Weekly and monthly protocols create structure beyond the day-to-day and help me think in longer cycles.
Not everything important happens every day. Some of the practices that shape my health and performance happen weekly, monthly, or only in specific phases of the year.
This includes things like deload weeks, longer fasts, planning and reflection, measurement check-ins, and targeted recovery or longevity interventions. Many of these protocols are based on my Exercise plan and make the most sense when viewed in relation to training load, recovery needs, and the current phase of the year. They help me think in longer cycles rather than just from one day to the next.
Timing matters just as much as consistency. Some tools are helpful only when used at the right moment.
For the daily foundation, see Daily Protocol. For the nutritional side, see Supplement Stack. For how these phases connect to my training, see Exercise.
Blood
- Bloodwork complete about every year
- Bloodwork Prio0 markers about every 3 months
- Plasma donation about every 2 months
- CGM for 2 weeks about every year
Body Composition
- DXA scan about every year
General
- Blood pressure about every week (daily planned)
- HRV (heart rate variability), RHR (resting heart rate), RR (respiratory rate) daily by Whoop
Analysis and Reflection
- Whoop data analysis for HRV, RHR, RR, sleep, and related data about every month
- Yearly goals check about every month
Last updated on March 13, 2026