systems
Protocols
I treat my life like a codebase — everything worth doing gets a protocol. These are the routines and systems I actually use, updated as I learn what works. Each one is a living document.
Morning Protocol
Wake, move, focus. The first 90 minutes that set the tone for the day.
coming soonEvening Protocol
Wind down, reflect, prepare for tomorrow.
coming soonWorkout Protocol
Daily hypertrophy training, morning cardio, and recovery strategies.
coming soonDeep Work Protocol
How I structure focused, distraction-free work blocks.
coming soonWeekly Review
Sunday reset — review the week, plan the next, recalibrate.
coming soonSleep Protocol
Optimizing for 7.5 hours of quality sleep. Eight Sleep, blackout curtains, the works.
coming soonSupplement Stack
What I take, why I take it, and what the research says.
coming soon