LOAD — Full stack

Week 3 is the loaded week. The full stack is in. The correlation engine has enough data to give you ranked, actionable feedback.

What's new this week

• Berberine — Tier 3 supplement. Gated: if you're on antihypertensives, this one stays off the stack and the engine flags why.
• Low-dose melatonin — 0.5 mg, 30 minutes before bed. Tier 3.
• Easy running — returns to the stack if your training history supports it. Zone 2 dominant, no intervals yet.

The correlation engine

By day 14 your readings are dense enough for moderate-confidence rankings. By day 21 they hit full confidence. This is the week where the protocol stops feeling like a checklist and starts feeling like a coach.

If the rankings tell you wall sits are doing the most for you, the app will start prioritizing wall-sit adherence over other levers in your daily action items. The system adapts to you.

What to ignore

Resistance training intensity bumps. Cold plunge. They come next week for a reason — week 3 is about full-stack adherence, not adding more load.