks while you sleep.
  • It’s best to avoid intense exercise late at night, within three to four hours of sleep.
  • If you need to nap, keep the duration to no more than twenty minutes, avoid naps longer than ninety minutes.
  • Napping for twenty-six minutes maximizes the benefits for alerntess, focus and motivation.
  • Avoid alcohol within eight hours of the time you plan to be asleep.
  • Avoid screens within an hour before bedtime
  • Avoiding jetlag: Starting two days before you leave, try waking up thirty to forty-five minutes prior to your usual time.

Exercise

  • Do not train for mre than sixy to seventy-five minutes at a time.
  • Walk for five to ten minutes after meals.
  • Seven thousand steps are roughly an hour of walking.
  • Resistence train three times per week. Weekly schedule:
    • Day 1: Cardiovascular training (low intensity, zone 2/3)
    • Day 2: Resistence (quadriceps, hamstrings, calves)
    • Day 3: Rest
    • Day 4: Resistence (chest, back, abdominals, core)
    • Day 5: Cardiovascular training (moderate intensity, zone 3/4)
    • Day 6: Cardiovascular training (high intensity, zone 5) - HIIT
    • Day 7: Resistence (shoulders, biceps, triceps, abdominals, core)
  • Fat loss is mostly the consequence of being in a caloric deficit.
  • Include a brief five minute whole body warm up.
  • Warm-up set 1: 6-10 reps, 40% of resistence, rest 2 minutes
  • Warm-up set 2: 4-8 reps, 65% of resistence, rest 2 minutes
  • Warm-up set 3: 2-4 reps, 75% of resistence
  • Total number of sets per muscle group: 4-9 sets
  • Total number of exercises per muscle group: 2-3 exercises
  • Total number of work sets per exercise: 2-3 sets
  • Take 1-2 minutes between warm-up sets, 2-5 minutes between work sets.
  • I like to wake up, get sunlight, hydrate, caffeinate, then train, and then eat afterward.
  • I take a week off from resistance training every three to four months.

Nutrition

  • Eat and cook with single-ingredient, non-processed foods.
  • If you’re trying to lose body fat, then it’s best to abstain from nut butters entirely.
  • Stevia and aspartame appears to be safe. Saccharin and sucralose may negatively impact the gut microbiome.
  • If you struggle with sugar cravings, cut sugar out entirely but consider drinking 3-5 g of l-glutamine powder dissolved in water two to three times a day to reduce cravings.
  • Consume 500 ml of water upon waking.
  • Aim to consume 2.4L of water across first ten hours of the day.
  • Your daily protein goal should be around 1 gram per body of weight. For me, 180 grams / 60 grams in each meal.
  • Choose fibrous egetables as your carbohydrates. Men should aim for 35 grams of fiber per day.
    • Insoluble fiber: root vegetables, fruits with edible seeds, help with stool formation.
    • Soluble fiber: collects waste products as it travels through the body: avocados, carrots, brussel sprouts
    • Prebiotic fiber: benefits our gut microbiome: apples, asparagus, onion, garlic
  • Vegetables require more chewing. You need to slow down and chew them well for them to digest properly.
  • Healthy fats: olives, avocados
  • Consume low sugar, fermented foods: sauerkraut, kimchi, pickles, kefir, kombucha, miso