Protocol library.

Installable day systems for the moments that usually break the baseline.

Protocol stack

Four ways the baseline adapts.

Founder Cut, Crisis Day, Travel Day, and Recovery Week are concrete operating modes, not static advice.

Body recomposition

A baseline for operators cutting noise without losing work capacity.

Protein, steps, lift signal, sleep debt

Fallback mode

A minimum viable day when travel, deadlines, or family pressure break the plan.

Three anchors, one meal rule, stack rescue

Continuity protocol

Keep the baseline intact when airport food, time zones, and missed sessions hit.

Swaps, hydration, walking, late training

Repair cycle

A calmer operating mode for fatigue, soreness, inflammation, and return to rhythm.

Sleep, soreness, Mirror, load reduction