The Protocol
A phased lifecycle roadmap paired with a high-fidelity daily routine.
Block: Morning
06:00 — 09:00 | Neural & Physical
- 01
Circadian Anchoring: 10m of 10k Lux light exposure to reset the SCN.
Pillar 03: Neural Target: HRV - 02
Mechanical Base: 30m Zone 2 steady-state movement.
Pillar 02: Physical Target: VO2 Max - 03
Adenosine Buffer: Delay caffeine 90m post-waking to allow the cortisol awakening response to complete and prevent adenosine rebound crash in the afternoon.
Pillar 04: Systemic Defense
Block: Afternoon
11:00 — 18:00 | Metabolic & Structural
- 04
Protein Leverage: First meal anchored at 30g+ protein to meet the leucine threshold for muscle protein synthesis and sustain satiety through the afternoon.
Pillar 01: Metabolic Target: HbA1c SMMI - 05
Substrate Diversity: ≥5 distinct plant foods per meal across the day; 1–2 fermented food servings daily (kimchi, kefir, or sauerkraut). Target 30 different plant species across the week.
Pillar 04: Systemic Defense Target: Microbiome IL-6 - 06
Curation Stack: D3 (2,000–5,000 IU) + K2 MK-7 (100–200mcg) + Magnesium Bisglycinate (200–400mg) + EPA/DHA (2–4g) taken with a fat-containing meal. Add polyphenol load: dark berries (1 cup) and green tea (2–3 cups).
Target: hs-CRP Vascular Age Microbiome - 07
Mechanical Load: 45–60m resistance training (compound movements, progressive overload) 3–4x per week. Prioritise squat, hinge, press, and pull patterns. Non-training days: mobility or active recovery.
Pillar 02: Physical Target: SMMI Grip Strength - 08
Fasting Window: Zero caloric intake 4h before sleep to maintain insulin sensitivity through the sleep window, preserve nocturnal GH pulsatility, and prevent postprandial temperature elevation that delays sleep onset.
Pillar 01: Metabolic
Block: Evening
20:00 — 22:30 | Repair & Sleep
- 09
Thermal Priming: 20m sauna or hot bath (40–42°C) 60–90m before sleep. Triggers core temperature drop to initiate melatonin synthesis. Secondary: Heat-Shock Protein induction.
Pillar 03: Neural - 10
Neuro-Lockout: Transition to amber lighting and Night Mode screens 90–120m before sleep. Blocks 450–490nm blue spectrum to prevent melatonin suppression. Alcohol within 3h of sleep measurably fragments SWS — incompatible with Forge-grade deep sleep targets.
Pillar 03: Neural Target: Deep Sleep % - 11
The Roadmap Entry: Log subjective focus and energy against quarterly labs. Never act on a single hs-CRP or IL-6 reading — three tests spaced 2–4 weeks apart under stable conditions establish a reliable baseline.
Target: DunedinPACE
Data Over Dogma
Protocol 1.0 is a hypothesis. Validate your velocity quarterly.
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