MY PROTOCOL

This is what my current daily protocol looks like.

How Everything Is Tracked:

Daily Tracking

  • Fitbit Versa 2 or Garmin Forerunner
  • Body weight measurements (Scale)
  • HRV
  • Resting Heart Rate

Training Tracking

  • Polar H10 chest strap
  • Garmin Forerunner

Subjective Tracking

I also journal these things every day and then compare them to the above.

  • Energy levels
  • Sleep quality
  • Recovery
  • Mood
  • Training performance
  • How many sessions of a therapy
  • Time spent using therapy

Health Tracking

  • Blood pressure monitor
  • Pulse oximeter

Blood Work

When I'm trying something major or starting certain supplements I also get a blood panel done. This changes depending on what I'm testing.

Morning

Warm water for my first drink usually right as I wake up.

I get sun light as soon as possible, in winter months I mix in a 10,000 LUX SAD lamp for a few minutes.

Red light therapy, I do 10 minutes both sides of my body using panels or 20 minutes inside my red light blanket, with weekends off. I also spot treat areas if I have an injury or bad doms.

I usually meditate, prime my brain or do breathing excersies while doing red light therapy.

I ground and use PEMF mat on Alpha (8–12 Hz) to power up. I don’t do this every day, but I try to keep it when I have time.

I try to limit the supplements I take, so I structor my diet to give me everything and add supplements carefully.

I usually try to get a walk or some exercise in before starting work.

I go through phases with cold therapy, but usually if I’m doing it daily I will do it right before work.

Afternoon

I usually workout 5 days per week. I usually do 20 minutes cardio at the end of a weight workout and I try to get one long cardio session in per week.

A couple of times per year I will change this out and focus more on cardio mainly just to keep things exciting and versatile with a new goal.

My weight workouts are mainly focused around functional strength training, I don’t really use machines with ridged movement, I prefer free weights and cables, mainly out of preference.

I also try to do a minimum of 10k steps per day but usually hit 12-15k which is my sweet spot, any more and it starts effecting my energy.

After working out, I usually do either an infrared sauna, 15-30 minutes.

Or if I need to calm down and chill out I use my Pemf mat on a low frequency as it’s great for relaxation.

I usually meditate while doing either.

In days I have done hard cardio session I then do cold therapy as it helps me lower my heart rate, but I leave it to mornings on days I’m doing heavy weight lifting.

Evening

Relaxation is my main focus.

I usually use my hot tub for 30 minutes with hydro therapy

Or I have a hot bath, usually with Epsom salts.

After this I meditate again usually only for 6-8 minutes just to let any feelings that might stop me relaxing or sleeping come up.

Before bed I cool the room down if it’s in the summer, put the air purifier on an hour before sleep, black out blindes for a dark room (probably one of the best things for improving sleep quality).

What I’m currently testing:

I try to use things for a while before talking about them, these are the current things I’m testing, I don’t try all these things at once, I make space, try them separately, wnd then mix them with other therapies, sometimes that means stopping some of my protocol.

  • Ewot
  • Altitude training
  • Cupping
  • Grip strengthening
  • Full house air purification
  • Hydrogen water
  • Tens

Upcoming tests:

  • Micro needling
  • Vague nerve stimulation
  • Vibration plate