Choose a practical starting point, then follow the guide that fits your goals and experience.

Daily foundations

Low-Carb Starter ProtocolFive practical steps for meals, shopping, and building a routine.Fasting Starter ProtocolAn introduction to planning a fasting routine.Sleep ProtocolSteps to improve sleep as part of metabolic care.Beginner Exercise ProtocolStart with manageable movement, then build strength and consistency gradually.Minimalist 2x/Week Strength ProtocolA full-body strength plan for two nonconsecutive days each week.Advanced Exercise ProtocolA demanding weekly plan for experienced trainees already tolerating a similar workload.Weight-Loss Maintenance ProtocolSeven steps for routines, setbacks, food planning, and support after the starter phase.

Focused health goals

Bone Health ProtocolPractical bone-health guidance and important cautions.Coronary Plaque Reduction ProtocolLifestyle, medications, and evidence on coronary plaque.Blood Sugar ProtocolUse CGM patterns and practical steps to guide blood-sugar decisions.Food Addiction ProtocolAssess your food relationship, recognize triggers and build a plan with support.

Resources

Peptides, Hormones & Repurposed Drugs ResourceCompare benefits, risks and clinical evidence across 65 reviews of peptides, hormones, repurposed drugs, nutrients and research compounds.

Looking for a broader topic? Browse all Health Guides.