02 / The Code
FUEL
Eat and recover like your future depends on it.
No supplement fixes a diet built on convenience. Fuel is the boring set of rules you keep on the days nobody is watching — and the recovery that lets the training count.
The Standards
- 01
Protein first
Anchor every meal to a protein source before anything else joins the plate.
- 02
Whole food by default
If it needs a marketing claim to sound healthy, it is not the default. Keep the exceptions honest and occasional.
- 03
Water before caffeine
Hydrate first. Caffeine is a tool, not a foundation, and it should not be covering for four hours of sleep.
- 04
Sleep on a schedule
A consistent window beats a long weekend catch-up. Recovery is where the work actually lands.
Start Here
Run protein-first for seven days. Change nothing else. Notice what happens to your afternoon.