Protocols

Everything I actually do day to day — training, sleep, food, supplements, and the house itself.

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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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Six-Stage Reverse Osmosis

Under-sink RO for everything I drink and cook with, and minerals added back deliberately rather than filtered around.

· 6-stage under-sink reverse osmosis.
· Everything I drink and everything I cook with.
· Minerals added back rather than left in — see the pre-bed supplement protocol.
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One Cleaner for the Whole House

Branch Basics for every surface and all the laundry, plus a non-toxic dish soap. The number of products is itself part of the exposure.

· Branch Basics for all cleaning and all laundry.
· Non-toxic dish soap.
· One concentrate replaces the cabinet — fewer products is part of the point.

A Filter on the Shower

Filtered drinking water and an unfiltered shower solves the smaller of the two exposures. Chlorine you inhale in a hot shower never touches your tongue.

· Dedicated shower filter, rated for chloramine and not just chlorine.
· Replaced on schedule like any other filter.
· Separate from the drinking water system on purpose — different exposure, different route in.

Incandescent Bulbs, and LEDs Only in Daylight

Most of the house runs on incandescent for circadian reasons. The few LEDs left are daytime-only — the point is what the light does to the evening, not what it costs to run.

· Mostly incandescent bulbs throughout the house.
· The few LEDs in use are daytime-only.
· The evening is the part being protected.

No Fabric Softener, No Dryer Sheets

The one product in a laundry room engineered to leave a residue behind on purpose — on the sheets you sleep in and the towels you dry your face with.

· No dryer sheets. No liquid fabric softener.
· Wool balls, or pulling things out slightly damp, instead.
· Static is solvable; a permanent coating is not.

Three Air Quality Sources, Cross-Referenced

Airthings inside, IQAir and AirNow outside. Windows stay open until AQI crosses moderate — with extra caution when PM2.5 rather than PM10 is what's driving the number.

· Airthings for indoor readings; IQAir and AirNow for outdoor.
· Cross-reference rather than trusting one source.
· Windows open until AQI crosses into moderate.
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Radon, Continuously Monitored at 1.3 pCi/L

Continuous monitoring rather than a one-time test kit. The current reading is 1.3 pCi/L — well under the EPA action level, so no mitigation is warranted here.

· Continuous monitoring, not a single test kit.
· Current maximum reading: 1.3 pCi/L.
· EPA action level is 4.0 pCi/L; the WHO's is 2.7.
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Humidifying Through the Dry Season

A mold-resistant humidifier for the winter dry-air stretch. High desert winters pull indoor humidity well below comfortable, and the humidifier itself is the thing most likely to cause a problem.

· Mold-resistant humidifier, winter only.
· Boise is high desert — winter indoor air runs very dry.
· The humidifier is itself a mold risk if neglected; that is why the design matters.
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MERV 13 in the Return, Fan on Circulate

The furnace fan run deliberately rather than only when it heats or cools, with a MERV 13 filter in the return. It is the one thing in the house that touches every cubic foot of air.

· MERV 13 filter in the return, sized off the old one.
· Thermostat fan set to circulate rather than auto.
· Install date written on the cardboard edge; changed every 90 days.
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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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Ancestral Eating at 200g of Protein

A whole-foods framework rather than a calorie-first one, built around roughly 200g of protein a day. What the food is made of gets decided before how much of it there is.

· Whole foods first — functional and holistic principles, not calorie-first.
· Roughly 200g of protein daily.
· Minimal processing; recognizable ingredients.
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Sourcing Meat by the Half-Beef

Grass-fed and pasture-raised where it's available, bought as a half-beef from a local ranch and kept in chest and upright freezers. Mostly a supply-chain decision, and I'd rather be honest about that.

· Grass-fed, pasture-raised where available.
· Half-beef ordered through a local ranch.
· Stored across chest and upright freezers.
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Avoiding Glyphosate and Synthetic Additives

Organic where it counts, with particular attention to the crops most likely to be desiccated before harvest. Where practical is doing real work in that sentence.

· Avoid glyphosate exposure and synthetic additives where practical.
· Extra attention to crops commonly desiccated pre-harvest — oats and wheat especially.
· A default that bends, not a rule that breaks.

Unenriched Grains Over Fortified Ones

Not a toxicology argument — an arithmetic one. My supplement stack already covers what fortification exists to add, so fortified flour is a second dose I did not choose and am not counting.

· Prefer unenriched or whole grains over synthetically fortified versions.
· The supplement stack already covers those micronutrients.
· This is about not double-dosing, not about fortification being harmful.

Naturally Brewed Condiments, Not Hydrolyzed

Traditionally fermented soy sauce rather than the acid-hydrolyzed shortcut. A small effect at the volumes anyone eats, and the better option costs about the same.

· Prefer naturally brewed over chemically hydrolyzed.
· Traditionally fermented soy sauce, not hydrolyzed vegetable protein.
· Check the process on the label, not the front of the bottle.

Sleep & Recovery

Red Light Therapy After Training

A Hooga ULTRA1500 panel, roughly eight minutes a side at four to six inches, after training rather than before. Post-workout timing is the better-supported half of the evidence.

· Hooga ULTRA1500 panel, roughly 8 minutes per side.
· 4-6 inches from the skin.
· After training, not before.
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PEMF at 7.83 Hz in the Evening

Twenty to thirty minutes of pulsed electromagnetic field at 7.83 Hz before bed. I keep this one clearly labeled: the specific frequency framing is more folk science than clinical literature.

· 7.83 Hz, the frequency usually called the Schumann resonance.
· 20-30 minutes.
· Evening, as part of the wind-down.

Far Infrared Heat Before Bed

An amethyst crystal heating pad at around 120°F in the evening sequence. The heat is doing the work; the stones are the part I'd be careful claiming anything about.

· Amethyst crystal far infrared heating pad.
· Around 120°F.
· Evening, alongside the rest of the wind-down.

The Pre-Bed Supplement Stack

Magnesium glycinate, three grams of standalone glycine, and vitamin C at 9:30 PM for a 10:15 sleep onset. The glycine being separate is the detail that matters.

· Magnesium glycinate, 300mg elemental (glycinate/oxide blend).
· Glycine, 3g standalone — on top of what the magnesium blend already carries.
· Vitamin C.
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Mineral Salt and Lemon Water Before Bed

Thirty ounces about ninety minutes out. The timing is the whole protocol — earlier and it is absorbed, later and it wakes you at 2 AM.

· 30oz of water with mineral salt and lemon.
· Roughly 1.5 hours before bed, not at bedtime.
· Puts back what the reverse osmosis system takes out.

Supplementation

The Daily Supplement Stack

What I take with lunch, and the shorter optional set at dinner. Some of this is well-supported and some of it is a bet — the two are not the same and I try not to present them as such.

· Lunch: quercetin + bromelain, broccoli seed extract, resveratrol, NAC, glycine, vitamin C, D3 + K2, multivitamin, fish oil, CoQ10, turmeric, Heart & Soil organ supplement.
· Optional at dinner: vitamin C, fish oil, turmeric.
· Bedtime stack is separate — see the pre-bed supplement protocol.
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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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BlackBoxVR, Five to Six Times a Week

Resistance training 5-6x weekly with a hard floor of 4, year-round. The consistency is the protocol; the modality is just what makes it easy to keep.

· BlackBoxVR resistance training, 5-6 sessions weekly.
· Four sessions is the floor, not the target.
· Year-round — no off-season.
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Running Spring Through Fall, Never Winter

Running is a warm-season activity for me. I check pollen before going out — the grass allergy is significant enough to plan around — and take Claritin through the season.

· Spring through fall only. No winter running.
· Check pollen counts before heading out; skip high-grass-pollen days.
· Claritin daily through running season.
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