A complete, self-guided protocol for people who want to think more clearly, train better and recover faster, without guesswork. It is built on the same method as the JLF Executive Performance Programme.

Inside the 36-page PDF:

• The theory: why the protocol works and how your body’s systems fit together

• The nutrition protocol: the fast, electrolytes, the carbohydrate ceiling, meals, a food list, an example week and how to read a label

• A model day: time windows for training, coffee, eating, sauna and winding down

• Training: a staged plan with two full-body days and one isolation day, plus fasted training and injury prevention

• Sleep, stress and focus: routines for the morning, the working day and the evening

• The sauna manual: Aufguss, cold plunge and how to time each session

• Real life: social situations, alcohol, travel and jet lag across several time zones

• Women: what changes, and why the diet runs under a physician who specialises in ketogenic diets

• Measuring: your blood panel, including lipids and hormones, and when to call your doctor

• A 12-week log to track your progress

It is written for busy professionals: no fluff, and every step is clear.

This guide does not replace medical advice. Check with your doctor before you start.