Why Did I Make This?
Hey, I'm an orderfiller at a distribution center.
The work is physically demanding - walking all day, bending constantly, and lifting over a thousand cases per shift.
Like my coworkers, I was constantly tired and low on energy.
This site documents what's actually working for me to achieve a higher quality of life.
Everything here is designed for people with limited time.
Does This Sound Familiar?
- Right shoulder aching from lifting heavy juice boxes and cases all day
- Headaches from the overhead artificial lighting in the distribution center
- Legs completely worn out from walking around 15,000 steps every workday
- Hands cramping up and getting sore from gripping hundreds of cases non-stop
- Middle back aching every morning from all the twisting and turning to pull cases
Choose Your Level
Start with Level 1 and move up when you're ready. Each level builds on the previous one.
Beginner
Foundation protocols - the basics that make the biggest difference
- Sleep optimization
- Basic nutrition
- Simple movement
Intermediate
Building on the foundation with more advanced strategies
- Advanced sleep tactics
- Nutrient timing
- Structured exercise
Advanced
Full optimization for maximum energy and performance
- Sleep tracking & optimization
- Performance nutrition
- Recovery protocols
My Personal Results
Tracking the last 7 days of my sleep, energy, and memorable moments. Energy is rated 1-5 (1=exhausted, 5=peak).
Last 7 Days
| Date | Sleep | Energy | Cold | Sauna | Notes |
|---|---|---|---|---|---|
| Loading results... | |||||
Weekly Reflection
Purchased, setup, and tested Saunabox Pulse Pro, almost done with cold plunge.
Need to wait for sickness to leave before implementing morning cold plunge.
FAQ
Common questions about the protocols, results, and getting started.
No. Most of what works is free or cheap. Level 1 focuses entirely on things that cost nothing or very little.
Most people notice better energy within 3-7 days of starting Level 1, especially with the sleep protocols.
You can, but don't. Level 1 has the biggest impact for the effort. Build the foundation first.
You will. Everyone does. Just get back to Level 1 basics and rebuild from there. The protocols work whether it's your first time or your fifth time restarting.
No. This is just what I'm personally doing and tracking. Talk to your doctor before making major changes, especially if you have health conditions.
Community Comments
Share your thoughts, progress, or questions. All comments are anonymous unless you choose to add a nickname.