05/26/2025
Want to optimize your performance and longevity? Here’s a comprehensive, science-backed daily protocol:
✅ Prioritize sleep: Kickstart your day with morning sunlight, electrolytes, and movement to set your circadian rhythm. At night, avoid overhead lights and manage your glucose for deeper, restorative sleep. Glucose spikes often correlate with cortisol spikes- at night will wake you up and keep you up. Small protein/ complex carb/ fat snacks before bed go a long way.
✅ Eat with intention: Fuel your brain, body, and mind with nutrient-dense foods—maximize volume, diversity, and micronutrients. Spend time with your food, enjoy it and be mindful with it- not distracted and overeating.
✅ Train smart: Aim for 4-5 workouts each week, blending strength, power, speed, and endurance to support a resilient, high-performing body. Meet yourself where you’re at, don’t hurt yourself but try to do more than you did last week. Progressively overload, while you also consistently fuel recover and support.
✅ Build community: Surround yourself with people who elevate you. See your closest friends weekly for laughter, connection, and support. Time with friends around food double and show to provide countless long term benefits.
✅ Breathe: Take moments each day to ground yourself with conscious, deep breathing. Whether you follow a technique or just aware of the air moving in and out during breath- it’s the only mechanism that is both consciously and unconsciously mediated- there is likely a reason for that- use it.
This isn’t just a protocol—it’s a lifestyle. 🌟 practice it to optimize, perform, succeed, and feel your best on a daily basis.
What’s one of these that you’re working on this week? Let us know in the comments!
