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Evidence-Based How-To Guides

Performance Protocols

Prescriptive, mechanism-explained guides for every dimension of human performance. Not general advice — exact steps, doses, timing, and metrics. Each protocol is scored for evidence quality and linked to the tools that implement it.

Wearables & HRVStrong· 5 steps
HRV Morning Baseline Protocol
The 5-minute daily measurement that changes every training decision
5 min
Daily
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Training ScienceGold Standard· 5 steps
Zone 2 Cardio Protocol
The single most important weekly habit for longevity and performance
45–90 min
3–5x / week
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RecoveryGold Standard· 6 steps
Sleep Optimization Stack
The architecture of recovery starts the night before
60-min wind-down
Nightly
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RecoveryStrong· 6 steps
Cold Exposure Protocol
Deliberate cold as a systematic tool for recovery, dopamine, and stress adaptation
11–20 min
3–5x / week
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NutritionGold Standard· 5 steps
Foundational Supplement Stack
The 4 supplements with the strongest evidence-to-cost ratio in sports science
2 min daily
Daily
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Mental PerformanceStrong· 7 steps
Deep Work Focus Protocol
90-minute blocks that actually produce output
90–120 min
1–3 blocks / day
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Training ScienceGold Standard· 7 steps
Strength Training Recovery Cycle
How to periodize stress and recovery so every block compounds
60–75 min
3–4x / week
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Personalized Implementation
Generic protocols don't account for your baseline.
Coaching builds on these frameworks with data from your wearables and recovery patterns.
View Coaching →