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The Metabolism Budget — Your Starting Point
Two numbers that matter more than any diet trend: how much protein you actually need (1.6–2g per kg of bodyweight) and the two-day A/B strength split that makes eating that much worth it. Nothing else in this guide.
The Wind-Down Protocol
You'd never let a meeting run without a hard stop. Your day shouldn't run into your sleep the same way. The close-out routine that gets your body off the clock — no supplements, no app.
The 4 Numbers Your Check-Up Won't Flag
A standard annual panel can call you "normal" while missing the four markers that actually predict how you'll feel at 60. What to ask your doctor to test, and why they're not on the form by default.
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