Protocol

Quarterly scorecard

Short notes on what changed in my protocol snapshot and why — not daily tracking.

1. 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 bpm→58 bpm−11%

   • Heart rate variability

     about 32 ms→40 ms+25%

   • Lean mass (Withings)

     77%→86.7%+12.6%

   • Fat percentage (Withings)

     23%→11.7%−49.1%

   • Weight

     175 lb→160 lb−8.6%

← Back to protocol snapshot