The Path

Getting Started

Optimize your body and mind with a structured approach to health and longevity.

The protocol begins with a reset phase to cleanse the body and rebuild it with proper nutrition and habits:

1️⃣ 3-Day Fast – A deep detox to kickstart healing and cellular regeneration.
2️⃣ Deworming Protocol – Eliminating parasites for a clean gut and optimal absorption.
3️⃣ Carnivore Diet – Eating only animal-based foods to reset digestion and reduce inflammation.
4️⃣ Slow Reintroduction (Optional) – If expanding beyond carnivore, introduce foods gradually, focusing on AIP-compliant whole foods.

Daily Protocol

(Building consistency and resilience)

✅ Intermittent Fasting – 17-hour fasting window to support fat metabolism and cellular repair.
✅ Strength & Mobility Training – Move every day; train strength & flexibility at least 3x per week.
✅ Cold Exposure – Start with 30-second cold showers, progressing to ice baths when possible.
✅ Breathing Exercises – Practice the Wim Hof Method or similar techniques for oxygenation and resilience.
✅ Meditation & Mindfulness – Take at least 10 minutes daily to clear the mind and reduce stress.
✅ Hydration & Electrolytes – Drink enough water, prioritizing mineral-rich sources.
✅ Grounding (Earthing) – Walk barefoot on grass, soil, or sand to reduce inflammation and improve energy.
✅ Sun Exposure – Get at least 15-30 minutes of sunlight daily, preferably in the morning, to support circadian rhythm and vitamin D production. If possible expose yourself to the first light.
✅ Red Light Therapy (RLT) – Expose yourself to red and near-infrared light to boost mitochondrial function, reduce inflammation, and improve skin health.
✅ Blue Light Management – Reduce artificial blue light exposure (especially at night) by using blue-light-blocking glasses or screen filters to improve sleep and circadian health.
✅ Meal Timing Optimization – Eat your first meal after getting morning sunlight to align digestion with your circadian rhythm.
✅ Sleep Optimization – Prioritize sleep hygiene for deep, restorative sleep

Weekly Protocol

(Deeper recovery & optimization)

🔹 Strength Training & Cardio Mix – Lift weights 3x per week, add one cardio-focused session.
🔹 Extended Fasting (Optional) – Consider a 24-hour fast once per week for deeper autophagy.
🔹 Sauna & Heat Therapy – If accessible, add sauna sessions for detoxification.
🔹 Nature & Sunlight – Aim for at least one long outdoor session (hiking, walking, grounding).
🔹 Electromagnetic Detox (EMF Minimization) – Reduce exposure to Wi-Fi, phones, and electronics for at least one full day each week. Sleep with your phone in airplane mode and avoid unnecessary EMF sources.
🔹 Sound & Frequency Therapy – Use binaural beats, 432Hz, or 528Hz frequencies for relaxation, brainwave entrainment, and cellular healing. (Try tuning forks, Tibetan singing bowls, or frequency-based music.)
🔹 Herbal & Natural Adaptogens – Introduce Ashwagandha, Rhodiola, Shilajit, or Ginseng to support stress resilience, testosterone, and overall vitality.

Monthly Protocol

(Deep healing & biohacking resets)

🔸 48-72 Hour Fast – A deeper system reset and anti-aging boost.
🔸 Full Body Mobility Check-in – Assess flexibility and movement quality; adjust training.
🔸 Breathwork Session – A guided deep session for nervous system balance.
🔸 Social Detox – Take one day offline, disconnect from screens, and reset your focus.
🔸 Structured & Hydrogen-Rich Water – Upgrade hydration with structured water or hydrogen water tablets to improve energy and reduce oxidative stress.
🔸 Collagen & Bone Broth Reset – Consume homemade bone broth or collagen-rich meals for joint, skin, and gut health.
🔸 Metabolic Flexibility Test – Try a low-carb/keto day or even a higher-carb refeed to see how your body adapts to fuel sources.

Yearly Protocol

(Longevity & deep healing)

✔️ 7-Day Water Fast (If experienced with fasting, a yearly deep reset can be transformative.)
✔️ Bloodwork & Health Markers – Check metabolic and inflammatory markers to track progress.
✔️ Travel & Adventure – Expose yourself to new environments to build resilience.
✔️ Deworming Protocol (Again) – Repeat to ensure a clean gut and prevent reinfestation.
✔️ Reassessment – Reflect on progress, adjust training, diet, and habits as needed.
✔️ Grounding Retreat (Disconnect to Reconnect) – Spend at least one full weekend completely in nature (camping, hiking, or beachside) without tech to reset your nervous system.
✔️ Hormone & Metabolic Testing – Get full bloodwork panels including testosterone, thyroid, CRP (inflammation), Omega-3/6 ratio, and micronutrient levels.
✔️ Sleep Optimization Experiment – Dedicate one month to tracking and refining sleep using Oura Ring, WHOOP, or a sleep tracker to maximize deep and REM sleep.

Additional Strategies

(Optional but powerful tools)

🔥 Infrared Sauna Therapy – Speeds detox, recovery, and increases growth hormone & heat shock proteins for longevity.
🧬 Peptides & Longevity Compounds – (If comfortable experimenting) Look into BPC-157, TB-500 (healing), NAD+ boosters (anti-aging), Spermidine, or Resveratrol.
🌬️ Carbon Dioxide Tolerance Training – (Like Patrick McKeown’s “Oxygen Advantage”) to increase VO2 max, reduce anxiety, and improve endurance.