Evidence-Based Health Protocols
Step-by-step programmes built on peer-reviewed research. Nutrition, lifestyle, and AI-personalised support.
Summer Vitality Protocol — June 2026
A 7-day structured programme combining morning movement, hydration strategy, midday recovery, and wind-down sleep hygien…
The Anti-Ageing Inflammation Protocol
Tackle inflammaging — chronic low-grade inflammation that drives all major age-related diseases — through anti-inflammat…
PCOS Management & Fertility Support
Evidence-based management of polycystic ovary syndrome using insulin-sensitising nutrition, inositol supplementation, ta…
Perimenopause Transition Protocol
Navigate the perimenopause transition with confidence using phytoestrogen nutrition, resistance training, sleep repair, …
The Foundational Health Reboot
The perfect starting point: a comprehensive 6-week programme covering nutrition fundamentals, sleep hygiene, exercise ba…
The Insulin Sensitivity Reset
Dramatically improve cellular insulin sensitivity — the master driver of metabolic health, body composition, and longevi…
Alzheimer's Prevention & Brain Protection Protocol
Based on the ReCODE and FINGER protocols, this programme addresses the 36 metabolic factors linked to cognitive decline:…
Heavy Metal & Toxin Clearance Protocol
A safe, evidence-based programme to support the body's natural detoxification pathways using glutathione precursors, bin…
Blood Sugar Stability Blueprint
A science-backed programme to stabilise fasting glucose, reduce insulin resistance, and eliminate energy crashes using t…
The Circadian Sleep Repair Protocol
Reset your internal clock and achieve consistently restorative sleep using light therapy, meal timing, temperature optim…
The Leaky Gut Healing Protocol
A structured 8-week programme to repair intestinal permeability, reduce gut inflammation, and restore the mucosal barrie…
Stress Resilience & HRV Builder
Build physiological stress resilience by improving heart rate variability (HRV) through breathwork, cold exposure, sleep…
Breaking the Anxiety Cycle: Nervous System Reset
A neuroscience-informed programme to down-regulate chronic anxiety using vagus nerve stimulation, somatic exercises, die…
Arterial Age Reversal: Lower Your Cardiovascular Risk
Reduce arterial stiffness, improve endothelial function, and lower cardiovascular disease risk using DASH-inspired nutri…
VO2 Max Elevation Protocol
Systematically raise your VO2 max — the gold standard of cardiovascular fitness and longevity — using periodised Zone 2 …
Testosterone Optimisation for Men
Evidence-based strategies to naturally raise testosterone levels through training protocols, targeted nutrition, sleep o…
Female Hormone Balance: Cycle Syncing & Optimisation
Align your nutrition, exercise, and lifestyle with your menstrual cycle to reduce PMS, improve energy, optimise fertilit…
Thyroid Recovery Protocol
A comprehensive programme to support thyroid function through nutrition (selenium, iodine, zinc optimisation), gut healt…
The Longevity Blueprint: Extending Healthspan
A comprehensive longevity programme integrating the best evidence from Hallmarks of Ageing research: senolytic strategie…
Cellular Renewal: Activating Autophagy
Harness autophagy — your body's cellular recycling system — using strategic intermittent fasting, exercise timing, and s…
Telomere Protection & DNA Repair Program
Science-based strategies to slow telomere shortening and upregulate DNA repair mechanisms using targeted nutrition, exer…
Immune System Fortification Protocol
Build a robust immune system using vitamin D3/K2 optimisation, zinc, elderberry, beta-glucans, gut microbiome support, a…
Post-Illness Recovery & Rebuilding
A structured recovery programme for post-viral fatigue, long COVID, or chronic illness using mitochondrial support, anti…
Joint & Connective Tissue Restoration
Reduce joint pain and restore connective tissue health using collagen synthesis protocols, anti-inflammatory nutrition, …
Posture Correction & Chronic Pain Relief
Identify and correct postural imbalances causing chronic back, neck, and shoulder pain through targeted mobility work, c…
Lung Capacity & Breathing Optimisation
Improve lung capacity, breathing efficiency, and oxygen utilisation using inspiratory muscle training, Buteyko breathing…
Clear Skin from the Inside Out
Address the root causes of acne, eczema, and skin ageing through the gut-skin axis, hormone balancing, anti-inflammatory…
Hair Loss Reversal: Root Cause Protocol
A systematic approach to diagnosing and addressing the root causes of hair loss — including hormonal imbalance, nutritio…
Peak Cognitive Performance Stack
Optimise focus, memory, and processing speed using evidence-based nootropics, brain-healthy nutrition, sleep architectur…
Memory & Neuroplasticity Enhancement
Stimulate neurogenesis and long-term potentiation through BDNF-boosting exercise, targeted nutrition (omega-3s, lion's m…
Men's Vitality & Prostate Health Protocol
A comprehensive men's health programme addressing prostate health, testosterone maintenance, sexual function, cardiovasc…
Gut Health Restoration
A comprehensive protocol to rebuild a healthy gut microbiome, reduce intestinal permeability, and resolve digestive symp…
Stress & Cortisol Balance
Practical tools to regulate the HPA axis, reduce chronic cortisol overload, and build resilience through adaptogenic sup…
Cardiovascular Vitality
An evidence-based program combining exercise prescription, dietary interventions, and natural supplements to optimise bl…
Hormone Harmony for Women
A cycle-aware protocol addressing common hormonal imbalances — PMS, PCOS, perimenopause — through nutrition, movement, a…
Metabolic Reset Protocol
A 30-day evidence-based program to improve insulin sensitivity, reduce inflammation, and restore metabolic health throug…
Deep Sleep Optimization
Science-backed strategies to improve sleep quality, increase slow-wave sleep, and optimize circadian rhythm for better r…
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