30 days. Phased. Personalized. Ranked.
The protocol is a four-week structured intervention. Each week is a phase with a clear focus and a specific set of levers introduced. Your stack is personalized to your baseline, your medications, and your training volume from day one.
Nothing punishes you. There are no streaks. The point is the data — the protocol ranks every intervention by what's actually working for your body, not the average.
The four phases
- Week 1INSTALLFoundation
Sodium, alcohol, Zone 2, wall sits, box breathing, Tier 1 supplements, beetroot juice
Read the phase → - Week 2DEEPENStack expansion
Sauna protocol, NSDR, Tier 2 supplements
Read the phase → - Week 3LOADFull stack
Tier 3 supplements, easy running returns, correlation engine activates
Read the phase → - Week 4COMPOUNDOptimization
Resistance training, cold plunge, weakest-lever identification, final 7-day benchmark
Read the phase →
Personalization on day one
At onboarding you give baseline BP, current medications, athlete type and training volume, alcohol consumption, diet baseline, and demographic context. The protocol engine personalizes:
- Which levers are prescribed. No alcohol-elimination lever if you already abstain.
- Supplement timing. Slower rollout on antihypertensives — Berberine is gated when a prescription is logged.
- Exercise intensity. Adapted to your training background.
- Daily item count. 4–8 items depending on stack and adherence.
Lever rankings (after day 7)
After enough data exists, the app ranks every lever in your stack by BP delta and confidence:
WALL SITS −8.2 mmHg ████████████░ HIGH CONFIDENCE
BOX BREATHING −5.4 mmHg █████████░░░░ MODERATE
ZONE 2 CARDIO −4.1 mmHg ████████░░░░░ MODERATE
MAGNESIUM (PM) −3.2 mmHg ██████░░░░░░░ LOWN=1 with simultaneous interventions measures association, not causation. The phased rollout (levers introduced in stages) partially separates effects. Rankings are signals, not causal claims.
The lever library
Every intervention has its own page with evidence, mechanism, and stacking notes.