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Toolkit›Physical Performance

Physical Performance

Optimize your physical health with evidence-based protocols

Build strength, energy, and vitality through systematic approaches to sleep, hormones, and training. Each protocol is backed by research and designed for real-world results.

Available Protocols

30%
Potential Gain
6 weeks
Timeline

Sleep-Testosterone Optimization

Strategic sleep optimization unlocks measurable hormonal advantages. Research shows one week of optimized sleep can reverse years of hormonal decline.

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8-15%
Potential Gain
2-4 weeks
Timeline

Nutrient Timing for Performance

Nutrient timing produces 8-15% performance gains without changing what you eat—just when. Pre-workout carbs fuel intensity, post-workout protein maximizes recovery, compressed eating windows optimize insulin sensitivity.

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30%
Potential Gain
8 weeks
Timeline

Cold Therapy Protocol

Cold therapy produces 30% faster recovery through strategic cold exposure. 11-15 minutes at 10-15°C triggers norepinephrine release, reduces inflammation, and trains nervous system resilience.

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