Fuel

Nutrition.

Whole-food first. Protein-led plates. Vitamins and supplements dosed to bloodwork — not to marketing. The protocols that keep the protector sharp for the next thirty years.

Protein1g/lbstd

Daily minimum, animal-led. Tracked weekly, not vibed.

Plates3/daystd

Three structured meals. Snacking is a symptom, not a strategy.

Panels2/yrstd

Bloodwork every six months. The supplement stack adjusts to the numbers.

Window10hstd

Ten-hour feeding window most days. Last meal three hours before sleep.

Whole-food vegetables and vetted supplements on matte black

The principle

Eat like a protector. Supplement like a scientist.

The plate carries the load. Animal-led protein, dense vegetables, real fats, slow carbs. Three structured meals — not six small ones, not constant grazing. Hunger, satiety, and energy stabilize within two weeks of eating this way and never come back the same.

Vitamins and supplements are a precision tool, not a religion. We test, dose to a number, retest in ninety days, and remove anything that doesn't move the needle. The shelf is short on purpose.

Plates: 3 structured meals, 4–6 hours apart. No grazing.
Protein: 1.0g per lb body weight, animal-led, daily.
Stack: Five-item foundation. Everything else justified by bloodwork.
Retest: Full panel every six months. Adjust the protocol, not the goal.

The four pillars

What organizes the plate.

Whole Food First

Animal-led protein, dense vegetables, real fats, slow carbs. Nothing engineered in a lab to be eaten in a car.

Protein-Led Plates

One gram per pound of body weight, daily. The lever most men under-pull and over-talk.

Targeted Supplementation

Vetted single-ingredient supplements that fill specific gaps. No proprietary blends, no marketing stacks.

Vitamins With Intent

Bloodwork drives the protocol. We dose to a number, retest in 90 days, and adjust — never guess.

Foundation stack

Five supplements. Daily. Forever.

The base every member runs. Single ingredients, third-party tested, dosed to evidence — not to a marketing label.

Creatine Monohydrate 5g daily: Strength, recovery, cognition. Forty years of evidence. No loading phase required.
Omega-3 (EPA+DHA) ≥2g daily: Third-party tested for oxidation and heavy metals. Drives inflammation control and brain function.
Vitamin D3 + K2 5,000 IU + 100mcg MK-7: Dose to a 25-OH level of 50–80 ng/mL. K2 routes calcium to bone, not artery.
Magnesium Glycinate 400mg before bed: Sleep architecture, muscle relaxation, glucose handling. Most men are clinically low.
Electrolytes 1–2 servings: Sodium, potassium, magnesium around training. Not energy drinks. Not sugar.

A day on the plate

Three meals, structured.

What the protocol looks like at the table. Adjust portions to training load, not to mood.

07:30
Meal 1
Three pasture eggs, half-cup cottage cheese, sautéed spinach and tomato, sourdough, olive oil, sea salt. Coffee with L-theanine after — not before — protein.
12:30
Meal 2
8–10oz grass-fed beef or wild salmon, two fists of roasted cruciferous, one fist of jasmine rice or sweet potato, olive oil, lemon. Largest plate of the day.
19:00
Meal 3
Lean protein, big mixed salad with avocado and olive oil, smaller carb portion. Three hours before lights out. No screens at the table.

Cruciferous

Broccoli, cauliflower, Brussels sprouts, kale, cabbage. Sulforaphane, fiber, hormonal support.

Dark Leafy

Spinach, chard, arugula, romaine. Folate, magnesium, nitrates for blood-flow.

Alliums

Garlic, onion, leek, shallot. Allicin and prebiotic fiber for gut and cardiovascular health.

Color

Bell peppers, tomatoes, carrots, beets. Phytonutrient diversity — a different color every plate.

Roots & Tubers

Sweet potato, beet, parsnip, squash. Slow carb anchor for training days.

Ferments

Sauerkraut, kimchi, kefir. Live cultures, not pasteurized shelf-stable imitations.

Bloodwork-driven

The biomarkers that drive the stack.

These move the supplement protocol. Test, dose, retest. If a number isn't moving, the protocol changes — not the standard.

Vitamin D (25-OH) Target 50–80 ng/mL: Drives immunity, hormones, mood. Almost every man we test starts deficient.
Ferritin Target 100–200 ng/mL: Iron storage. Low ferritin reads as fatigue and flat training long before a doctor flags anemia.
B12 & Folate Mid-to-upper range: Methylation, energy, cognition. Cheap to test, easy to correct.
Magnesium RBC Mid-range minimum: Serum is useless — order the red-blood-cell assay. Drives sleep and glucose handling.
Omega-3 Index ≥8%: Direct measure of EPA+DHA in red cells. The most useful single supplement biomarker.
hs-CRP <1.0 mg/L: Systemic inflammation. Diet, sleep, and training are the levers — supplements are a tax on the gap.

The plate, owned.

Plan the plate before you walk into the kitchen.
Eat protein first, every meal.
Buy the highest-quality protein you can afford.
Cook with butter, tallow, olive oil — full stop.
Track for two weeks, then live by feel.
Retest bloodwork twice a year.

Don't

The drift, refused.

Snack to manage emotions.
Drink your calories.
Eat seed oils — canola, soybean, corn, 'vegetable'.
Trust a proprietary blend on a supplement label.
Mega-dose vitamins without a recent panel.
Confuse 'organic cookie' with a real food.

Sourcing standard

Where the food comes from matters.

Quality at the source removes the need for half the supplements on the market. We buy accordingly.

Beef & Lamb: 100% grass-fed and grass-finished. Regenerative operations preferred. Whole cuts over ground when possible.
Poultry & Eggs: Pasture-raised, soy- and corn-free feed. Yolks should be orange, not yellow.
Wild Fish: Wild Alaskan salmon, sardines, mackerel, cod. Avoid farmed Atlantic salmon and high-mercury species.
Produce: Local and seasonal first. Organic for the EWG Dirty Dozen, conventional is acceptable for the Clean Fifteen.
Dairy: Raw or low-temp pasteurized, grass-fed. Full-fat. A2 if tolerance is an issue.
Supplements: USP / NSF / Informed-Sport certified only. Third-party tested for purity and label accuracy.

Eat for the next thirty years, not the next thirty minutes.

Questions

What people ask first.

Do I need to count macros forever?

No. Track for two weeks to calibrate your eye, then live by the plate. Recalibrate quarterly or anytime training or body composition drifts.

Are carbs the enemy?

No. Slow carbs around training are an asset. Refined sugar and industrial seed oils are the enemy — full stop.

Is plant-based viable?

Possible, but harder. Hitting 1g/lb of complete protein, B12, heme iron, creatine, and DHA from plants alone requires deliberate supplementation and meal design. Most men we coach perform better with animal protein as the anchor.

How many supplements should I take?

Fewer than you think. The foundation stack covers 90% of the lift. Everything else is justified by bloodwork, training load, or a specific physician recommendation.

What about alcohol?

Optional, modest, social. Two drinks max, never during the training week, never as a coping tool. Track the impact on HRV and sleep — the data is unambiguous.