Protocol
Quarterly scorecard
Short notes on what changed in my protocol snapshot and why — not daily tracking.
Snapshot · Oct 1, 2026
First published quarterly snapshot: four of Bryan’s five core habits, with cited targets and Oct 1 results.
What changed and why
- Added sleep, exercise, nutrition, and avoid-bad-habits rows with Bryan’s public targets linked per row.
- Relationships omitted — one subjective habit, not tracked here yet.
- Morning light and eating window stay off the ring until they are active targets.
Snapshot · April 1 – September 1, 2026
In about six months of following more of the protocol (from April 2026):
Resting heart rate
65 bpm58 bpm−11%
Heart rate variability
about 32 ms40 ms+25%
Lean mass (Withings)
77%86.7%+12.6%
Fat percentage (Withings)
23%11.7%−49.1%
Weight
175 lb160 lb−8.6%
Last reviewed
Quarterly notes on my protocol snapshot — not daily tracking or medical advice.
Quick answers
- What is the quarterly protocol scorecard?
- Short notes on what changed in my Bryan-inspired subset and why — linked from the main protocol snapshot, with metric highlights on each card.
- How often does the protocol scorecard update?
- Quarterly. The first entry is October 1, 2026; I add another when the quarter actually moved.
Sources
- Bryan’s Protocol
Targets in the snapshot rows link back to Bryan’s public protocol page.
- Protocol snapshot
Live subset, Base Protocol pillars, and results charts this scorecard annotates.