Consistency and routine.

What good looks like.

The Base Protocol happens most days — lift, walk, food, sleep, off-ramp — without needing a heroic restart. Travel still knocks the week; the work is making the return automatic.

How the Base Protocol addresses it.

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

• Lift

  Three strength-training days are part of the six-hour weekly target. I hit it unless I am traveling. This is how I hold muscle while I cut, and how I will build when I am leaner.

• 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.

• Stress off-ramp

  More weekend time with family, and a bit more reaching out to friends who are remote. Less or no fast food. No smoking. No vaping. No excessive alcohol. That is how I step the stress down.

Related goals.

• Better sleepFocus
• Hydration, less fatigueWorking
• Build muscle, get strongerWorking

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.