Gut comfort.

What good looks like.

Food that sits well so the rest of the protocol is easy to repeat. Protein, less junk, and not eating late into the night.

How the Base Protocol addresses it.

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

• 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.

• Appetite and cravingsWorking
• Hydration, less fatigueWorking
• Get sick lessSolid

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.