A daily protocol to optimize HRV, boost VO₂ max, and build lean muscle using peptides, recovery tech, and smart training cycles in 8 weeks.
Each day optimized for specific adaptations while maintaining HRV
Push muscles first while glycogen is fresh, then sprint stimulus after—keeps strength high while spiking VO₂-max through dual metabolic pathways.
Moderate aerobic work plus light pump boosts blood flow with minimal CNS fatigue—HRV friendly recovery while maintaining training stimulus.
Leg hypertrophy paired with aerobic build—mitochondria grow where new muscle is trained. 30-45min continuous Zone 2 builds mitochondrial density.
Second REHIT maintains VO₂ trajectory through the week. Small accessory work creates minimal HRV impact while supporting joint health.
Low-oxygen exposure stimulates red blood cell production. Posterior-chain work balances shoulders and aids posture while maintaining strength gains.
Fills weekly ≥2.5h Zone 2 requirement for HRV optimization. Mobility work speeds recovery and maintains movement quality for the upcoming week.
If HRV ≤ baseline - 10%, replace next REHIT with easy swim. Complete rest allows nervous system recovery and preparation for the upcoming training week.
Precise timing for optimal physiological adaptations
Urolithin A cleans damaged mitochondria before training stress. MOTS-c primes cellular energy pathways for maximum HIIT adaptation.
BPC-157 accelerates tissue repair and protects HRV from training stress. Splitting sessions maintains training quality while maximizing adaptations.
Epitalon boosts melatonin for deeper sleep. Mg-Threonate + Glycine calm the brain & lower core temp. Consistent routine = +3-5ms HRV within 10 days.
Tirzepatide: Expect possible nausea weeks 1-2. Pace meals, hydrate, ginger tea helps. Avoid stacking with metformin same day. Peptide deload weeks 9-12.
Periodized nutrition to support training adaptations
High protein supports hypertrophy & tendon repair. Carb periodization matches training demands. IF 3x/week balances metabolic flexibility with performance.
Match carb intake to training demands. High-carb fuels intense sessions, moderate supports recovery, low-carb on rest maintains metabolic flexibility.
Whole foods provide superior nutrient density, support gut health, and optimize HRV. Real foods = real results for body composition and performance.
Aim 165g protein daily; carbs modulate by training load (150-275g); fats 70-90g via olive oil, avocado, nuts. Base smoothie = 35g protein.
Peptides & compounds based on your current needs or symptoms
Targets attention, working memory, dopamine tone, and long-term potentiation for high-output days.
Supports emotional resilience, reduces anxious reactivity, and anchors mood stability under pressure.
Ideal for post-training soreness, soft tissue strain, or inflammation without NSAIDs.
Enhances circadian quality, parasympathetic dominance, and recovery from cognitive or physical strain.
Balances neurochemical tone under testosterone therapy. Supports mood, memory, and neurovascular performance while mitigating overstimulation.
Supports cellular energy, detox pathways, and longevity through daily mitochondrial care and regenerative signaling.
Helps stabilize neurotransmitters, optimize cognitive drive, and promote recovery in mentally demanding or emotionally stressful states.
Builds anabolic environment, boosts nitric oxide-driven circulation, and supports muscle recovery post-resistance training.
Micronutrient density ensures cellular and systemic support across immune, detox, cognitive, and visual health axes.
Combines direct GH replacement with mimetics to amplify fat loss, muscle recovery, sleep quality, and metabolic flexibility. Ideal for recomposition, healing phases, or advanced performance blocks.
Targets brain-derived neurotrophic factor pathways to enhance synaptic density and plasticity — ideal for deep learning phases or neuro-repair support.
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