Level 2
Intermediate: Building on the Foundation
You've mastered Level 1 and you're feeling better. Now we add more advanced strategies to take it further.
Prerequisite: Complete Level 1 protocols consistently for at least 2 weeks.
Advanced Sleep Tactics
Essential Actions
- Sleep supplements: Start with Magnesium Glycinate (200-400mg before bed). Add L-Theanine (200-400mg) if needed. Optional: Melatonin (0.5-3mg), Glycine (3-5g)
- Light exposure: Morning (within 30 min): 10-15 min bright light. After work: avoid bright sunlight, dim home lights 2-3 hrs before bed. Last 90 min: no screens or use blue light glasses
- Sleep debt recovery: Days off: sleep as long as body wants (10-12 hrs). After 5-6 day work stretch: dedicate first day off to pure rest
Nutrient Timing
Essential Actions
- Pre-shift: Protein (30-40g) + complex carbs (50-80g) + moderate fat (10-20g). Examples: 6 eggs + oats, chicken + rice, protein shake + oats + peanut butter. 16-24oz water
- During shift: Break 1: light snack (protein bar, nuts, yogurt). Break 2 (lunch): main meal with 30-40g protein + 40-60g carbs. Break 3: optional light snack or hydrate. 8oz water per hour minimum
- Post-shift (within 1-2 hrs): Protein (40-50g) + carbs (80-120g) + vegetables. Examples: 8oz chicken + 2 cups rice + veggies, ground beef + potatoes + broccoli. 16-24oz water
Structured Exercise
Essential Actions
- Strength training (2-3 days/week on days off, under 60 min): Pull-ups/Rows (3×8-12), Deadlifts/RDLs (3×5-8), Goblet Squats (3×10-15), Overhead Press (3×8-10), Core work (3 sets: planks 30-60 sec, dead bugs, bird dogs). Progress 5-10 lbs per month
- Conditioning (1-2 days/week, optional): LISS: 30-45 min easy walking/biking (HR 120-140 bpm). Moderate intervals: 20-30 min (2 min moderate, 1 min easy). Avoid: sprints, long runs, intense HIIT
- Mobility work (daily 10-15 min or 3-4×/week 20-30 min): Shoulders: wall slides (3×10), band pull-aparts (3×15-20). Hips: 90/90 stretch (2 min each), deep squat holds (2-3 min). Thoracic: foam roll (2-3 min), cat-cow (2×10)
Track Your Progress
After 2-3 weeks of Level 2, evaluate:
- Can you handle extra shifts without crashing?
- Do you have energy for activities after work?
- Are you sleeping better and waking up refreshed?
- Are you maintaining or building strength?
If yes to all of these, you're ready for Level 3.