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
Coming soon - Specific protocols for better sleep quality and recovery.
Topics will include:
- Optimal sleep timing for shift workers
- Room temperature and darkness
- Pre-sleep routine
- What to avoid before bed
Basic Nutrition
Coming soon - Simple, affordable nutrition strategies that actually work.
Topics will include:
- Hydration protocol
- Protein targets for recovery
- Meal timing around shifts
- Foods to prioritize on a budget
Simple Movement
Coming soon - Movement and recovery practices that don't require a gym.
Topics will include:
- Daily stretching routine (10 minutes)
- Walking targets
- Recovery positions for sore muscles
- When to rest vs. move
Track Your Progress
Before starting Level 1, rate these on a scale of 1-10:
- Energy level when you wake up
- Energy level during your shift
- Energy level after work
- Overall recovery between shifts
Check these numbers again after 2 weeks. If you're consistently above 7/10 on all of them, you're ready for Level 2.