THE PROTOCOL

Version 1.0 (Feb 2026). This protocol is updated monthly based on new clinical metadata.

I. Morning Forge

06:00 - 09:00

  • → Lux Reset: 10 mins of direct sunlight (10,000+ Lux) within 30 mins of waking to set cortisol.
  • → Hydration: 500ml water + 1g electrolytes (Sodium/Magnesium). No caffeine until 90 mins post-wake.
  • → Zone 2: 30 mins of low-intensity movement to clear adenosine.
  • → Stack 1: Vit D3 (5,000 IU) + K2 + Magnesium Malate taken with fat-rich lunch.
  • → Deep Work: High-cognition tasks prioritized during peak dopamine window.
  • → Micro-fast: Stop all caloric intake at least 4 hours before sleep.

II. Metabolic Noon

12:00 - 15:00

III. Recovery Night

20:00 - 22:00

  • → Thermal Stress: Sauna or hot bath to trigger melatonin through cooling.
  • → Digital Blackout: Blue light blocking glasses or 0% screen brightness.
  • → Stack 2: Magnesium Bisglycinate (200mg) + L-Theanine for Gaba support.

Track Your Progress

Protocol 1.0 is designed to move your **hs-CRP** and **DunedinPACE** markers. Are you measuring your results?

JOIN THE NEXT METADATA REVIEW