✦ Nighttime · 20:30
Sleep by 8:30 PM
Targets a long, regular sleep window as the protocol's single highest priority.✦ Nighttime
Consistent early sleep
Keeps a regular, early sleep schedule as the foundation of the protocol.✦ Nighttime
Cool bedroom for sleep
Sleeps in a cool room to support metabolism and rest.✦ Nighttime
Screen dimming at night
Reduces bright light in the evening to protect sleep onset.✦ Nighttime
Early, protected sleep
Prioritizes an early bedtime and a dark, cool sleep environment.✦ Nighttime
Magnesium and recovery stack
Uses an evening stack to support recovery and sleep.✦ Nighttime
Early bedtime
Goes to bed early to support the pre-dawn wake time.✦ Nighttime
Consistent sleep
Aims for a solid night of sleep to support the next day's training.✦ Nighttime
Weekly weigh-ins and metrics
Tracks weight and health metrics on a regular cadence.✦ Nighttime · 20:00
Wind-down routine
Follows a consistent low-stimulation routine before the fixed early bedtime.✦ Nighttime
No screens before sleep
Powers down screens ahead of bed to protect sleep quality.✦ Nighttime
Cool bedroom
Keeps the bedroom cold to support deep sleep.✦ Nighttime
Collagen and evening stack
Takes an evening stack aimed at recovery and sleep quality.✦ Nighttime
Consistent sleep schedule
Keeps a regular bedtime to sustain daily output.✦ Nighttime
Late but deep sleep
Sleeps fewer hours than most but guards sleep quality intensely.✦ Nighttime
Cool, dark, consistent sleep
Keeps a regular sleep window in a cold, dark room.✦ Nighttime
Earlier, longer sleep
Sleeps more since the overhaul and treats it as part of the protocol.✦ Nighttime
Sleep protocol
Protects a fixed sleep schedule in a cool, dark room as a top priority.✦ Nighttime
Consistent sleep and wake times
Keeps regular sleep and wake times to protect energy and focus.✦ Nighttime
Sleep tracking and optimization
Tracks sleep nightly and tunes bedroom, timing and supplements around the data.