Strength Template A/B

Two alternating 30–45 min full-body sessions to build capacity.

Zone 2 Basics

2–4 sessions/week at conversational pace improves mitochondrial health

Hydration

Start the day with 16–24 oz water; target clear-to-pale straw urine.

Protein Targets

Aim for ~1.6–2.2 g/kg/day split across 3–4 meals to protect lean mass.

Sleep Window

Find your consistent 8-hour window and anchor wake time for better circadian rhythm.