Protocols

Current routines for training, nutrition, sleep, and faith — what I actually do day to day.

Home & Environment

Stosslüften: Daily Shock Ventilation

Open the house wide for 15+ minutes a day, every day, summer and winter, to flush stale air, drop CO2, and keep humidity below the line where mold starts. Measured before and after with an Airthings monitor.

· Open windows on opposite sides of the house wide for 15+ minutes to force cross-ventilation.
· Do it daily, year-round — summer and winter — not just when the air feels stale.
· Take an Airthings reading right before opening up, then again right after closing.
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Nutrition

Cronometer: Daily Calories, Tracked

What I actually eat, logged daily in Cronometer — calories and macros — so the nutrition behind the training is on the record instead of hand-waved.

· Log everything in Cronometer through the day, weighing food where it matters.
· Record total calories (kcal) each day.
· Record protein, carbs, and fat (g) to show the macro split.
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Training & Recovery

Whoop: Strain & Sleep, Tracked Daily

My daily Whoop numbers — day strain, recovery, sleep, resting heart rate, and HRV — logged by hand so the training load and recovery behind the rest of these protocols is out in the open.

· Log day strain (0–21) every evening from the Whoop app.
· Log morning recovery (%) and HRV (ms) — the readiness signal.
· Log sleep hours and sleep performance (%).
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