Executive Performance Protocol
Sustainable high output for executives, founders, and decision-makers. Built for sub-7h sleep windows, frequent travel, and chronic decision fatigue.
9 interventions · Evidence-graded
01
Anchor wake time within 30-min window 7 days
StrongConsistency > total hours. Anchored wake stabilizes cortisol awakening response.
02
Caffeine only 06:00–11:00
StrongEven small evening doses fragment deep sleep. Switch to decaf or theanine PM.
03
30-min walk daily, ideally outside
StrongResets parasympathetic tone, prevents decision fatigue, improves creative problem-solving.
04
Strength train 3x/week, 45-min sessions
StrongMaintains testosterone, body composition, mood. Non-negotiable for sub-7h sleepers.
05
Time-restricted eating 12h window
ModerateImproves glucose regulation, simplifies decision load.
06
Cold exposure 11°C 3x/week, AM
ModerateDopamine boost lasts 2 hours; useful pre-difficult meetings.
07
Magnesium glycinate 400mg + apigenin pre-sleep
StrongMost cost-effective sleep quality improvement.
08
Quarterly bloodwork: T, hsCRP, lipids, fasting insulin
StrongExecutive lifestyle compresses hormonal markers fast. Monitor or get blindsided.
09
Annual full vacation week with zero work
StrongHRV studies show 7+ days needed for full sympathetic reset.
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