Protocols.
Multi-week, defined-outcome interventions. Each has a baseline, a phase plan, exit criteria. Pick the one that matches your goal.
VO₂ max.
12 weeks. Norwegian 4×4 + Zone 2 base. +5–8 ml/kg/min for most starters.
Muscle growth.
12 weeks. Caloric surplus, progressive overload, protein floor, DEXA bookends.
Fat loss · aggressive.
12 weeks. GLP-1 ladder, protein floor, walking quota, offramp plan.
Fat loss · sustainable.
24 weeks. Smaller deficit, fewer side effects, the no-GLP-1 path.
Strength peak.
8 weeks. Linear → DUP → taper to a tested 1RM on the big three.
TRT restart.
16 weeks. Restore endogenous T after exogenous suppression.
HPA reset.
8 weeks. Sleep enforcement, training deload, cortisol curve retest.
Gut reset.
6 weeks. Elimination, fermented reintro, fiber ramp.
CV risk reduction.
24 weeks. ApoB-targeted intervention with stepped escalation.
Cognitive reset.
12 weeks. Sleep, light, fasted training, optional nootropics.
Recovery reset.
8 weeks. The parasympathetic reset that comes before anything else.