Metrics & Labs
Elite Health OS | Founder Performance Protocol — 90-Day Playbook
A concise, evidence-informed operating system for improving body-composition, energy, sleep, and key biomarkers with minimal time cost.
Orientation, Metrics, and Labs
Core Principles
Consistency > volume.
3× ~40-minute sessions beat sporadic long workouts.
Design for executive constraints.
Travel-proof nutrition, brief check-ins, progressive loads.
Measure what matters.
Track body weight, waist, steps, sleep efficiency, AM energy (1–5), and labs at Baseline & Day 60–90.
Single micro-change per week.
One change → 7 days → review → next change.
Baseline & Follow-Up Labs
(coordinate with your clinician)
  • Lipids: TC, LDL-C, HDL-C, TG ± ApoB
  • Glucose/insulin: Fasting glucose, HbA1c, Fasting insulin
  • Inflammation: hs-CRP
  • Liver/renal: CMP (ALT/AST, creatinine, eGFR)
  • Thyroid: TSH ± Free T4/T3 (if symptomatic)
  • Sex hormones: Total/Free Testosterone (+SHBG) for men; estradiol/progesterone context for women with clinician input
  • Other context-dependent: CBC, Ferritin, Vitamin D (25-OH), B12
Practical Reference Ranges & Decision Rules
Practical Reference Ranges* (non-diagnostic; discuss targets with your clinician)
*Educational only; not medical advice.
Decision Rules From Labs (translate numbers → actions)
  • TG ≥150 mg/dL or TG:HDL ≥3 → prioritize Zone 2 (40–60 min/week added), reduce alcohol to ≤2/wk, push fiber ≥30 g/day, add post-meal 10-min walk.
  • ApoB >80 mg/dL → discuss with clinician; in parallel: weight loss plan, steps ≥8k/d, replace refined carbs with protein/produce/olive oil, raise EPA+DHA to 1–2 g/d (if diet low).
  • HbA1c ≥5.6% or fasting insulin >10 → earlier dinner, 14-hour overnight eating window cap, protein-forward breakfast, 2× 20-min Zone 2.
  • hs-CRP >1.0 (repeat to confirm) → audit sleep (efficiency, duration), reduce alcohol, add 2× NSDR sessions/week, bias low-inflammation food pattern.
Body-Composition Protocol & Nutrition OS
Weekly Training Template
Day A — Lower emphasis
Squat pattern, hip hinge, split squat, calves + 8–12 min conditioning finisher.
Day B — Upper emphasis
Horizontal push/pull, overhead press, pulldown + core.
Day C — Full body
KB swing or trap-bar hinge, squat variation, row, loaded carry.
  • Progression: 2–3 sets × 6–12 reps @ RPE 7–8; add +1 rep or +2.5–5 kg when all sets hit target RPE.
  • Movement budget: 7–10k steps/day average. Optional Zone 2 20–30 min 1–2×/wk (bike, incline walk, easy jog—breathing through nose, able to speak in full sentences).
Nutrition Framework (no macro tracking)
  • Protein: 1.6–2.2 g/kg/day; anchor 30–45 g/meal; supplement as needed.
  • Plates: ½ protein+produce, ¼ smart carbs (potato, rice, oats, fruit), ¼ healthy fats (olive oil, nuts).
  • Deficit to cut: start –10–20% kcal (≈ –300 to –500 kcal/d) from maintenance; maintain satiety & training quality.
  • Fiber & hydration: 25–40 g fiber/day; 2–3 L water/d; electrolytes on long travel/training days.
  • Alcohol: ≤2/wk, none within 3–4 h of sleep window.
  • Glucose smoothing options: 10-min walk after meals; have protein/veg first; consider 1–2 tsp vinegar pre higher-carb meals if tolerated.
Travel Pattern (15-Minute Rule)
  • Room circuit (×3): 10–15 push-ups 12 split squats/leg 15 rows (luggage/band) 30–45s plank.
  • Default breakfast: eggs/Greek yogurt + fruit. Default dinner: protein + veg + single starch; skip dessert.
  • Airport/meetings: yogurt/cottage cheese, jerky, salad + chicken/fish, omelette, sashimi, grilled meats.
Adjustment Rules (review every 2 weeks)
  • Weight not down 0.5–1.0%/week (x2 weeks) → drop ~200 kcal/day or add +40 min Zone 2/week.
  • Energy or training dips >1 week → hold calories or add +20–30 g carbs around training.
  • Sleep efficiency <85% → earlier caffeine cutoff (see Page 3), reduce alcohol, add wind-down + NSDR.
Energy, Sleep & Nervous System (NSDR) Protocols
Daily Energy OS (Timeline)
1
Wake (T+0)
Hydrate; outdoor light 2–10 min within 30–60 min; 5–10 gentle mobility.
2
Caffeine delay
wait 60–90 min after waking (or after first NSDR if sleep-restricted) to reduce afternoon crash.
3
Protein-forward breakfast
within 60–90 min (30–45 g).
4
Focus blocks
90–120 min deep work → 5–10 min movement/light break; repeat 2–3×.
5
NSDR pit-stop
10–20 min between blocks (details below).
6
Last caffeine
≥8–10 h before sleep window.
7
Evening
dim lights 90 min pre-bed; 20–30 min wind-down; devices on Night Shift.
NSDR (Non-Sleep Deep Rest) — Implementation
Use one of the following 1–2× daily (especially after poor sleep or heavy cognitive load):
  • 10-minute "reset" (eyes closed, reclined): slow nasal breathing; exhale-longer-than-inhale (e.g., 4-sec in / 6-sec out).
  • 20-minute Yoga Nidra-style body scan: systematic attention from toes → head; allow mind-wandering then refocus; optional ambient sound.
  • Physiological sigh x10 (acute down-shift): double nasal inhale (small second sip) → long mouth exhale; then return to slow nasal breathing.
When to use which
  • Post-lunch dip → 10-min NSDR + 5-min walk outside.
  • Pre-high-stakes meeting → 2–3 mins physiological sigh + 1-min eyes-closed exhale-biased breathing.
  • After poor sleep → 20-min Nidra mid-morning; avoid long naps.
Breathing & HRV Routines
  • Resonance breathing (HRV): 5–6 breaths/min (≈ 5.5-sec inhale / 5.5-sec exhale) for 5–10 min in afternoon.
  • Box breathing (stress control): 4-4-4-4 for 2–4 min pre-presentation.
  • CO₂-tolerance walk (optional): nasal-only breathing during easy walk for 10–15 min, 2–3×/wk.
Sleep Efficiency Playbook
  • Fixed sleep window (8 hours in bed), wake time ±30 min even on weekends.
  • Temperature: cool bedroom 17–19°C; warm shower 60–90 min pre-bed.
  • Late-night plan: if awake >20 min, get up → low light reading/stretch → back to bed when sleepy.
  • Noise: use white noise/earplugs when traveling.
Implementation & Milestones
Minimalist Supplement Stack
(validate with your clinician)
  • Protein powder to hit daily target.
  • Creatine monohydrate 3–5 g/day.
  • Omega-3 EPA+DHA 1–2 g/day if diet is low in oily fish.
  • Vitamin D3 to sufficiency per labs; re-test.
  • Magnesium glycinate 200–400 mg evening (if tolerated).
Weekly Review Dashboard (10 minutes)
  • Body: 7-day avg weight, waist, steps, sessions completed, Zone 2 minutes.
  • Energy & sleep: sleep efficiency %, AM energy (1–5), focus (1–5), NSDR count.
  • Nutrition: protein g/day avg, alcohol servings, fiber g/day.
  • Notes: travel, illness, workload spikes.
  • Decision: pick one adjustment for next week.
90-Day Milestones
Week 0
Baseline measures & labs; set sleep window; commit to 3×40 schedule.
Week 2
Energy up; first kilogram delta; steps habit consistent.
Week 4
–3 to –4 kg typical; HRV/subjective recovery improving; protein & fiber consistent.
Week 8
–5 to –7 kg; early lipid movement; training loads up 5–10%.
Week 12
–7 to –10 kg; repeat labs; transition to maintenance (+10% calories, keep 2× NSDR/wk, Zone 2).
Troubleshooting (fast fixes)
  • Afternoon crash: move caffeine earlier; add 10-min NSDR + post-lunch walk; ensure 30–45 g protein at breakfast.
  • Plateau 2+ weeks: tighten dinner carbs/portions, +200 kcal deficit or +40 min Zone 2; check alcohol.
  • Poor sleep on travel: earlier last caffeine, eye mask/earplugs, room cool, physiological sigh in bed.
  • Low motivation: swap to 15-min minimum session rule; complete warm-up + first two lifts; done beats perfect.