Base Protocols

Evidence-Backed Biohacking & Fitness Protocols

🥗Nutrition

Satiety

Front-load volume and protein to trigger dual mechanical and chemical satiety signals.

⚡

Start every meal with 300g of fibrous vegetables + a protein source, finishing with carbs and fats.

Benefits

✓Weight Loss: Feeling fuller for less calories yields long term weight loss
✓Insulin Response: Smoother insulin curve when front loading fiber and protein
✓Ghrelin Crash: Physical volume mechanically inhibits the hunger hormone.

Sources & Full Tile

🥗Nutrition

Protein Optmization

1.2-1.6 g/kg of Protein per day. Protein timing not that relevant. Eat varied sources.

⚡

Target 1.2-1.6 g/kg/day to maximize muscle growth. Vary sources to balance amino acid profile.

Benefits

✓Capping intake at 1.6g/kg prevents waste and unnecessary heavy meals
✓Protein has a high cost to digestion ( Thermal effect of food). Can be a pro or a con.
✓

Sources & Full Tile

🥗Nutrition

Food's effect on Sleep

Improve sleep quality and onset by consuming a small, carb-rich meal at least 2 hours before bedtime.

⚡

Eat a small, high-carb meal (e.g., a potato) 3 hours before bed and avoid heavy fats.

Benefits

✓Rapid Onset: High GI meals 4 hours prior significantly shorten sleep latency (time to fall asleep).
✓Deep Sleep Protection: avoiding heavy meals prevents the digestive disruptions of Slow Wave Sleep.
✓Melatonin: Carbs Naturally boosts Melatonin production without external supplementation.

Sources & Full Tile

🥗Nutrition

Calories: Weight Loss

Find your TDEE. Cut 500-750 kcals/day. Eat boiled potatoes & lean protein. Skip liquid calories.

⚡

Calculate TDEE, run a 500-1000 calorie deficit, and prioritize boiled potatoes and lean protein. Avoid nuts.

Benefits

✓Hunger Elimination: High-volume, low-calorie foods (potatoes/lean meat) keep you full while dropping fat.
✓Accurately tracking a 500-1000 kcal deficit makes fat loss a guaranteed, linear equation.
✓Dietary Flexibility: The 4-4-9 rule frees you from fad diets; eat anything that fits your caloric macros.

Sources & Full Tile

🥗Nutrition

Protein/Carbs/ Fat Ratio

Spike carbs for cardio; spike protein for cutting. Maximize fats for testosterone. Don't over-consume protein.

⚡

1.6g/kg of protein for muscle, 60%+ carbs for intense cardio, at least 20% fat to keep testosterone. 14g fiber /1000Kcal.

Benefits

✓Optimize Nutrition for body type and sport goal
✓Golden Guideline for every nutrition
✓If you are going to diet for a purpose, do it right

Sources & Full Tile

🥗Nutrition

Fasting

Execute a 24-hour weekly fast to spike HGH, trigger cellular autophagy, and double cognitive memory.

⚡

Perform a 24-hour water fast once per week to trigger deep cellular cleanup and cognitive boosts.

Benefits

✓Protects muscle via massive Growth Hormone (GH) spikes.
✓+104.5% boost in recognition memory and neuroplasticity.
✓eTRF drastically lowers blood pressure and triglycerides.

Sources & Full Tile