My Protocol going forward to optimize health and get in better shape physically and mentally:

Principles:

– Ownership: Full responsibility for my body, energy, and time

– Simplicity: Strip away what’s unnecessary, keep what works

– Precision over volume

– Recovery = growth

– Aesthetics are part of discipline

Training:

– Mentzer-inspired HIT every third day (if WHOOP recovery is green)

– One HIIT session per week (also on green days)

– Zone 2 cardio or walks on other days

Nutrition:

– Tracking calories

– High protein intake

– Minimal sugar and processed foods

– Mindful alcohol use

Recovery & Structure:

– 7–8h of sleep with focus on deep sleep

– Analog journaling + morning log

– Silence before screens, daily reflections

Tools:

– ChatGPT (for structure & reflection)

– WHOOP (for recovery and readiness data)

– Analog notebook

– Joplin

This is a living protocol. It adapts with my body, the data, and the day — aiming for presence, not perfection.