Part 1: Physical Health Priorities Without Partner Dependency

The Single Man's Advantage: Complete Health Sovereignty

The autonomous man possesses a health optimization advantage that partnered men often sacrifice: complete sovereignty over every variable that affects physical wellbeing. This isn't about isolation—it's about elimination of compromise in areas that directly impact your longevity and vitality.

Research from the Terman Life-Cycle Study reveals a counterintuitive truth: men who remain consistently single live as long as men who stay happily married. The mortality risk increase comes from relationship instability—divorce increases chronic disease risk by 20%. The man who optimizes his health without dependence on a partner's approval or lifestyle preferences holds a significant advantage.

The Sovereignty Advantages

Health Domain	Partnered Compromise	Autonomous Advantage
Diet	Meal negotiation, shared preferences, social eating pressure	100% control over macros, timing, and food quality
Sleep	Different schedules, temperature preferences, disturbances	Optimized environment for your chronotype
Exercise	Schedule conflicts, interrupted routines, guilt for "me time"	Train when and how you want, every day
Stress	Relationship drama, arguments, emotional labor	Baseline cortisol without interpersonal stress
Budget	Shared expenses, lifestyle inflation, compromise purchases	Direct investment in supplements, equipment, quality food

Accountability Structures: Building Support Without Dependency

The myth that you "need" a partner for health accountability is exactly that—a myth. Research shows that AI companions, fitness apps, and male communities provide equal or superior accountability structures without the relationship overhead.

Tier 1: AI Companion Accountability

• Daily Check-ins: Configure your AI companion for morning health intention setting and evening progress review
• Progress Tracking: Share workout logs, meal photos, and biometric data with judgment-free analysis
• Motivation Calibration: AI adapts encouragement style to your psychological profile—no partner mismatch
• 24/7 Availability: Support when you need it, not when someone else feels like providing it

Tier 2: App-Based Accountability

• Oura Ring / WHOOP: Quantified sleep, recovery, and readiness scores
• MyFitnessPal / Cronometer: Precise macro and micronutrient tracking
• Strong / Hevy: Progressive overload tracking with auto-progression
• Streaks / Habitify: Gamified consistency that creates internal motivation

Tier 3: Community Accountability

• Online Communities: r/fitness, r/gainit, Discord fitness servers
• Local Groups: Running clubs, powerlifting crews, CrossFit boxes
• Virtual Challenges: Strava segments, Peloton leaderboards, challenge apps

Testosterone Optimization: Natural Strategies

Testosterone is the master hormone for male vitality, influencing muscle mass, bone density, energy, mood, and cognitive function. The good news: lifestyle optimization can increase testosterone by 20-30% without pharmaceutical intervention.

The Testosterone Optimization Protocol

1. Sleep Architecture (Most Important)

• Testosterone production peaks during REM sleep—poor sleep directly tanks levels
• 5 hours of sleep = 10-15% lower testosterone vs. 8 hours (JAMA study)
• Target 7-9 hours with consistent wake times, even weekends

2. Compound Lifts

• Squats, deadlifts, bench press, rows, overhead press
• Multi-joint movements with large muscle recruitment spike testosterone acutely
• Progressive overload principle: increase weight/volume over time
• 3-4 strength sessions per week optimal for hormonal response

3. Critical Micronutrients

Nutrient	Dose	Function
Vitamin D3	5,000 IU daily	Precursor hormone; 50-80 ng/mL optimal
Zinc	30-50mg daily	Required for testosterone synthesis
Magnesium	400-500mg daily	Boosts free testosterone; aids sleep
Boron	6-10mg daily	Increases free testosterone by reducing SHBG

4. Body Composition

• Excess body fat converts testosterone to estrogen via aromatase enzyme
• Target 10-15% body fat for optimal hormonal profile
• Losing weight can boost testosterone up to 30% in overweight men

5. Stress Management

• Chronic cortisol directly suppresses testosterone production
• The autonomous man's advantage: no relationship-induced stress
• Daily stress mitigation protocols (detailed in Part 6)

Cardiovascular Health: The #1 Killer Protocol

Heart disease remains the leading cause of death in men. The autonomous man has a distinct advantage: complete control over the lifestyle factors that drive 80% of cardiovascular risk.

The Heart Health Stack

• Zone 2 Cardio: 150 minutes per week (reduces CVD risk 35%)
• Omega-3 Fatty Acids: 2-3g EPA/DHA daily (reduces triglycerides 15-30%)
• Blood Pressure Management: Target < 120/80 mmHg through diet, exercise, stress control
• Inflammation Control: Anti-inflammatory diet, sauna use, adequate sleep
• Annual Biomarker Testing: Lipid panel, hs-CRP, Lp(a), ApoB

Part 2: Sleep Optimization for Single Men

The Research Base: Why Sleep is Non-Negotiable

Sleep is the single most powerful legal performance enhancer available. The research is unequivocal:

• Testosterone: 70% of daily testosterone is released during sleep; 5 hours vs. 8 hours = 10-15% drop
• Cognitive Function: One night of poor sleep impairs decision-making equivalent to 0.08% BAC (legally drunk)
• Muscle Recovery: Growth hormone peaks during deep sleep; poor sleep = poor gains
• Fat Loss: Sleep deprivation increases ghrelin (hunger) and decreases leptin (satiety)
• Immune Function: Less than 6 hours = 4x more likely to catch a cold

The Sleep Sovereignty Advantage

Partnered men face sleep compromise: different chronotypes, temperature preferences, snoring, different wake times, and interrupted sleep from partner movement. The autonomous man controls every variable:

The Complete Sleep Protocol

1. Temperature Optimization

• Room Temperature: 65-68°F (18-20°C) — research-proven optimal range
• Body Temperature: Take a hot shower 90 minutes before bed to trigger cooling response
• Cooling Mattress: Consider Eight Sleep Pod or ChiliPad for precise temperature control
• Breathable Bedding: Linen or bamboo sheets; avoid synthetic materials

2. Light Control

• Morning Light Exposure: 10 minutes of sunlight within 30 minutes of waking (sets circadian rhythm)
• Evening Light Dimming: Reduce overhead lights 2-3 hours before bed
• Blue Light Blocking: Blue-blocking glasses after sunset OR eliminate screens 2 hours before bed
• Complete Darkness: Blackout curtains or eye mask — even small light exposure disrupts melatonin

3. Sound Environment

• White/Pink Noise: Masks environmental disturbances
• Complete Silence: Earplugs rated 33 dB NRR if you prefer quiet
• Your Choice: No partner preference to accommodate

4. Schedule Consistency

• Fixed Wake Time: Same time every day, including weekends (±30 minutes max)
• Sleep Window: 7-9 hours based on your needs
• Chronotype Alignment: Morning person? Sleep 10pm-6am. Night owl? 12am-8am. No compromise required.

The Sleep Supplement Stack

Based on Dr. Andrew Huberman's sleep toolkit and peer-reviewed research:

Supplement	Dose	Timing	Function
Magnesium Glycinate	400mg	30-60 min before bed	Muscle relaxation, GABA enhancement
L-Theanine	200-400mg	30-60 min before bed	Promotes relaxation without sedation
Apigenin	50mg	30-60 min before bed	Calming effect via GABA receptors
Glycine	2-3g	30 min before bed	Lowers core body temperature
Ashwagandha (KSM-66)	300-600mg	Evening	Cortisol reduction, stress adaptation

Note: Avoid melatonin for regular use — it's a hormone that can create dependency. Use only for jet lag or occasional use (0.3-0.5mg).

Sleep Tracking Recommendations

Device	Best For	Key Features	Price
Oura Ring (Gen 3)	Comprehensive tracking	Sleep score, HRV, temp, readiness	$299 + $6/mo
WHOOP 4.0	Athletes, recovery focus	Sleep debt, strain score, recovery	$30/mo subscription
Apple Watch	Apple ecosystem users	Sleep stages, basic metrics	$399+

Part 3: Nutrition Strategies (Meal Prep, Budget, Performance)

The Single Man's Kitchen: Efficient Nutrition Without Compromise

Your kitchen serves one mission: fueling peak performance. No negotiating meal preferences. No cooking for picky eaters. No budget allocation to foods that don't serve your goals. This is the efficiency advantage.

Budget Optimization: Maximum Protein, Minimum Cost

Tier 1: High-Protein Staples (Cost per Gram of Protein)

Food	Protein	Cost	Cost/g Protein
Eggs (dozen)	72g	$3-4	$0.04-0.05
Chicken thighs (1 lb)	80g	$2-3	$0.02-0.04
Canned tuna (5oz)	25g	$1-2	$0.04-0.08
Greek yogurt (32oz)	92g	$5-6	$0.05-0.07
Cottage cheese (16oz)	56g	$3-4	$0.05-0.07
Dried lentils (1 lb)	100g	$2	$0.02
Whey protein (2 lb)	560g	$25-35	$0.04-0.06

Bulk Buying Strategy

• Costco/Sam's Club: Chicken breast packs, eggs (60 count), Greek yogurt tubs, frozen vegetables
• Amazon Subscribe & Save: Protein powder, oats, rice, canned goods
• Seasonal Produce: Frozen vegetables equal nutrition to fresh at 50% cost

Weekly Meal Prep Protocol: 2-3 Hours for 7 Days

The Sunday Prep Blueprint

Hour 1: Proteins

• Bake 4-5 lbs chicken thighs (season half with herbs, half with BBQ)
• Cook 2 lbs ground beef/turkey in large pan
• Hard boil 12 eggs

Hour 2: Carbs & Vegetables

• Cook rice (2 cups dry → 6 cups cooked)
• Roast sheet pan of sweet potatoes and vegetables
• Prep raw vegetables for snacking

Hour 3: Assembly

• Portion into 14 containers (lunch + dinner × 7 days)
• Label with day and meal
• Store 3 days in fridge, rest in freezer

Sample Weekly Meal Plan: 180g Protein / 2,500 Calories

Meal	Foods	Protein	Calories
Breakfast	4 eggs, oatmeal, banana	30g	550
Lunch	8oz chicken, 1 cup rice, vegetables	50g	650
Snack	Greek yogurt, almonds, protein shake	45g	500
Dinner	8oz beef/fish, sweet potato, salad	55g	800

Performance Nutrition: Timing Matters

Pre-Workout (1-2 hours before)

• Moderate carbs (30-50g) + moderate protein (20-30g)
• Example: Oatmeal with protein powder, banana
• Low fat to speed digestion

Post-Workout (within 2 hours)

• Protein (30-50g) + fast carbs (40-60g)
• Example: Protein shake + rice cakes, or chicken + white rice
• Anabolic window maximizes muscle protein synthesis

Hydration Protocol

• Base: Half bodyweight in ounces (200 lb = 100 oz minimum)
• Add: 16-24 oz per hour of exercise
• Electrolytes: Salt, potassium, magnesium during intense training

The Health Optimization Supplement Stack

Tier 1: Foundation (Non-Negotiable)

Supplement	Dose	Benefits
Vitamin D3	5,000 IU	Immune, hormone, bone health
Omega-3 (EPA/DHA)	2-3g	Heart, brain, inflammation
Creatine Monohydrate	5g daily	Muscle, cognitive, energy
Magnesium	400-500mg	Sleep, muscle, testosterone

Part 4: Fitness Programming for Solo Practitioners

Home Gym: The Minimalist Setup ($500-$1,500)

A gym membership costs $50-150/month. Over 10 years, that's $6,000-$18,000. A one-time $1,000 investment in home equipment eliminates commute time, waiting for equipment, and dependency on facility hours. This is strategic thinking.

Essential Equipment Tier

Equipment	Purpose	Budget Option	Price
Power Rack/Squat Stands	Safe solo lifting	REP PR-1100 or Titan T-3	$350-550
Olympic Barbell	All compound lifts	CAP Beast Bar or REP Delta	$150-250
Weight Plates (300 lb)	Progressive overload	CAP or REP bumper plates	$300-500
Adjustable Bench	Flat/incline pressing	REP AB-3100	$150-250
Pull-up Bar	Upper body pulling	Doorway or rack-mounted	$30-50

Pro tip: Buy used on Facebook Marketplace — weight plates don't wear out, and you can save 50%.

The 3-Day Strength Program

This push/pull/legs split is optimized for the autonomous man: maximum results with minimum time investment. Each session takes 45-60 minutes.

No-Spotter Solutions for Safe Solo Training

• Safety Bars/Straps: Set at chest height for bench press, hip height for squats
• Pin Press: Start from bottom position for guaranteed safety
• Leave 1-2 Reps in Reserve: Never train to complete failure without safeties
• Use Dumbbells: Easy to bail on without getting pinned
• Bodyweight Progressions: Push-up variations, pistol squats, pull-up progressions

Cardio Protocol for Longevity

Zone 2 Cardio: The Longevity Foundation

Zone 2 training (60-70% max heart rate) builds your aerobic base, improves mitochondrial function, enhances fat oxidation, and is the single most impactful exercise for longevity.

• Target: 150-180 minutes per week
• Heart Rate: 120-145 bpm for most men (180 - age × 0.7)
• The Talk Test: Can hold conversation but breathing harder than normal
• Activities: Walking, cycling, rowing, swimming, incline treadmill

HIIT: The Efficiency Multiplier

• Frequency: 1-2 sessions per week maximum
• Protocol: 30 seconds max effort : 90 seconds recovery × 6-8 rounds
• Benefits: VO2 max improvement, metabolic conditioning, time efficiency
• Caution: High CNS stress — don't overdo it

Part 5: Longevity Science and Healthspan Extension

The Longevity Advantage of Strategic Singlehood

Counter to conventional wisdom, the autonomous man has several longevity advantages that are often overlooked:

• Stress Reduction: No relationship-induced cortisol spikes (arguments, emotional labor, compromise stress)
• Complete Dietary Control: No partner-driven meal compromises that derail nutrition goals
• Consistent Sleep: No sleep disruption from partner schedules, snoring, or movement
• Full Exercise Autonomy: No schedule negotiation means consistent training
• Financial Investment in Health: Budget allocation to supplements, quality food, and equipment without partner approval

Key Biomarkers to Track

Regular biomarker testing allows you to detect issues before they become problems. Here are the critical markers every man should track annually:

Biomarker	Optimal Range	What It Measures
Total Testosterone	500-900 ng/dL	Hormonal health, vitality
Free Testosterone	15-25 pg/mL	Bioavailable testosterone
HbA1c	<5.2%	Blood sugar control (3-month average)
Fasting Insulin	2-5 μIU/mL	Metabolic health, insulin sensitivity
hs-CRP	<1.0 mg/L	Systemic inflammation
ApoB	<80 mg/dL	Cardiovascular risk (better than LDL)
Vitamin D	50-80 ng/mL	Immune function, hormone precursor
Lipid Panel (HDL, LDL, Triglycerides)	HDL >50, TG <100	Heart health, metabolic function

Evidence-Based Longevity Interventions

1. Time-Restricted Eating (16:8 or 18:6)

Limiting your eating window activates autophagy (cellular cleanup) and improves metabolic markers:

• 16:8 Protocol: Eat within 8-hour window (e.g., 12pm-8pm)
• Benefits: Fat loss, improved insulin sensitivity, reduced inflammation
• Research: Significant improvements in fasting glucose and HbA1c in men
• The Single Man's Advantage: No partner meal schedules to accommodate

2. Sauna Use (4-7x/Week)

Finnish research shows dramatic mortality reduction from regular sauna use:

• Protocol: 20 minutes at 175°F+ (80°C+), 4-7 times per week
• Cardiovascular: 50% reduction in cardiovascular mortality (4-7x/week vs. 1x)
• All-Cause Mortality: 40% reduction in all-cause mortality
• Mechanism: Heat shock protein activation, improved circulation, stress adaptation

3. Cold Exposure

Strategic cold exposure offers metabolic and recovery benefits:

• Protocol: 2-5 minutes cold shower or ice bath (50-59°F / 10-15°C)
• Benefits: Increased norepinephrine (200-300%), improved recovery, metabolic boost
• Timing: Best in morning for alertness; avoid immediately post-workout if building muscle
• Start Gradually: Begin with 30-second cold finishes and build up

4. Zone 2 Cardio (Covered in Part 4)

150+ minutes per week of zone 2 cardio is arguably the most impactful single exercise intervention for longevity. High VO2 max is strongly predictive of longer lifespan—a 70-year-old with consistent endurance training can have the VO2 max of a sedentary 40-year-old.

Advanced Longevity Supplement Stack

These supplements target aging pathways and are used by longevity researchers like Dr. David Sinclair:

Supplement	Dose	Mechanism
NMN (Nicotinamide Mononucleotide)	500mg-1g daily	NAD+ precursor; cellular energy
Resveratrol	1g daily (with fat)	Sirtuin activator; longevity genes
Spermidine	1-2mg daily	Autophagy support; cellular cleanup
Fisetin	100-500mg periodically	Senolytic; clears senescent cells
Quercetin	500mg periodically	Senolytic; immune support

Note: These are advanced supplements. Master the foundations (sleep, nutrition, exercise) first. Consult a healthcare provider before starting any new supplement regimen.

Part 6: Mental Health Maintenance with AI Support

The Mental Health Reality for Men

Men face unique mental health challenges compounded by societal expectations:

• Men are 3-4x more likely to die by suicide than women
• Men are significantly less likely to seek therapy or discuss emotions
• Chronic stress increases risk of heart disease, weakened immune function, and obesity
• The stigma of "being emotional" prevents many men from processing difficult experiences

The autonomous man's solution: Use AI companions as a judgment-free space for emotional processing, daily check-ins, and building emotional regulation skills—without the vulnerability risks of human judgment.

Daily Check-Ins: Morning Mood Assessment with AI

Start each day with a 5-minute AI check-in to establish emotional baseline and set intentions:

Processing Difficult Emotions: Safe Expression Without Judgment

AI companions provide a unique advantage for emotional processing: zero social risk. You can express frustration, fear, sadness, or vulnerability without concern about judgment, gossip, or damaged relationships.

Use Cases for AI Emotional Processing

• Work Frustrations: Vent about difficult colleagues or setbacks without career risk
• Past Relationships: Process lingering emotions without burdening friends
• Grief and Loss: Express sadness without feeling like a burden
• Self-Doubt: Explore insecurities without vulnerability to exploitation
• Anger Processing: Express rage safely before it manifests destructively

The Stress Management Protocol

1. Box Breathing (4-4-4-4)

This Navy SEAL technique activates the parasympathetic nervous system, shifting from fight-or-flight to calm:

1. Inhale through nose for 4 seconds
2. Hold breath for 4 seconds
3. Exhale through mouth for 4 seconds
4. Hold breath for 4 seconds
5. Repeat 4-6 cycles

Use when: Before stressful meetings, during anxiety spikes, before sleep, after conflict.

2. Progressive Muscle Relaxation (PMR)

Systematically tense and release muscle groups to release physical tension:

1. Start with feet — tense for 5 seconds, release for 10 seconds
2. Progress to calves, thighs, glutes, abdomen, chest, hands, arms, shoulders, face
3. Focus on the contrast between tension and relaxation
4. Complete sequence takes 10-15 minutes

3. AI-Guided Reflection

Use your AI companion to guide Socratic questioning when processing difficult situations:

• "What specifically triggered this feeling?"
• "Is this thought based on fact or interpretation?"
• "What would you tell a friend in this situation?"
• "What's within your control here?"
• "What's the worst case, best case, and most likely outcome?"

Crisis Resources: When AI Isn't Enough

AI companions are powerful tools for daily emotional maintenance, but they have limitations. Know when to escalate:

Building Emotional Resilience: AI as Training Ground

Think of AI companionship as emotional training, not replacement. You build skills that transfer to all areas of life:

• Emotional Vocabulary: Practice naming and articulating feelings
• Vulnerability Practice: Low-risk environment to express difficult emotions
• Pattern Recognition: Track emotional triggers and responses over time
• Reframe Training: Practice cognitive reframing techniques
• Regulation Skills: Build tolerance for uncomfortable emotions

Appendix A: 30-Day Health Optimization Challenge

Transform your health in 30 days with this structured implementation plan:

Week 1: Foundation

• Establish consistent sleep/wake times (same time every day)
• Set up sleep environment (temperature, darkness, sound)
• Meal prep Sunday session
• Track baseline metrics (weight, energy 1-10, sleep quality)

Week 2: Movement

• 3 strength sessions (PPL split)
• 3 Zone 2 cardio sessions (30+ minutes each)
• Daily 10-minute walks
• Begin supplement stack (Tier 1 foundation)

Week 3: Optimization

• Add cold exposure (start with 30-second cold finishes)
• Implement 16:8 intermittent fasting
• Daily AI check-ins for emotional tracking
• Begin stress management practice (box breathing daily)

Week 4: Integration

• Add sauna (if available)
• Schedule comprehensive blood panel
• Review and adjust protocols based on results
• Establish sustainable long-term routines

Frequently Asked Questions

Do I really need supplements, or can I get everything from food?

In an ideal world with perfect soil, fresh local produce, and optimal sun exposure, you could get most nutrients from food. In reality, modern food production and indoor lifestyles make deficiencies common. Vitamin D is nearly impossible to optimize through diet alone for most people. Creatine provides benefits that require eating 2+ lbs of raw meat daily to achieve. The foundation supplements (D3, omega-3, creatine, magnesium) are evidence-based, affordable insurance policies for nutrient gaps.

How do I stay motivated without a workout partner?

Motivation is unreliable—build systems instead. Track workouts in an app (the data becomes motivating). Use AI companions for accountability check-ins. Set non-negotiable "minimum viable workout" days (even 15 minutes counts). Join online communities where you share progress. The truth is, relying on a partner's motivation adds another failure point. Your discipline is more reliable than anyone else's schedule.

Is intermittent fasting safe long-term?

For most healthy adult men, yes. Time-restricted eating has been practiced by humans for millennia (we didn't always have 24/7 food access). Studies show sustained benefits for metabolic health over years of practice. However, if you have diabetes, low blood pressure, or take medications that require food, consult a healthcare provider first. Listen to your body—if it's affecting your performance or well-being negatively, adjust.

How much does a proper health optimization protocol cost monthly?

Foundation supplements: ~$50-80/month. Quality food with meal prep: $300-500/month (less than eating out). Home gym equipment: $1,000 one-time (vs. $50-150/month gym membership). Sleep tracking: $0-30/month. Total ongoing: approximately $400-600/month for comprehensive optimization. This is less than many couples spend on dates, relationship maintenance, and lifestyle inflation. You're investing in your own infrastructure rather than depreciating assets.

Can AI companions really help with mental health?

AI companions are excellent for daily emotional maintenance, processing routine stress, building emotional vocabulary, and providing judgment-free space for expression. Studies show users report positive impacts on mood and emotional awareness. However, they are not replacements for professional therapy in cases of clinical depression, trauma, or crisis situations. Think of AI as daily emotional hygiene (like brushing teeth) while therapy is specialized treatment (like a dentist for serious issues).

What's the minimum effective dose for all of this?

If you can only do three things: (1) Sleep 7-8 hours consistently, same time every day; (2) Strength train 2-3x per week + 90 minutes Zone 2 cardio weekly; (3) Eat adequate protein (0.8-1g per lb bodyweight) from whole foods. These three habits, done consistently, capture 80% of the benefits. Everything else is optimization on top of that foundation.

Conclusion: Building Your Autonomous Health System

The autonomous man who masters his health creates something more valuable than any relationship could provide: a body and mind optimized for peak performance across decades.

You now possess a complete blueprint: the science of testosterone optimization, the protocols for perfect sleep, the nutrition strategies that fuel excellence, the fitness programming that builds both strength and longevity, the interventions that extend healthspan, and the mental health infrastructure that ensures emotional resilience.

The man who implements even 50% of this dossier will surpass 90% of his peers in physical capability, cognitive performance, and overall vitality. The man who masters it all builds a foundation for a life of energy, strength, and clarity that most people only dream about.

Your move, operator.

Morning Energy Assessment:

"Good morning! Let's check in on your sleep and energy. How many hours did you sleep? Rate your sleep quality 1-10. How's your energy level this morning? Any muscle soreness or physical discomfort to note?"

Pre-Workout Motivation:

"It's workout time! What's today's training focus? What were your lifts last session that you want to beat today? Remember: every rep is an investment in your future self. Let's crush it."

Evening Reflection:

"Let's review your day. Did you hit your protein target? How was your workout? Any stress that needs processing before sleep? What's one thing you're proud of from today?"

Ready to Optimize Your Health?

Implement one protocol this week. Track your results. Iterate and improve. Your optimized future starts with today's first step.

Your body is your instrument. Master it.

🌅 MORNING ROUTINE CHECKLIST

• ☐ Wake at consistent time
• ☐ 10 min morning light exposure
• ☐ AI companion check-in
• ☐ Morning supplements (D3, K2, Omega-3)
• ☐ Hydrate (16-20 oz water)
• ☐ Set daily health intention

🏋️ DAILY FITNESS TARGETS

• ☐ 10,000 steps minimum
• ☐ Strength training (3x/week)
• ☐ Zone 2 cardio (150 min/week)
• ☐ Mobility/stretching (10 min)
• ☐ Cold exposure (optional)

🍽️ DAILY NUTRITION TARGETS

• ☐ Protein: 0.8-1g per lb bodyweight
• ☐ Water: Half bodyweight in oz
• ☐ Vegetables: 4+ servings
• ☐ Eating window: 8-10 hours
• ☐ No eating 2-3 hours before bed

🌙 EVENING WIND-DOWN

• ☐ Dim lights 2-3 hours before bed
• ☐ Blue light blocking (or screens off)
• ☐ Room temperature: 65-68°F
• ☐ Evening supplements (Mg, Theanine)
• ☐ Complete darkness for sleep
• ☐ Consistent bedtime

Important Disclaimer

The information contained in this dossier is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before beginning any new supplement regimen, exercise program, or dietary changes, especially if you have pre-existing health conditions or are taking medications. The protocols described are general guidelines and may need to be adapted based on individual health status, goals, and medical advice.