Protocol library

Find your next move.

Every protocol gives you the steps, time, cost, evidence, and tradeoffs before the backstory.

⌘ K

11 protocols

Use creatine consistently with minimal friction.

Anchor your day with consistent morning light.

Build basic strength with a small, repeatable exercise menu.

Build aerobic capacity at a sustainable intensity.

Reduce body fat while protecting strength and lean mass.

Remove the most common environmental barriers to sleep.

Make useful movement practice easy enough to repeat daily.

Build a repeatable heat practice without overcomplicating it.

Train high-end aerobic capacity with structured intervals.

Protect one meaningful block of focused work.

Use brief cold exposure conservatively and with a clear purpose.