Protocol Library

Reference

Read-only reference. Nothing here changes your logs.

Why these rules

  • Hit hydration target

    2.5 L

    Steady fluid intake supports circulation and helps the body clear metabolic byproducts.

  • No alcohol

    0 drinks

    Alcohol adds metabolic load and can disrupt sleep quality, which the protocol prioritizes.

  • No fasting over 12 hours

    ≤ 12 h

    Very long fasts are avoided in this protocol to keep energy and training stable.

  • Never train fasted

    Fuel first

    A small pre-session meal keeps sessions steady and avoids training on empty.

  • Veg → protein → carbs order

    Order kept

    Eating fiber and protein first tends to blunt the post-meal glucose rise.

  • Post-meal walk

    10–15 min

    Light movement after eating supports glucose handling and digestion.

  • Keep the sleep window

    10:30 PM – 6:30 AM

    A regular sleep window supports recovery and next-day adherence.

Sample 7-day meals

Gluten-free, veg-forward

Breakfast · Lunch · Dinner
  • MonOats + berries · Lentil salad, chicken · Rice, veg, white fish
  • TueEggs + spinach · Quinoa bowl, tofu · Turkey, roast veg
  • WedGF porridge · Chickpea salad · Rice noodles, veg, egg
  • ThuYogurt + seeds · Bean stew · Baked potato, greens, chicken
  • FriSmoothie + oats · Rice, veg, tempeh · Polenta, ratatouille
  • SatEggs + GF toast · Buckwheat bowl · Lentil curry, rice
  • SunOats + apple · Big salad, beans · Roast veg, small chicken

Snack ideas

Plain yogurtHandful of nutsCarrot & hummusApple or pearBoiled eggRice cakes + nut butter

Favor

  • Vegetables
  • Legumes & lentils
  • Whole grains (GF)
  • Eggs
  • Modest lean meat
  • Water & herbal tea

Limit

  • Organ meats
  • Alcohol
  • Sugary drinks
  • High-fructose desserts
  • Processed GF snacks
  • Very large meat portions

A / B training overview

Session A · Lower focus

Steady lower-body movement patterns at a repeatable effort. Always fueled beforehand, with a short walk to finish.

Session B · Upper focus

Upper-body pushing and pulling at a controlled pace. During a flare, keep to this gentler upper-body work or rest.

Wellness prototype for general lifestyle tracking. Not medical advice, diagnosis, or treatment — always consult a qualified professional about your health.