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GM! #coffeechain #plebchain

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.