The Body Protocol

Most health advice for men over 35 is generic, outdated, or flat-out wrong. The Body Protocol is different.

This is a 90-day integrated performance system covering the four foundations that actually drive male health after 35: sleep and recovery, hormone optimisation, strength training, and nutrition. Not in isolation — as a single, connected system, because that's how your body actually works.

Every protocol is backed by peer-reviewed research. Every recommendation is cited. No bro-science. No fads. No "just trust me." You'll know exactly why you're doing what you're doing, and you'll have a clear daily and weekly schedule telling you when to do it.

What's inside:

The Master Protocol (100 pages) — Sleep & circadian optimisation — Hormonal health — bloodwork panel, lifestyle hierarchy, supplement grades, oestrogen management, TRT discussion — Training programme — three variants (Beginner/Intermediate/Advanced), every session written out, substitution guide — Nutrition framework — TDEE calculation, macro targets, plate model, supplement stack, alcohol framework, gut health — Integration — daily rhythm, weekly review, 30-day checkpoints, 10 most common failure patterns, FAQ

8 Quick-Reference Cards (print-ready PDFs) — Daily Rhythm Card — optimised day, all protocols, all chronotypes — Training Session Guide — warm-up, RPE scale, progression — Meal Framework — plate model, macros, protein sources — Starting Point Assessment — baseline form (Day 1/30/60/90) — Sleep Checklist — environment audit with tick boxes — Supplement Timing Card — every dose and timing — Recovery Decision Tree — green/amber/red system — Supplement Shopping List — forms, doses, quantities

Built for men who are done guessing and ready to operate with precision.