Anti-Inflammatory Diet Protocol
A structured eating approach designed to reduce chronic systemic inflammation — the underlying driver of heart disease, diabetes...
30-60 min/day for meal prep; ongoing lifestyle adjustment
Breathwork for HRV (Resonance Frequency Protocol)
A structured breathing protocol that trains your heart rate variability (HRV) — a key biomarker of nervous system resilience and...
10-20 minutes/day
CGM-Guided Personalized Eating
Using a Continuous Glucose Monitor (CGM) — a small sensor worn on your arm — to see in real time how different foods, meal...
2-4 weeks of active monitoring; 10 min/day logging meals
Elimination Diet Protocol (Whole30-Style)
A systematic 30-day food elimination and reintroduction protocol designed to identify personal food sensitivities and...
30-day elimination + 2-3 weeks reintroduction; adds 30-60 min/day for food prep
Functional Blood Panel Protocol
A proactive health optimization strategy involving comprehensive blood testing beyond the standard annual checkup. A functional...
1-2 hours for blood draw and review, every 6 months
Gut Microbiome Reset (5R Protocol)
A systematic five-phase gut restoration framework developed by the Institute for Functional Medicine. The protocol addresses gut...
8-12 week protocol; 30-60 min/day for food prep and supplementation
Movement Snacks (Nutritious Movement Method)
Biomechanist Katy Bowman's approach to breaking up sedentary time by scattering small movement 'snacks' throughout the day rather...
20-30 minutes total, spread across the day in 1-3 minute bouts
Posture Correction Protocol (Janda Cross Syndrome Fix)
A systematic corrective exercise program based on Czech physician Vladimir Janda's Upper and Lower Cross Syndrome framework...
20-30 minutes/day; significant improvement in 6-8 weeks
Rucking Protocol (GORUCK Method)
A military-derived fitness method that involves walking with a weighted backpack (rucksack). Rucking burns 2-3x more calories...
45-90 min per session, 2-3x/week
Zone 2 Cardio Protocol (Maffetone/Attia Method)
A structured cardiovascular training program focused on building your aerobic base by exercising exclusively in heart rate Zone 2...
3-4 hours/week (3-4 sessions of 45-60 min)