Brain and biological health protocols.
Evidence-based. AI-powered.

“You do not out-train impact. You recover from it, every single day.”

1. 6:30 AM

   Morning
   Light, water, cellular support

   Ten minutes of outdoor light before any screen, 20oz of water, then the metabolic formulation on an empty stomach.

   Anchors the circadian rhythm and supports steady cerebral energy through the morning.
   1 serving Metabolic Optimization
2. 8:00 AM

   Morning
   Cognitive block

   A single focused work block, 45 minutes on, 15 minutes off. No task-switching, no notifications.

   Rebuilds sustained attention without pushing past the fatigue threshold.
   —
3. 11:00 AM

   Training
   Low-impact conditioning

   Bike, pool or sled — nothing with head movement or impact. Heart rate capped at conversational effort.

   Drives cerebral blood flow without provoking symptoms.
   —
4. 1:00 PM

   Recovery
   Inflammation control

   Taken with the largest meal of the day.

   Supports the resolution of systemic and neuro-inflammation after load.
   1 serving InflammX
5. 4:00 PM

   Recovery
   Vestibular and vision work

   Ten minutes of gaze stabilisation and balance drills, stopping at the first sign of symptoms.

   Retrains the vestibulo-ocular system commonly disrupted after head injury.
   —
6. 9:00 PM

   Sleep
   Wind-down and deep sleep

   Screens down, room cold and dark, formulation 30 minutes before bed. Same lights-out time every night.

   Deep sleep is where glymphatic clearance happens — the single highest-leverage block in the protocol.
   1 serving Deep Sleep

“Nothing goes in the stack unless I can measure what it changes.”

1. 05:45

   Morning
   Wake, no snooze, water + electrolytes

   Same wake time seven days a week. Roughly 500 ml of water with a pinch of salt before anything else.

   A fixed wake anchor is the single largest lever on sleep-timing variability.
   —
2. 06:00

   Morning
   15 minutes of outdoor light + easy movement

   Walk outside regardless of weather. Light first, screens second — the order is the point.

   Sets the circadian phase and pulls melatonin onset earlier that evening.
   —
3. 06:30

   Morning
   Face scan + wearable review

   60-second scan for HRV, stress index and resting heart rate, read against the last seven days rather than yesterday.

   Decides whether the day is a hard training day or an easy one.
   —
4. 07:00

   Training
   Zone 2 or resistance training, alternating days

   Four cardio sessions and three lifting sessions a week. Hard intervals only when the recovery data supports them.

   Cerebral blood flow and insulin sensitivity, without digging a recovery hole.
   5 g creatine
5. 08:30

   Work
   First caffeine, after the 90-minute delay

   Coffee with L-theanine, never before 8am, never after 1pm.

   Delaying caffeine avoids the mid-morning adenosine rebound; the cut-off protects deep sleep.
   ~200 mg caffeine / 200 mg L-theanine
6. 09:00

   Work
   Deep work block, 90 minutes, phone out of the room

   One named task with a finish condition, decided the night before.

   Sustained attention is trained by removing switches, not by adding stimulants.
   —
7. 12:30

   Midday
   Protein-forward lunch, then a 10-minute walk

   40 g protein, plants, olive oil. The walk blunts the glucose curve and the afternoon dip with it.

   Flattens post-meal glucose, which shows up directly in afternoon focus.
   2 g omega-3 (EPA/DHA)
8. 14:00

   Recovery
   20-minute NSDR

   Not a nap. A fixed reset that keeps the second work block usable.

   Calms the nervous system mid-day without hurting how well you sleep that night.
   —
9. 18:30

   Evening
   Last full meal, three hours before lights-out

   Nothing but water afterwards, so core temperature is falling by the sleep window.

   Late digestion raises core temperature and suppresses deep sleep.
   —
10. 20:30

    Sleep
    Dim the house, 20 minutes of reading

    Overheads off, lamps only. Paper where possible.

    Light is the last circadian input of the day and the easiest one to get wrong.
    300 mg magnesium glycinate
11. 22:00

    Sleep
    Lights out, room at 18°C

    Consistency over duration: the anchor matters more than any single long night.

    Deep sleep is where glymphatic clearance happens — the highest-leverage block of the day.
    —