Level 1
Beginner: Foundation Protocols
These are the basics that make the biggest difference. Start here and do these consistently for at least 2 weeks before moving to Level 2.
Sleep Optimization
Essential Actions
- Same time every day: Bed at 6-7pm, wake at 3am (7-9 hours total)
- Room setup: Pitch black (blackout curtains/eye mask), cool (65-68°F), quiet (earplugs/white noise)
- Wind down: Turn off white lights and use red lights like the Neporal 625nm 9w 90 min before bed, turn on night light setting for screens last 60 min
- Avoid: Caffeine after 2pm, heavy meals 3 hours before bed, alcohol, intense exercise 3 hours before bed
Basic Nutrition
Essential Actions
- Hydration: Half your bodyweight in oz daily (180 lbs = 90 oz). 16 oz with Baja sea salt upon waking, 8 oz per hour during shift
- Protein target: 1g per lb bodyweight (180 lbs = 180g daily). Spread across meals: 30-40g each
- Meal timing: Pre-shift: protein + carbs. During shift: light snack, main meal at lunch break. Post-shift (within 1-2 hrs): bigger meal with protein + carbs
- Budget foods: Eggs, chicken thighs, canned tuna, rice, oats, potatoes, peanut butter, frozen vegetables
Simple Movement
Essential Actions
- Shoes/Socks: Replace work shoes every 3-6 months. Look for good arch support, cushioning, and slip resistance. I just got the Nike Run Defy from Shoe Encor in CG and wear the Hanes Max Cushion crew socks
- Daily stretching (10 min): After work or before bed. Shoulders (doorway stretch, shoulder rolls), back (cat-cow, child's pose), hips (pigeon stretch, hip flexor stretch), hamstrings (forward fold). Hold 30-45 sec each
- Walking: Work days: you already hit 15,000-20,000 steps. Days off: 20 min easy walk
- Rest vs. move: Move when energy 3/5+. Rest when 2/5 or lower, sharp pain, or injured
Track Your Progress
At the end of each day, rate your energy level from 1-5:
- 1 = Exhausted (can barely function)
- 2 = Very Tired (sluggish, struggling)
- 3 = Okay (functional, but not great)
- 4 = Good (happy, productive)
- 5 = Energized (peak performance)
This simple daily check-in helps you see patterns between your habits (sleep timing, hydration, nutrition) and how you actually feel. Write it down in a notebook, spreadsheet, or notes app along with your bedtime and wake time.
After 2 weeks, if you're consistently at 3 or above, you're ready for Level 2.