Volume 1

The Standard Protocol

A structured day of eating designed to hit high fiber and protein targets without relying on red meat or refined sugars.

Protein

~150g

Fiber

50g

The foundation of the day. Ancient grains and psyllium husk create a "fiber matrix" to manage cholesterol.

Wild-caught canned fish (Sardines/Mackerel). A pure protein hit with zero fiber to minimize digestion load mid-morning.

Liquid nutrition for rapid absorption. Features almond butter, spinach, and whey isolate for muscle repair.

Cottage cheese, almonds, and walnuts. High satiety fats and slow-digesting casein protein to bridge the gap to dinner.

A nutrient-dense way to end the day. Bone broth provides a massive protein boost (collagen) while the kale adds volume.

By finishing dinner at 6:00 PM and delaying breakfast until 8:00 AM, you unlock 14 hours of Circadian Fasting.

Gut Rest Allows the Migrating Motor Complex (MMC) to fully clean the digestive tract.

Insulin Sensitivity Lowers fasting insulin levels by giving the pancreas a significant break.

Sleep Quality Digestion is finished before bed, leading to deeper, more restorative REM sleep.