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type:: reference zettel-id:: 25r parent-id:: 25k created:: 2025-05-13 - # Health & Performance Systems - ## Daily Essentials - LMNT electrolyte mix – see Electrolyte Strategy section below for timing - Vital Proteins Collagen Peptides – 20 g added to overnight oats - Creatine monohydrate – 5 g daily (split pre-/post-lift) - Magnesium glycinate – 400 mg 1 h pre-bed - Melatonin – 0.3–1 mg as needed for lights-out cue - ## Protein Support - Kaged Kasein – 30 g nightly before sleep - Whey isolate (generic) – 20–40 g in break-fast smoothie or post-workout - OatsOvernight packets – 20 g protein base for first meal - Blueprint Nut Mix (macadamia/blueberry) – 2 Tbsp add-on for fats & micros - ## Performance & Focus - **2Shred Micro-Stack** – 2 scoops ElectraShred (no caffeine) + 1 cap 2Shred PM (~67 mg theanine) for jitter-free focus - Beta-alanine – 3 g with oats shake on lifting days - Hydra-Charge (flavored K & Mg) – 1 scoop in 24 oz sparkling water during mobility warm-up - **Half-dose rule** – Limit late-day boost to 100 mg caffeine *or* ½-stick LMNT to avoid HRV drop - ## Sleep Stack - Casein (see Protein Support) - Magnesium glycinate (see Daily Essentials) + glycine for post-margarita recovery - Melatonin (see Daily Essentials) - L-theanine 200 mg when mind-chatter high (or via 2Shred PM above) - ## Electrolyte Strategy - **Core Principle** – Match sodium to water volume and potassium to activity load - **Fast-Day Dosing Matrix** - | Clock | Product & Dose | Sodium | Potassium | Notes | | ----- | -------------- | ------ | --------- | ----- | | **06:30** | **LMNT full-stick** in 32 oz water + black coffee | 1,000 mg | 200 mg | Kick-starts neural drive | | **10:00** | **ElectraShred + creGAAtine** 1 scoop in 32 oz sparkling | 75 mg | 300 mg | Flavor without breaking fast | | **14:00** | Plain water 24 oz | — | — | Thirst check—only add salt if < 2 L total | | **17:00** | **LMNT ½-stick** *(if headache/flat pump)* | 500 mg | 100 mg | **Skip if dinner >1g sodium** | | **22:00** | Casein shake; pinch LiteSalt if legs twitch | 200 mg | 100 mg | Prevents 3 a.m. salt crash | - **Dosing Rules** - **Evening rule**: No LMNT if restaurant dinner >1g sodium - **Morning rule**: Half-stick only if thirsty upon waking - **Water minimum**: <2L consumed → NO second LMNT - **Half-dose caffeine OR electrolytes**: Not both late-day - **Lift-Day Adjustments** - Intra-workout: 1 scoop Unmatched Longevity EAA in 24 oz water - Post-workout: ½-stick LMNT in 12 oz water if session >45 min + heavy sweat - Skip ElectraShred if using EAA drink - **Common Fixes** - 3 a.m. wake-up thirsty → ½-stick LMNT pre-bed next time - Hour 20 fast headache → ½-stick LMNT + 8 oz water, wait 15 min - Puffy fingers post-restaurant → Skip morning stick, hit 3L plain water - ## Fasting Protocols - **Purpose** – Flexible framework to drop body-fat while maintaining muscle and mental performance - **Weekly Cadence Template** - **Sun 8p → Tue 12p – 36-h reset fast** (Entire Monday water-only; triggers autophagy) - **Wed–Fri – 16:8 (noon–8p window)** (Two protein-anchored meals; optional whey pre-workout) - **Sat – Free 12-h window** (Social flexibility; keep protein ≥1.8g/kg LBM) - **Optional every 4–6 weeks – 48-h deload fast** (Use on travel or low-volume week) - **Training Pairing** - Hard lifts **inside** eating window whenever possible - Fast-day workout = tempo circuit or zone-2 walk; avoid max effort - **Intra-workout (lift days)**: 1 scoop Unmatched Longevity EAA in 24 oz water - **Re-feed Pantry (Apna Bazaar Cart)** - Gopi dahi, Nanak paneer, brown basmati, mustard oil, kala namak for protein-anchored Indian meals - **Common Pitfalls** - Late cardio + late meal → elevated RHR, poor HRV - Over-salting after LMNT + restaurant meal → nocturnal thirst - Neglecting protein on re-feed → muscle loss - ## Sleep Optimization - **Core Objective** – Build repeatable evening sequence for RHR ≤75 bpm and sleep-onset <30 min - **Pre-Bed Stack (T-60 → Lights-out)** - | Minute | Action | Note | | ------ | ------ | ---- | | **-60** | Dim lights <50 lux, blue-blockers | Keeps melatonin curve steep | | **-50** | Casein 30g in water/almond milk | Slow amino drip = overnight anabolism | | **-45** | LMNT ½-stick in 16 oz water *(if total fluids ≥2L & dinner low-salt)* | Prevents 3 a.m. salt crash | | **-40** | Hot shower 5 min → 30-sec cool rinse | Core-temp drop accelerates sleep onset | | **-30** | 400mg Mg glycinate + 300µg melatonin | Evidence-based combo | | **-20** | Legs-up-wall 2 min, box-breathing 1 min | Shifts to parasympathetic tone | | **-10** | Read paper book/Kindle (warm light) | No doom-scrolling | - **Sleep-Interruption Protocol** – On 6 a.m. wake: drink 10 oz water, empty bladder, run 30-min Mooji; usually nets 45-60 min extra sleep - **Nostalgia All-Nighter Template** – Half-caf midnight brew, 15-min yoga-nidra at 2 a.m., Mg + glycine before 3 a.m. lights-out - **Timing Rules** - No stimulants after 2p (coffee, ElectraShred, EAA) - Cardio cut-off: zone-2 ≤7p; HIIT/lifts ≥3h before bed - Alcohol window: last drink ≥3h pre-bed, alternate with sparkling water - **Environment Checklist** - Bedroom lux <1 (blackout curtains, duct-taped LEDs) - 65–67°F room temp; raise duvet TOG if cold - White-noise at 45 dB masks city hum - **Recovery Targets** - Resting HR ≤75 bpm (+10 bpm vs baseline 3 days → add rest day) - HRV within 5ms of 7-day avg (drop >15% 2 days → skip caffeine, add nap) - Sleep latency <30 min (>45 min 2 nights → move cardio earlier) - ## Dining Out Tactics - **Guiding Principle** – Prioritize protein, control hidden carbs, match sodium to daily electrolyte intake - **Order-Flow Cheat Sheet** 1. **Protein Anchor** – choose leanest quality protein first (fish, steak, grilled chicken, sashimi, octopus) 2. **Starch Swap** – sub fries/mashed/rice → extra seasonal veg or side salad 3. **Sauce Control** – ask for sauces *on the side*; dip fork instead of pouring 4. **Bun/Wrap Choice** – request lettuce wrap or open-face; eat half the bun if keeping bread 5. **Drink Rule** – clear spirit + soda + fresh citrus. One boozy drink → one sparkling water 6. **Walk-Off** – 10-min stroll after meal blunts glucose curve by ~30% - **Alcohol Ladder** 1. Tequila/Vodka + soda + lime (≈65 kcal) 2. Dirty or Hot Martini (≈160 kcal, near-zero carbs) 3. Dry red wine 5 oz (≈120 kcal, 4g carbs) - **Post-Margarita Recovery** – 20 oz water, 5-min walk, Mg + glycine pre-bed neutralizes extra 16g sugar - **Healthy Salty-Snack Roster** – Roasted edamame, seaweed thins, roasted kala chana, makhana + kala namak; store in ¼-cup jars - **Sodium Sync** – If dinner heavy on brines/soy, skip evening LMNT; woke thirsty → add 500ml plain water first - ## Occasional / Travel - Blueprint Coconut-lime Electrolyte Sticks – travel backup - Coconut water – 12–16 oz post-walk/sauna (~600 mg K) - LiteSalt shaker for high-heat protocol - ## Tracking & Correlation - Track creatine & beta-alanine saturation weekly - Log LMNT sticks & ElectraShred scoops daily - Correlate with RHR/HRV next morning (target: RHR ≤75 bpm, HRV ≥baseline -3ms) - Cap total sodium ≤4g unless extended fast or heavy sauna - Daily: weight, waist, HRV/RHR snapshot - Weekly: progress photo, Monday morning fasted - Modify protocols if HRV drops ≥15% for 3 days or sleep latency >60 min twice a week - ## Open Questions / TODO - [ ] Trial 200mg L-theanine with melatonin on high-stress days—log HRV delta - [ ] Test weighted blanket (12 lb) for sleep latency vs current comforter - [ ] Compile low-carb go-to drinks per bar in Seaport - [ ] Add restaurant-specific orders (Citrus, Citrus Seaport, Mastro's) as sub-pages