Appetite and cravings.

Working

What good looks like.

Protein and a planned deficit so cravings do not run the evening. Less junk is already a rule; the work is making that the easy choice when the day runs long.

How the Base Protocol addresses it.

I work this through the MITNerd Base Protocol on Protocol: lift, walk, protein+food, sleep, stress off-ramp.

Walk
At least two cardio days a week, inside the same six-hour target. Morning sessions, after I shifted hours more West Coast so the work can happen before the day takes over.
Protein + food
The biggest win over the last six months. I keep protein and the rest of the macros in ratio, and I stay at a small caloric deficit. Less junk. That is the nutrition pillar.
Sleep
Still the hardest. I still work or learn until about 2am, and I need to wake by 6:30am on school-week mornings. Duration is up from 2025 to 2026, and I am keeping at it.

Related goals.

A couple of questions.

Where are the numbers?: Charts, wearables, and the six-month results live on Protocol. This page is the outcome I am holding — not a second copy of the data.
Why is this higher or lower on my list?: Clinical order is foundations first. Personal order is where I am actually pushing given a busy CTO and family schedule. Lower on my list often means it is already going well. The hub has both columns.

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.