Look better — body composition.

What good looks like.

Composition I am proud of in the mirror and on Withings: more lean, less fat, not just a smaller number on the scale. The six-month charts are the receipt so far.

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.

Related goals.

• Lose fatFocus
• Build muscle, get strongerWorking
• Skin and hairWorking

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.