The Minimum Dose Athlete

Protocol

The Minimum Dose Athlete

Optimizing human performance through the Minimum Effective Dose (MED). Transform raw intensity into structural and metabolic resilience.

Does this sound familiar?

  • Spending 10+ hours weekly in the gym with diminishing metabolic returns.
  • Persistent lower back pain and thoracic 'tech neck' from executive desk work.
  • Chronic 'brain fog' and energy crashes triggered by decision-heavy fueling.
  • Sacrificing sleep for training, leading to systemic cortisol elevation and fatigue.
Old Way
  • Volume-dependent training (2h sessions)
  • Steady-state 'chronic' cardio
  • Calorie counting and decision fatigue
  • Sleep as an afterthought
New Way
  • Intensity-dependent MED (15m sessions)
  • High-intensity 'exercise snacks'
  • Architectural, decision-free fueling
  • Sleep as active recovery compounding

Mechanism

Core Systems

Click a system to explore its habits

Structural Maintenance

Structural Maintenance

Counteracting the entropy of sedentary work through posterior chain activation.

Metabolic Spiking

Metabolic Spiking

Triggering maximal mitochondrial density through super-slow failure sets.

Efficiency Fueling

Efficiency Fueling

Stabilizing glucose levels and eliminating dietary decision fatigue.

Recovery Compounding

Recovery Compounding

Accelerating nervous system restoration through neurobiological down-regulation.

Diagnostic Entry: Fix the Failure Point

Step01

Step 1: Alleviate Back Stiffness

Target the 'deskbound' hunch immediately with structural protocols.

Step02

Step 2: Clear Brain Fog

Implement metabolic and fueling resets to stabilize cognitive drive.

Step03

Step 3: Build Base Strength

Access the foundational lifts to trigger systemic hormonal adaptation.

Step04

Step 4: Absolute Reset

View all cards to architect your complete custom dose.

Progression

Habit Tiers

Tier 1

Foundation

The essential dose: 30g protein, 12h fasts, and the weekly failure set.

Tier 2

Growth

Adding complexity: Tabata intervals, NSDR, and the Executive 7 circuit.

Tier 3

Mastery

Precision optimization: TUL logging, 16:8 TRE, and caffeine cutoffs.

Tier 4Peak

Titan

Peak performance: 24h fasts, Simple Standard standards, and bedroom blackouts.

The Operating Rhythm

  • Morning light and protein bolt

    Daily

    Set the circadian rhythm and stabilize glucose before the first laptop open.

  • Postural rotation and micro-breaks

    Daily

    Alternate sitting and standing to prevent tissue creep during deep focus.

  • The Weekly failure set

    Weekly

    Perform the Big 5 to absolute muscular failure; the only dedicated 'workout' required.

  • The Metabolic reset

    Monthly

    Execute a 24-hour fast to clear cellular debris and reset insulin sensitivity.

Myth

Common Myth

Significant results require significant time in the gym.

What Others Say

Testimonials

Switching to high-intensity training and the 30/30 protein rule completely reset my metabolism after 50.

Viola

Executive Professional

Protocol Playbooks

Curated sequences of habits designed to be practiced together. Click a playbook to see its cards in the deck below.

The Weekly Dose
2 cards

The Weekly Dose

Perform the absolute minimum volume required for maximum systemic strength and growth.

Perform Big 5
Log Time Under Failure
Executive Travel Recovery
4 cards

Executive Travel Recovery

Reset structural integrity and energy after flights and long seated days.

Execute Executive 7
Stand for Intervals
Release Trigger Points

+1 more habits

Metabolic Reset
3 cards

Metabolic Reset

Clear brain fog and optimize insulin sensitivity through tactical fasting.

Fast for 12 Hours
Practice 16:8 TRE
Achieve Metabolic Switch
Instant Stress Killers
2 cards

Instant Stress Killers

Real-time respiratory hacks to down-regulate the nervous system during high-stakes work.

Perform Physiological Sighs
Master 4-7-8 Breathing

Quests

Challenges to accelerate your transformation. Click a quest to see its target cards.

Initiation

The Baseline Calibration

Establish foundational protocols for structural integrity, metabolic health, and recovery over seven days.

"Efficiency is not an accident; it is a design requirement. Install the base code and purge the volume-junkie mindset."

FOUNDATION tier streak for 7 days
6 cards
View Quest Cards
System Mastery

Metabolic Spiking Protocol

Master all eight tiers of metabolic conditioning to trigger maximum physiological adaptation in minimum time.

"The Volume Junkie runs for hours. The MED Athlete spikes and recovers. Force the adaptation through intensity, not duration."

Complete Metabolic Spiking system
8 cards
View Quest Cards
Titan Trial

The Autophagy Threshold

Complete a 24-hour fast to trigger the metabolic switch and maximize cellular renewal and insulin sensitivity.

"To master the system, you must first master the biological urge to consume. Reset the clock and achieve metabolic clarity."

Complete TITAN tier
1 cards
View Quest Cards

The Full Deck

32 habits across 4 core systems

Systems:
Playbooks:
Perform Founder Protocolfoundation

Perform Founder Protocol

Keep weight in heels with a broad ribcage; hinge at hips and reach forward.
⏱ 10m⚡ moderate
Structural Maintenance
Sit on Floorfoundation

Sit on Floor

Sit on the floor while relaxing; rotate through cross-legged, 90/90, and kneeling positions.
⏱ 30m⚡ low
Structural Maintenance
Execute Executive 7growth

Execute Executive 7

Perform three rounds of the seven-movement circuit focusing on glute and core activation.
⏱ 15m⚡ moderate
Structural Maintenance
Stand for Intervalsgrowth

Stand for Intervals

Alternate sitting and standing every 45 minutes to prevent hip flexor contracture and stagnation.
⏱ 45m⚡ low
Structural Maintenance
Master the Hip Hingemastery

Master the Hip Hinge

Practice the hip hinge daily; close an imaginary car door with your glutes repeatedly.
⏱ 5m⚡ low
Structural Maintenance
Open the Chestmastery

Open the Chest

Hold a doorframe stretch for 30 seconds to reverse thoracic kyphosis and 'tech neck'.
⏱ 30s⚡ low
Structural Maintenance
Live on the Floortitan

Live on the Floor

Spend 60 minutes cumulative on the floor; execute varied hip mobility drills while working.
⏱ 1h⚡ moderate
Structural Maintenance
Squeeze Your Glutestitan

Squeeze Your Glutes

Perform 10-second maximal gluteal contractions while seated to combat 'gluteal amnesia'.
⏱ 15s⚡ moderate
Structural Maintenance
Perform Big 5foundation

Perform Big 5

Execute one set of five core exercises to failure using a super-slow 10/10 cadence.
⏱ 15m⚡ high
Metabolic Spiking
Sprint Stair Flightsfoundation

Sprint Stair Flights

Ascend three flights of stairs at maximum velocity three times daily to spike VO2.
⏱ 1m⚡ high
Metabolic Spiking
Perform Tabata Intervalsgrowth

Perform Tabata Intervals

Execute eight rounds of 20 seconds max effort and 10 seconds rest for 4m.
⏱ 4m⚡ high
Metabolic Spiking
Execute Simple & Sinistergrowth

Execute Simple & Sinister

Perform 100 kettlebell swings and 10 Turkish get-ups at a sub-maximal 'practice' pace.
⏱ 20m⚡ moderate
Metabolic Spiking
Log Time Under Failuremastery

Log Time Under Failure

Track your exact 'time under load' to ensure progressive overload and metabolic signaling.
⏱ 1m⚡ low
Metabolic Spiking
Master Turkish Get-Upsmastery

Master Turkish Get-Ups

Perform five alternating Turkish get-ups per side focusing on shoulder stability and core control.
⏱ 10m⚡ moderate
Metabolic Spiking
Achieve Simple Standardtitan

Achieve Simple Standard

Complete 100 one-arm swings and 10 get-ups with the 'Simple' target weight in 15m.
⏱ 15m⚡ high
Metabolic Spiking
Perform Cold Sprinttitan

Perform Cold Sprint

Finish your workout with a 3-minute cold sprint using an air bike or rower.
⏱ 3m⚡ high
Metabolic Spiking
Consume 30g Protein Earlyfoundation

Consume 30g Protein Early

Consume 30 grams of high-quality protein within 30 minutes of waking to stabilize glucose.
⏱ 5m⚡ low
Efficiency Fueling
Fast for 12 Hoursfoundation

Fast for 12 Hours

Maintain a minimum 12-hour window between your last meal and your first meal.
⏱ N/A⚡ low
Efficiency Fueling
Drink Micronutrient Smoothiegrowth

Drink Micronutrient Smoothie

Consume a high-density green smoothie daily to act as a 'nutritional insurance policy'.
⏱ 10m⚡ low
Efficiency Fueling
Follow Slow Carb Rulesgrowth

Follow Slow Carb Rules

Avoid 'white' carbohydrates and repeat the same 3-5 meals to eliminate decision fatigue.
⏱ N/A⚡ moderate
Efficiency Fueling
Practice 16:8 TREmastery

Practice 16:8 TRE

Restrict all calorie consumption to an 8-hour window to trigger metabolic switching.
⏱ N/A⚡ moderate
Efficiency Fueling
Eliminate Dinner Decisionsmastery

Eliminate Dinner Decisions

Eat the same nutrient-dense dinner five days a week to preserve cognitive bandwidth.
⏱ 5m⚡ low
Efficiency Fueling
Achieve Metabolic Switchtitan

Achieve Metabolic Switch

Complete a 24-hour fast once monthly to maximize autophagy and deep metabolic flexibility.
⏱ 24h⚡ high
Efficiency Fueling
Master Single-Meal Satietytitan

Master Single-Meal Satiety

Achieve full satiation through a single, balanced meal during a designated One Meal A Day (OMAD) day.
⏱ N/A⚡ high
Efficiency Fueling
Perform Physiological Sighsfoundation

Perform Physiological Sighs

Execute a double inhale followed by a long exhale to instantly lower stress.
⏱ 1m⚡ low
Recovery Compounding
Set Bedtime Regularityfoundation

Set Bedtime Regularity

Go to bed and wake up at the same time daily to anchor your sleep.
⏱ N/A⚡ low
Recovery Compounding
Execute NSDR Sessiongrowth

Execute NSDR Session

Listen to a 10-20 minute Non-Sleep Deep Rest audio to replenish dopamine reserves.
⏱ 20m⚡ low
Recovery Compounding
Perform Contrast Showergrowth

Perform Contrast Shower

Alternate hot and cold water for three minutes to pump vascular recovery.
⏱ 5m⚡ moderate
Recovery Compounding
Halt Caffeine at Noonmastery

Halt Caffeine at Noon

Stop all caffeine consumption by 12:00 PM to protect deep sleep architecture.
⏱ N/A⚡ moderate
Recovery Compounding
Release Trigger Pointsmastery

Release Trigger Points

Apply 90 seconds of sustained pressure to ischemic knots in your upper back.
⏱ 2m⚡ low
Recovery Compounding
Blackout the Bedroomtitan

Blackout the Bedroom

Remove all light sources and set the temperature to 68°F for deep sleep.
⏱ N/A⚡ moderate
Recovery Compounding
Master 4-7-8 Breathingtitan

Master 4-7-8 Breathing

Inhale for 4, hold for 7, and exhale for 8 to induce sleep.
⏱ 5m⚡ low
Recovery Compounding

Sources & References

External reading that informed this stack.

6 links

Explore More Identity Stacks

The Decade Decider
30 cards3 systems

The Decade Decider

Transform milestones into pivots. Audit legacy burdens, prune non-essential commitments, and architect your next decade for longevity and wisdom.

Identity AuditSelective PruningDecadal Architecture
The Architect
Digital Ethicist Parent: Preserving Cognitive Sovereignty
35 cards4 systems

Digital Ethicist Parent: Preserving Cognitive Sovereignty

A comprehensive habit deck for parents navigating the attention economy. Based on neuroscience of dopamine, synaptic pruning windows, and the insider knowledge of Silicon Valley tech executives who restrict their own children's device access.

Environment ArchitectureModeling & MirroringAlternative Activation+1
The Digital Guardian
The Systematized Scholar
30 cards4 systems

The Systematized Scholar

A comprehensive operating system for academic mastery. Replace willpower with friction design, passive review with active recall, and anxiety with execution protocols.

Environment ArchitecturePerformance PsychologyActive Execution+1
Factory Output

My Stash

0 items saved

📭

No items unfiled

Click the bookmark icon on any item to save it here