Weekly Vitality Protocol
Each day, for sleep consider taking magnesium glycinate and limit food 3 hours before bed.
| Day | Training | Nutrition | Recovery & Lifestyle |
|---|---|---|---|
| Monday | CrossFit-style: 30 min strength (compound lifts) + 30 min HIIT | High-protein meals, greens, clean carbs earlier in day | Sauna (20 min) |
| Tuesday | Light run (2–3 miles) or active recovery | Intermittent fasting window (12–16 hrs) | Exercise snacks (short bursts) |
| Wednesday | CrossFit-style: strength + HIIT | Whole foods: salmon/chicken + greens | Sauna + early evening wind-down |
| Thursday | Social training session (moderate intensity) | Balanced macros, avoid processed starches | Low stress, mobility work |
| Friday | Social training session (lighter, longer rest) | Protein ~1.2–1.6 g/kg, clean carbs | Sauna |
| Saturday | Outdoor activity (hike, light sprinting) | Flexible eating, still whole-food focused | Nature exposure, family time |
| Sunday | Rest or very light movement | Maintain fasting window if needed | Recovery focus, prep for week |
Daily Non-Negotiables
- Exercise snacks: 3 x 3 min vigorous bursts (or short bodyweight sets)
- Protein intake: ~1.2–1.6 g/kg bodyweight
- Greens with most meals (kale, collards, etc.)
- Hydration + electrolytes
- No food 3 hours before sleep
Supplement Strategy
- Creatine: 5–10g daily (split doses)
- Omega-3: ~2g EPA/DHA daily
- Magnesium: threonate (brain) or bisglycinate (sleep)
- Vitamin D: based on deficiency risk
- Glutamine: 5g baseline, higher during illness/stress
- NAC: only during illness or high stress (not daily)
Sauna Protocol
- 4–7 sessions per week
- 20 minutes at ~80–82°C (174–180°F)
A social training session is a workout done with other people where the social side is part of the point, not just the fitness.
Protocol Key Principles
This protocol is built around one core idea: exercise is non-negotiable and drives everything else. The week combines heavy strength training, high-intensity conditioning, and lower-intensity movement like running and hiking. Importantly, intensity matters—short bursts of vigorous activity (even just 9 minutes total per day) are strongly linked to major reductions in mortality and improvements in brain function, particularly through increased serotonin and better impulse control.
Nutrition is deliberately simple and consistent. The focus is on whole foods, high-quality protein, and micronutrient density, with greens at nearly every meal and clean carbohydrate sources like rice or oats. Intermittent fasting is used as a tool rather than a rule, mainly to control visceral fat and improve metabolic health. Avoiding processed starches and late-night eating helps regulate inflammation, gut health, and sleep quality.
Recovery and longevity are treated as active processes, not passive ones. Regular sauna use, good sleep timing, and strategic supplementation (not overuse) support cardiovascular health, brain function, and immune resilience. A key nuance is avoiding chronic stress—both physiological (overtraining, excessive antioxidants) and psychological—while still embracing short-term “good stress” like intense exercise, fasting, and heat exposure.
Overall, it’s a high-performance but sustainable system: train hard, eat clean, recover intentionally, and stay consistent long-term rather than chasing extremes.