Bio-performance protocols

Evidence-based optimization frameworks. Hardware + chemistry stacks with expected biomarker outcomes.

Recovery

Deep Sleep Optimization Protocol

Maximize NREM N3 for physical recovery and growth hormone secretion

Difficulty
Beginner
Time/Day
2
Performance

Zone 2 Endurance Protocol

Build mitochondrial density and maximize fat oxidation capacity

Difficulty
Intermediate
Time/Day
4-6
Longevity

Longevity Biomarker Protocol

Reduce biological age via NAD+, mTOR modulation, and HRV optimization

Difficulty
Advanced
Time/Day
30
Cognitive

Cognitive Output Protocol

Maximize focus, working memory, and sustained mental performance

Difficulty
Intermediate
Time/Day
45
Metabolic

Fat Loss Metabolic Protocol

Maximize fat oxidation via CGM-guided carb cycling and Zone 2 training

Difficulty
Intermediate
Time/Day
1
Recovery

Recovery Optimization Protocol

Accelerate adaptation via HRV-guided deload and contrast therapy

Difficulty
Advanced
Time/Day
1
Performance

Strength & Hypertrophy Protocol

Maximize muscle protein synthesis via training + nutrition timing

Difficulty
Intermediate
Time/Day
5-6
Recovery

Stress Resilience Protocol

Lower cortisol, improve HRV, and build psychological resilience

Difficulty
Beginner
Time/Day
30
Longevity

Gut Health Optimization Protocol

Restore microbiome diversity and reduce systemic inflammation

Difficulty
Beginner
Time/Day
20
Performance

Testosterone Optimization Protocol (Natural)

Maximize endogenous testosterone via training, sleep, and micronutrient support

Difficulty
Advanced
Time/Day
6-8