Why This Exists
I'm an orderfiller at a distribution center. The work is physically demanding, and like my coworkers, I was constantly tired and low on energy.
I started experimenting with different protocols to fix this after noticing how the company uses data to increase effeciency. This site documents what's actually working for me, broken down into three levels you can easily follow.
Everything here is simple, affordable, and designed for people with demanding jobs and limited time.
Choose Your Level
Start with Level 1 and move up when you're ready. Each level builds on the previous one.
Beginner
Foundation protocols - the basics that make the biggest difference
- Sleep optimization
- Basic nutrition
- Simple movement
Intermediate
Building on the foundation with more advanced strategies
- Advanced sleep tactics
- Nutrient timing
- Structured exercise
Advanced
Full optimization for maximum energy and performance
- Sleep tracking & optimization
- Performance nutrition
- Recovery protocols
My Results
Tracking my daily sleep, energy levels, and which protocol level I'm following. Energy is rated 1-5 (1=exhausted, 5=peak energy). Showing last 7 days.
Last 7 Days
| Date | Day | Sleep | Energy | Level | Notes |
|---|---|---|---|---|---|
| Loading results... | |||||
FAQ
Do I need to buy expensive supplements?
No. Most of what works is free or cheap. Level 1 focuses entirely on things that cost nothing or very little.
How long until I see results?
Most people notice better energy within 3-7 days of starting Level 1, especially with the sleep protocols.
Can I skip to Level 3?
You can, but don't. Level 1 has the biggest impact for the effort. Build the foundation first.
Is this medical advice?
No. This is just what I'm personally doing and tracking. Talk to your doctor before making major changes, especially if you have health conditions.
What if I fall off track?
You will. Everyone does. Just get back to Level 1 basics and rebuild from there. The protocols work whether it's your first time or your fifth time restarting.