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James Chenmitnerd
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mitnerd · chenman

Health Goals

My health goals.

These are the twenty outcomes I'm tracking. All matter. What changes is order: clinical foundations vs where I'm personally pushing right now.

Experts tend to build a stack — sleep and stress first, then metabolic health and consistency, then capacity, then body composition as an application of that base. Popular search usually flips it (lose weight → look better → energy → sleep). My personal list stays closer to that search order on purpose: start where people actually feel stuck, and where the work is achievable given a busy CTO and family schedule — then climb toward the clinical ideal through the MITNerd Base Protocol (lift, walk, protein+food, sleep, stress off-ramp).

Statuses update over time. Numbers and protocol details live on Protocol.

Clinical priority

Foundations first.

Clinical order is a stack: sleep + stress → metabolic health + consistency + hydration → capacity → felt outcomes → body composition as an application of that base → longevity as the umbrella → then downstream (gut, focus, immunity, hormones, mood, skin).

  1. 1Better sleepFocus
  2. 2Less stress and anxietySolid
  3. 3Heart and metabolic healthFocus
  4. 4Consistency and routineWorking
  5. 5Hydration, less fatigueWorking
  6. 6Build muscle, get strongerWorking
  7. 7Mobility, flexibility, postureWorking
  8. 8Less joint and back painWorking
  9. 9Faster recoveryWorking
  10. 10More energy, fewer crashesSolid
  11. 11Appetite and cravingsWorking
  12. 12Lose fatFocus
  13. 13Look better — body compositionFocus
  14. 14Longevity and healthy agingFocus
  15. 15Gut comfortWorking
  16. 16Clearer focusSolid
  17. 17Get sick lessSolid
  18. 18Hormone feelWorking
  19. 19Confidence and mood from fitnessWorking
  20. 20Skin and hairWorking

My priority

Where I am pushing.

Lower on my list doesn't mean unimportant — some of those are already going well, so I'm spending less active focus there while I lock consistency and climb the rest.

  1. 1Consistency and routineWorking
  2. 2Longevity and healthy agingFocus
  3. 3More energy, fewer crashesSolid
  4. 4Lose fatFocus
  5. 5Look better — body compositionFocus
  6. 6Build muscle, get strongerWorking
  7. 7Faster recoveryWorking
  8. 8Better sleepFocus
  9. 9Skin and hairWorking
  10. 10Heart and metabolic healthFocus
  11. 11Gut comfortWorking
  12. 12Get sick lessSolid
  13. 13Less stress and anxietySolid
  14. 14Hydration, less fatigueWorking
  15. 15Less joint and back painWorking
  16. 16Mobility, flexibility, postureWorking
  17. 17Appetite and cravingsWorking
  18. 18Confidence and mood from fitnessWorking
  19. 19Clearer focusSolid
  20. 20Hormone feelWorking

This is personal tracking, not medical advice. I am sharing an N=1 scorecard so the work is visible — not a protocol to copy blindly. Read Bryan’s protocol at the source, and talk to a clinician who knows you.