Base Protocols

Evidence-Backed Biohacking & Fitness Protocols

Front-load volume and protein to trigger dual mechanical and chemical satiety signals.

⚡Start every meal with 300g of fibrous vegetables + Protein source. Finish with carbs/fats.

1.2-1.6 g/kg of Protein per day. Protein timing not that relevant. Eat varied sources.

⚡Target 1.2-1.6 g/kg/day to maximize muscle growth. Vary Sources to balance amino acid profile

✓Capping intake at 1.6g/kg prevents waste and unnecessary heavy meals
✓Protein has a high cost to digestion ( Thermal effect of food). Can be a pro or a con.
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Improve Sleep and Sleep onset by having a small carb rich meal, ideally no less than 2 hours before bedtime.

⚡Eat a small, high-carb meal (e.g. Potato) 3 hours before bed. Avoid heavy fats.

✓Rapid Onset: High GI meals 4 hours prior significantly shorten sleep latency (time to fall asleep).
✓Deep Sleep Protection: avoiding heavy meals prevents the digestive disruptions of Slow Wave Sleep.
✓Melatonin: Carbs Naturally boosts Melatonin production without external supplementation.

Find your TDEE. Cut 500-750 kcals/day. Eat boiled potatoes & lean protein. Skip liquid calories.

⚡Calculate TDEE. Run 500-1000 calorie deficit. Eat high-satiety potatoes/meat. Avoid dense nuts.

✓Hunger Elimination: High-volume, low-calorie foods (potatoes/lean meat) keep you full while dropping fat.
✓Accurately tracking a 500-1000 kcal deficit makes fat loss a guaranteed, linear equation.
✓Dietary Flexibility: The 4-4-9 rule frees you from fad diets; eat anything that fits your caloric macros.

Spike carbs for cardio; spike protein for cutting. Maximize fats for testosterone. Don't over-consume protein.

⚡Eat 1.6g/kg protein for growth. Push carbs to 60%+ for cardio. Fat plus 20%. 14g fiber/1000 kcals.

Execute a 24-hour weekly fast. Spike HGH, trigger cellular autophagy, cut triglycerides, and double cognitive memory.

⚡Do 24-hour water fast once a week. Triggers HGH, Cognitive boosts and cell autophagy / clean up.