Programs
Programs & protocols
Templates you can activate per client. Tweak modules per individual goals.
1 client
Sleep reset
Four-week protocol to restore sleep architecture — evening ritual, light hygiene, chrono-nutrition.
4 weeks·Avg outcome: +12% sleep efficiency, -34% sleep latency
- Light log & circadian rhythm
- Evening ritual & temperature
- Magnesium, glycine, theanine
- Sleep efficiency ≥ 85%
1 client
Metabolic reset
Twelve weeks for glucose, insulin and lipid recovery. CGM, nutrition coaching, Zone 2.
12 weeks·Avg outcome: -0.4% HbA1c, -16% triglycerides
- CGM + meal experiments
- Protein & fiber goals
- Zone 2 (180 min/wk)
- Strength 2×/wk
1 client
Stress & recovery
Six weeks to stabilize HRV and cortisol curve — breath work, exposure, HRV monitoring.
6 weeks·Avg outcome: +9ms HRV, cortisol AUC -22%
- Daily breath sessions
- Cold/heat protocol
- HRV journal
- Sleep coupling
2 clients
Sport performance
Eight weeks to push VO2max, lactate threshold and recovery to a new level.
8 weeks·Avg outcome: +3.4 mL/kg/min VO2max
- VO2max + lactate test
- 4-phase periodization
- Protein & carb timing
- Recovery protocol
1 client
Longevity foundation
Six-month focus on the five pillars: cardio, metabolic, hormonal, movement and recovery.
26 weeks·Avg outcome: ApoB -18%, VO2max +12%
- Advanced lipid panel
- Annual hormone panel
- Strength 3×/wk
- Zone 2 + threshold