Performance · Recovery · Longevity · Discipline

Small disciplines.
Compounding returns.

The 1% Protocol is a performance philosophy built from the most demanding proving ground I've ever faced. Not theory. Not inspiration. A system forged in practice — for anyone who wants to rebuild their energy, resilience, and life from the ground up.

The story behind it Explore the thinking

Fast deliberately

Train consistently

Recover deeply

New here?

Start Here

RAF officer. Rugby player. CRO. Stage 4 diagnosis. 100% remission. Who I am and why this exists.

Fasting & Recovery

The science behind 65-hour fasts, autophagy, and how fasting straddled every chemo cycle.

How your immune system actually works — and why the lymphatic system has no pump.

The food system, the microbiome, and the permanent changes I made to everything I eat.

What I take, when I take it, and what I deliberately avoid. Timing matters more than the supplement.

The Turning Point

The moment that split life into before and after — and the decision that changed everything.

Latest thinking

Recent Essays

View all →