The 90-Day System That Optimises Your Sleep, Hormones, Training, and Nutrition — As One Integrated Machine
57 cited studies. 3 training variants. 100 pages of evidence-based protocols. This is the programme your body has been waiting for since you turned 35.
See What's InsideYou Are Not Lazy. You Are Operating Without a System.
You train. You eat reasonably well. You take supplements someone recommended on a podcast. And yet — the results you got at 28 have stopped coming.
Your energy dips by 2pm. Your sleep is adequate but not restorative. You have put on weight around the middle that will not shift. Your recovery takes longer than it used to. You know you should be doing better, but you cannot pinpoint what is actually wrong.
Here is what is wrong: you are addressing health as a collection of disconnected habits instead of an integrated system. Your sleep affects your hormones. Your hormones affect your training response. Your training affects your nutrition needs. Your nutrition affects your sleep. They are all connected — and optimising one while ignoring the others is like tuning one cylinder on a four-cylinder engine.
After 35, your biology stops being forgiving. Testosterone declines roughly 1% per year. Connective tissue recovery slows. Metabolic rate drops. Muscle loss accelerates. The margin for error shrinks — and the generic advice that worked in your twenties stops working entirely.
You do not need more motivation. You need a system built specifically for your physiology at this stage of life.
The Body Protocol: Everything Working Together
The Body Protocol is a complete 90-day performance system designed specifically for men over 35. It is not a workout plan. It is not a diet. It is not a supplement guide. It is all of those things integrated into a single system where every element reinforces every other element.
The programme is built on a simple insight backed by decades of research: sleep drives hormones, hormones drive training adaptation, training drives nutritional needs, and nutrition drives sleep quality. When you optimise them together — in the right sequence, at the right pace — the results compound in ways that isolated interventions cannot match.
Foundation
Advanced sleep optimisation and hormonal health protocols.
Build
Progressive training and structured nutrition layered in.
Perform
Push performance and measure against your baseline.
Every recommendation cites the research. Every supplement has an evidence grade. Every claim is backed by science, not marketing.
Two Ways to Get Started
The Protocol
The complete programme. Everything you need to follow the system.
Master Protocol — 100-Page PDF
Section 1: The System
Feedback loop, programme architecture, and your starting-point assessment.
Section 2: Advanced Sleep
Environment audit, chronotype timing, supplement protocol with evidence grades, wearable interpretation. 12 cited studies.
Section 3: Hormonal Health
Complete bloodwork panel, lifestyle hierarchy, supplement grades, oestrogen management, TRT discussion. 12 cited studies.
Section 4: Training Programme
Three variants (Beginner/Intermediate/Advanced), every session written out, Viking Workout, substitution guide. 10 cited studies.
Section 5: Nutrition Framework
TDEE calculation, macro targets, plate model, supplement stack, alcohol framework, gut health. 21 cited studies.
Section 6: Integration
Daily rhythm, weekly review, 30-day checkpoints, 10 most common failure patterns, FAQ.
8 Quick-Reference Cards — Print-Ready PDFs
The Complete System
Everything in The Protocol, plus the full tracking toolkit.
Master Protocol (100 pages) + 8 Quick-Reference Cards
Plus: The Tracking Toolkit — 5 Excel Spreadsheets
Not empty templates — functional spreadsheets with auto-calculations:
90-Day Training Log
Phase-by-phase logging with automatic volume calculation and strength progression tracking across 12 weeks.
Body Composition Tracker
Daily weight with 7-day rolling average formula, weekly measurements, monthly body fat, and progress summary (Day 1 vs 30 vs 60 vs 90).
Sleep & Recovery Dashboard
Daily logging with auto-calculated recovery score, plus weekly trend analysis across 13 weeks.
Nutrition Calculator
TDEE calculator (Mifflin-St Jeor), automatic macro targets for all three goals, 90-day food log with compliance tracking.
Supplement Protocol Manager
Complete schedule, timing, evidence grades, cost calculator (monthly and 90-day totals), and staged introduction schedule.
The protocol tells you what to do. The toolkit tells you whether it is working. Without tracking, you are guessing. With tracking, you are managing — and the data compounds just like the protocols do.
Get The Complete System — £97Built on Science, Not Marketing
The Body Protocol does not ask you to trust us. It asks you to trust the research — and it shows you every citation so you can verify for yourself. Every claim links to a published study. Every supplement has an evidence grade. Every recommendation tells you exactly why it works and what the evidence says.
Protocols informed by researchers including Andrew Huberman, Peter Attia, Layne Norton, and the wider evidence base.
This is not a programme that tells you to “just trust the process.” It is a programme that gives you the data to understand the process — because men over 35 do not respond to hype. They respond to evidence.
What Makes This Different
Generic workout plans give you exercises.
The Body Protocol gives you a system — sleep, hormones, training, and nutrition integrated into one machine, because your body does not operate in isolation.
Supplement guides tell you what to take.
The Body Protocol tells you what to take, what NOT to take, the evidence grade for each, the specific dose, the optimal timing, and what to expect — including honest assessments of supplements that are popular but unsupported.
Meal plans give you a week of meals and hope you stick to it.
The Body Protocol gives you a framework that works at home, at a restaurant, travelling, or at a work dinner — because systems beat willpower.
Programmes for 25-year-olds assume fast recovery, high testosterone, and forgiving joints.
The Body Protocol is built for the specific physiology of men over 35 — slower connective tissue recovery, declining hormone levels, and the need for smarter, not harder, training.
You Might Be Thinking...
Good — that means Phase 2 will be immediately productive. But are you optimising sleep and hormonal health to maximise the return on that training? Most men who train consistently are leaving 30–50% of their potential results on the table because the foundation is cracked. The Body Protocol fixes that.
You can find pieces of it. Scattered across hundreds of podcasts, articles, and YouTube videos — many of them contradicting each other. What you cannot find is the integrated system: the specific sequence, the dosing protocols, the evidence grades, the tracking tools, and the week-by-week implementation plan that turns information into results. The value is not the information. It is the system.
The daily time commitment is the same as whatever you are currently doing — the programme replaces your existing habits with optimised versions, not additional tasks. The sleep protocol takes zero extra time. The training sessions are 45–65 minutes. The nutrition framework is designed for men who do not want to weigh every meal. And the tracking tools take 2 minutes per day.
The core sleep and hormonal stacks cost £25–50 per month combined. The body composition stack adds £30–40. You choose your depth — the programme tells you which supplements are essential, which are optional, and which are a waste of money. Most men save money because they stop buying the overhyped products that do not work.
The programme includes objective measurement at Day 1, Day 30, Day 60, and Day 90. You will know — with data, not feelings — whether it is working. The 30-day checkpoint exists specifically so you can course-correct early. And the troubleshooting section covers the 10 most common failure patterns with specific solutions for each.
Choose Your Level
The Protocol
The Complete System
A single session with a personal trainer costs £40–80. A month of sessions costs £400+. A private endocrinologist consultation costs £150–250. The Complete System gives you 90 days of structured programming, hormonal health guidance, and a full tracking toolkit for less than the cost of two PT sessions.
Launch pricing ends soon. After that, prices return to £97 / £147.
Your Physiology After 35 Is Not Declining. It Is Waiting for the Right System.
You have two options. Continue doing what you are doing — training without a system, sleeping without optimisation, supplementing without evidence, and wondering why the results have stopped. Or invest 90 days in a programme that addresses every variable simultaneously, measures everything, and gives you objective proof of what your body is capable of when every lever is pulled in the right direction.
The men who get the most from this programme are not the ones with the most time or the best genetics. They are the ones who follow the system.
Instant download. Start today. Results within 14 days.
Frequently Asked Questions
PDF for the Master Protocol and Quick-Reference Cards. Excel (.xlsx) for the tracking spreadsheets (Complete System only). All files are downloadable immediately after purchase.
A gym with barbells, dumbbells, a cable machine, and a pull-up bar is ideal. Variant A (Beginner) can be completed with dumbbells only. The exercise substitution guide provides alternatives for limited equipment.
No. One payment, lifetime access to all materials. No recurring charges.
Yes. Email us and we will send you an upgrade link for the price difference.
The programme is designed for generally healthy men over 35. If you have a diagnosed medical condition, consult your doctor before beginning any new training or supplement programme. The bloodwork section is specifically designed to help you have informed conversations with medical professionals.
No. The supplement protocols are optional enhancements with clear evidence grades. The lifestyle interventions (sleep, training, nutrition) are the primary drivers of results. Supplements refine an already-functioning system.
The programme works for men 35–65. Variant A (Beginner) is specifically designed for men returning to training or starting structured programming for the first time. The RPE-based progression automatically scales to your current capacity.
The Protocol gives you the complete 100-page programme and all 8 reference cards — everything you need to follow the system. The Complete System adds 5 Excel spreadsheets that track your training, body composition, sleep, nutrition, and supplements across all 90 days. The tracking toolkit is what turns a programme into a system with measurable accountability.