The Founder’s Protocol

Protein

Fish and seafood

Carb

Lentils, steel-cut oats, quinoa, black rice, white yam and teff

Fat

Olive oil, avocado, nuts (walnuts, macadamias, pistachios) and chia seeds

Fiber

Cruciferous vegetables (kale, broccoli, Brussels sprouts, bok choy), plus asparagus and celery.

Duration

• 150–300 minutes per week, over 3-4 days

Targets

• 80% in zone 2 (60-70% max HR)
• 20% in zone 4-5 (80-100% max HR)

Exercises

1. Cycling: 1 endurance session per week, 45–75 minutes

Duration

• 45–60 minutes per session, 3 days per week

Targets

• Full body
• 10-20 sets/muscle group/week

Protocol

• 3-Day Home Workout Plan or
• 3-Day Gym Workout Plan

Duration

• 10–15 minutes, 1-2 sessions per week

Protocol

• Basic Stretching Routine
• Dead hang: 1 min every day

Daytime

• No caffeine within 8 hours before bedtime (extend to 12 hours if sensitive to caffeine)

2-3 Hours Before Bedtime

• Room light color switched to red hue, or wearing blue light blocking glasses
• Phone/computer screens to night mode
• Avoid eating/drinking
• No exercise

1 Hour Before Bedtime

• Tech-free time
• Meditation: 10-15 minutes

Sauna

• Temperature: 80°C (176°F) with 10–20% humidity
• Duration: 20 minutes
• Frequency: 4 times per week

Cold shower

• 1–3 minutes after routine cardio (avoid after strength training)

AM powder with matcha

• Chondroitin 1.2 g
• Collagen (type I, II, III, V, X) 20 g
• Glucosamine 1.5 g
• Hyaluronic Acid 250 mg
• NMN 1 g ‡
• TMG 1.5 g

Pre-workout drink

• Beta-alanine 3 g
• Creatine 5 g
• L-citrulline 6 g
• L-Leucine 3 g
• Magnesium 200 mg from 1,333 mg of magnesium malate
• Potassium 1 g from 2.6 g of potassium citrate
• Sodium 380 mg from 1,000 mg of Himalayan salt
• Taurine 4 g

AM with first meal

• Astaxanthin 24 mg ‡
• Berberine 500 mg
• Cod Liver Oil 1 g (vitamin A 750 mcg RAE)
• Copper 2 mg
• CoQ10 (Ubiquinol) 100 mg
• Fish Oil (EPA & DHA) 1,200 mg & 900 mg
• Fisetin 1 g (20 mg/kg) for 3 days monthly *
• Lutein & Zeaxanthin 20 mg & 4 mg
• Probiotics †
• PQQ 40 mg
• Turmeric Curcumin Extract (Meriva) 1 g
• Vitamin B Complex
• Vitamin C 500 mg
• Vitamins D3 5,000 IU
• Vitamin K2 (MK-7) 100 mcg
• Zinc 15 mg

PM with second meal

• Berberine 500 mg

1 hour before bed

• Apigenin 100 mg ‡
• Ashwagandha KSM-66 300 mg (3 weeks on, 1 week off)
• Glycine 5 g ‡
• L-Theanine 200 mg ‡
• Magnesium 200 mg from 1,666 mg of magnesium glycinate
• Melatonin IR/XR 1.5 mg
• N-Acetylcysteine (NAC) 1.5 g ‡

CJC‑1295 (no DAC)/Ipamorelin *¶

• 200 mcg + 200 mcg subQ once daily
• After 2–3 hours fasting
• 5 days on / 2 days off
• 3 months on → 1 month off → repeat

Epithalon *¶

• 5 mg subQ
• 1 hour before bed
• 20 days every 6 months

GHK‑Cu/KPV *¶

• 2 mg + 0.8 mg subQ once daily
• 3 months on → 1 month off → repeat

MOTS-C *¶

• 5 mg subQ
• 30–60 min before workout
• 3×/week for 4 weeks → 1×/week for 4 weeks → 4 weeks off → repeat

Semax *¶

• 250 mcg intranasal every morning
• 4 weeks on → 2 weeks off → repeat

SS-31 *¶

• 3 mg subQ once daily
• 4 weeks every 3 months

Thymosin alpha-1 *¶

• 1.5 mg subQ twice weekly
• 4 weeks on → 4 weeks off → repeat

AM routine

1. Non-exfoliating cleanser (Innisfree Green Tea Amino Acid)
2. Toner (SKIN1004 Centella)
3. Antioxidants (Revision Skincare C+ Correcting Complex 30%)
4. Moisturizer (SkinCeuticals Advanced RGN-6, Revision D·E·J Eye Cream, Revision Nectifirm)
5. Mineral sunscreen, SPF 50+ (ISDIN Eryfotona Actinica)

PM routine

1. Exfoliating cleanser (Innisfree Volcanic)
2. Toner (SKIN1004 Centella)
3. Tretinoin 0.05% (prescription); every other day
4. Moisturizer (SkinCeuticals Advanced RGN-6, Revision D·E·J Eye Cream, Revision Nectifirm)

Hair growth

• Minoxidil 5% topical solution: Once daily