Rob On The Protocol
Everything I do
I know far too many alternative and mainstream health practitioners that are not healthy themselves.
This site is me, a very real honest explanation of my health journey and it is far from done.
I plan on continuing to learn and grow.
I have put together a protocol of practical and implementable health tools that I use on myself. No piece of the protocol I use is unique but the combination of health tools possibly are. Much like a song, the notes are not new but the arrangement in time is what makes a new song. The information on this site is my song.
This site is me, a very real honest explanation of my health journey and it is far from done.
I plan on continuing to learn and grow.
I have put together a protocol of practical and implementable health tools that I use on myself. No piece of the protocol I use is unique but the combination of health tools possibly are. Much like a song, the notes are not new but the arrangement in time is what makes a new song. The information on this site is my song.
A set of pictures showing where I've been and the progress I have made
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Monday - full day fasting
Tuesday - 1:30-7:30 Wednesday -1:30-7:30 |
Thursday - 1:30-7:30
Friday -1:30-7:30 Saturday - Full day of eating |
Sunday - 7am-1pm
My EXERCISE
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Work Outs
I track all my workouts to see my progress and have specific supplements after every workout. Modified Combo - 2 days a week - at home added to both Lifting and Cardio days Frog jumps Squats Squats with hand raise Push up with weight to lift Mountain climbers High knees Jumping jacks Plank to crunch Hanging crunch and more Crossfit or Lift - (2x per week) push hard taking more time to recover than last phase Days off- 2 x a week - to recover after lifting days On these days I spend time walking in nature, not pushing myself but giving my body a chance to rest. |
Ocean - morning ocean dips. This gets me cold, grounded and light which are all essential for health.
Yoga - I am very excited to include restorative yoga into my routine. This will help to balance out the CrossFit/weightlifting with some relaxation and flexibility. Ocean Dips- this is a great way to get cold Walks - Don't forget about how important it is to take walks. Walks are best in nature, on the beach or in the grass. Best time to walk is after you have eaten. I started doing this and now I look forward to it. Cardio running - All Cardio is done fasting and can be modified My cardio workouts are in a fasting state to target fat. On my lifting days I consume carbs and protein pre-workout to provide energy. I found that fasting on lifting days left me crashing half way through. |
What I eat
My Food
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Proteins
Beef -Grass fed Ground Beef Bacon Fish - Salmon - wild - almost daily Other fish occasionally but salmon is my go to Oysters - Fresh raw and daily these are a nutrient power house Caviar - this is new - DHA power house Eggs - Pasture raised Occasionally -Lamb -Venison -Bison -Chicken -Turkey Protein shake -Raw Milk on Crossfit/ lift 2x a week |
Fats
Olive Oil - local GF Butter -raw & local Avocado - local Heavy Cream - local Cheese - local or grass fed Butter - Both raw and/or Grass fed Ghee - local Coconut oil Nuts Brazil nuts Walnuts Almonds and Almond Butter Other Cacao mushrooms - heated Coffee Plants - Local seasonal & organic (not many) - greens - cruciferous vegetables - onions |
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There is no one size fits all diet
Eat quality: organic, grass fed meats, wild fish, etc. This strategic eating plan gives me the benefits of a pure water fast, general fasting and stable insulin 19.5 hours a day for weight loss. It is amazing how much energy I have when I am fasting. The body uses a massive amount of it's energy for digestion. My eating window is after my fasting workout giving my body the idea that I'm hunting for food and catching it. Then go into relaxation after I eat in the evening. |
Fasting Day
Skip eating for a day (44 hour fast) One day very 2 weeks - on a cardio day *extra sun on this day Eating - Breaking My Fast Carbs and Protein on Lifting days Fats on Recovery days Apple Cider Vinegar after meals is good for digestion and is also a good zero calorie tool while fasting |
I stick to a strategic eating plan that consists of...
Intermittent Fasting
My typical window lasts 6 hours 6:30 am- 12:30pm
I adjust this time depending on my schedule
Intermittent Fasting
My typical window lasts 6 hours 6:30 am- 12:30pm
I adjust this time depending on my schedule
What I SUPPLEMENT
I'm doing it.....if you look at the number of supplements I have been taking in my first phase this is a dramatic shift. Its bringing similar thought to quitting smoking. I'm gonna do this for this 6 month phase and we'll see what happens.
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Grass Fed Whey Protein - Garden of Life Sport Whey
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Green Tea Extract-
Turmeric spice - Anylobin* - Lions Mane Extract - Mushroom Wisdom Lions Mane - Mushroom Wisdom Benefits |
Calories & Calculations
I've developed an equation to figure calories and macros called
AlexanderCalculator.com
Get your numbers today
AlexanderCalculator.com
Get your numbers today
My Timing - 24-Hour Clocks into Month Grid and The season Factor
Now in a 6 hour window everything else is the same
some days 7am-1pm some days 1pm-7pm based on workouts
some days 7am-1pm some days 1pm-7pm based on workouts
High Intensity Fat Loss Protocol
What I did in the first phase May 1, 2018 - Dec 1 2018
My EXERCISE
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Work Outs
I track all my workouts to see my progress and have specific supplements after every workout. My cardio workouts are in a fasting state to target fat. On my lifting days I consume carbs and protein pre-workout to provide energy. I found that fasting on lifting days left me crashing half way through. Cardio running - All Cardio is done fasting and can be modified *Always the option to sub a cardio day for an outdoor workout Modified Combo - 2 days a week added to both Lifting and Cardio days Frog jumps Squats Squats with hand raise Push up with weight to lift Mountain climbers High knees Jumping jacks Plank to crunch Hanging crunch and more CrossFit - (2 x a week) This is new and I like what I'm getting out of it. CrossFit is pushing me much harder physically |
Ocean - I live so close to the beach that after a CrossFit workout I walk straight to the ocean and jump in. This gets me cold, grounded and light, which are all essential for health.
Yoga - (Goal 2 x a week) I am very excited to include restorative yoga into my routine. This will help to balance out the CrossFit/weightlifting with some relaxation and flexibility. Days off- 2 x a week - to recover after lifting days On these days I spend time walking in nature, not pushing myself but giving my body a chance to rest. Walks - Don't forget about how important it is to take walks. Walks are best in nature, on the beach or in the grass. Best time to walk is after you have eaten. I started doing this and now I look forward to it. My Workout Cycle - Never do the same thing twice in a row. Monday - Crossfit/yoga Tuesday - Modified Combo Wednesday - Recovery Thursday - Crossfit/yoga Friday -Modified Combo Saturday - Recovery Sunday - Fasting / cardio - run |
What I eat
|
There is no one size fits all diet
Eat quality: organic, grass fed meats, wild fish, etc. This strategic eating plan gives me the benefits of a pure water fast, general fasting and stable insulin 21 hours a day for weight loss. It is amazing how much energy I have when I am fasting. The body uses a massive amount of it's energy for digestion. My eating window is after my fasting workout giving my body the idea that I'm hunting for food and catching it. Then go into relaxation after I eat in the evening. I stick to a strategic eating plan that consists of... Intermittent Fasting 8 p.m. - 5 p.m. My typical window lasts three hours (5 p.m.- 8 p.m.) I adjust this time depending on my schedule. For example, if there is a yoga class at 7:30 I may start eating a half-hour earlier and stop a half-hour earlier. Water Only Time Restricted Eating 8 p.m.-10 a.m. 10 a.m.-5 p.m. Molecular Hydrogen and Yerba Mate- once a day. I add trace minerals and apple cider vinegar to my water. Fasting Day: Skip eating for a day (44 hour fast) One day a week - on a cardio day *I have found extra sun and grounding make this day better. As I have done this I have gotten much more comfortable during the fasting times. |
Eating - Breaking My Fast
Carbs and Protein on Lifting days Fats on Recovery days I eat lighter foods first to allow for digestive acclamation to food after my fasting window Big Meal I eat one large meal that has the bulk of my calories This balanced recovery meal includes protein, fats and carbs Proteins I use - Beef, Venison, Bison, Elk, Fish, Chicken, Turkey, Oysters, Eggs Carb Sources I use - - Quinoa, Brown Rice, Oats, Fruits and Berries and more - Vegetables - A wide verity of diverse nutrient-dense plants Fats I use - Ghee, GF Butter, Olive Oil, Coconut Oil, Avocado Oil and MCT's I also include Nuts and Seeds of various types Apple Cider Vinegar after meals is good for digestion and is also a good zero calorie tool while fasting. *Note Since beginning Intermittent Fasting I can't eat near the amount of food I did when I first began which has changed my eating. |
My food
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Proteins
Primary Red Meat - grass fed - 2 days a week -beef Fish - wild - 2 days a week -salmon -salmon patties Eggs - add to meals Secondary 1 day a week Chicken Turkey Grains - Only after intense exercise Quinoa Oats Protein shake -Raw Milk only during work out |
Fats
GF Butter Ghee Coconut oil Avocado Olive oil - local Raw cream Cheese - raw and Org grass fed Plants local seasonal - apples, berries Greens Cruciferous veg onion, garlic, peppers Nuts Brazil nut Almond butter Walnuts Other Cacao mushrooms - heated |
I stick to the High Intensity Protocol with Cheat option out of 4 each
week with one full cheat day a month using 2 of 4 cheats
What I SUPPLEMENT
These doses are specific to me. I am not suggesting that you take the same amounts.
The brands are the ones I use. I have listed the ones that matter to me. Products without brand listings are pretty standard.
Always look for high-quality brands. This list may look like a lot but there are no blends.
The brands are the ones I use. I have listed the ones that matter to me. Products without brand listings are pretty standard.
Always look for high-quality brands. This list may look like a lot but there are no blends.
Adding various powders to fill gaps in a diet can be beneficial -
Cacao, mushroom powder blend, green powder, berry powders, etc.
Cacao, mushroom powder blend, green powder, berry powders, etc.
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Fasted
Molecular Hydrogen in Water - Benefits - HydroTab Alpha Lipoic Acid - Benefits - 600 mg (2 Tabs) Acetyl-L-Carnatine - Brain and Memory - 1000 mg (2 Tabs) Carnosine Benefits Proteolytic Enzymes - Inflammation ^ Essential Boron - Benefits - 6 mg - Vibrant Health Cod Liver Oil - A and Omega’s (Fish Oil & Krill also good) Beef Liver Caps - A, Copper, B’s and more - 4 Tabs Whole Food Vitamin C - Pure synergy 480 mg (4 tabs) Iodine - Tri Iodine -12.5 mg Terry Naturally Magnesium *see note below -Malate - Muscles and Mitochondria - 2 tabs -Taurate - Heart - 400 mg -Threonate - Brain - 144 mg (3 tabs) MagMind -Glycinate - General - 400 mg Workout Supps Creatine* - Muscles - 5 g MRM L-Glutamine* – Recovery - 1000 mg MRM^ L-Theanine - Focus and Calm - 200 mg Sun Theanine ^ Protein Power* - I mix all three - Grass Fed Whey - Garden of Life Sport Whey - Collagen - Egg Protein |
*Herbs and Mushrooms - these are cycled
Ashwaganda – Stress ^ Bacopa - Benefits Rhodiola - Stress and Fitness^ Tribulus - Testosterone^ Astragalus* - Benefits Lions Mane – Brain- Benefits Cordycepts - energy^ Mitocondria Support - Also Magnesium Coq10 - 200-300 mg^ D-Ribose* - 5 g^ NAD - Benefits - 250 mg Tru Niagen PQQ - 20 mg^ L-Carnitine - 500 mg^ Brain- (others in separate categories) Lithium Oritate- NAC- Turmeric - Phosphatidylsyrine - Anylobin* - lions mane extract General Garlic – Heart - 1200 mg Kyolic Biosil - Joints - 100 mg Natural Factors^ CBD - Pain and Calm Activated charcoal |
Note-
DMSA - Dr. Bonlie Video
Magnetico Sleep Pad - This 20 Gause pad aids in detoxification forcing positively charged toxins out of the cell without relying on the glutathione system. As a result of this I use DMSA in cycles to chelate toxic metals from the bloodstream and safely out the body.
DMSA - Dr. Bonlie Video
Magnetico Sleep Pad - This 20 Gause pad aids in detoxification forcing positively charged toxins out of the cell without relying on the glutathione system. As a result of this I use DMSA in cycles to chelate toxic metals from the bloodstream and safely out the body.
Calories & Calculations
I stay in a caloric deficit and have used the Alexander calculator to figure my numbers......It's coming to you soon
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Day 1 - Lifting/Carb
Protein Grams - 106 Carb Grams - 317 Fat Grams - 60 |
Day 2 - Cardio/Recovery/Fat
Protein Grams - 106 Carb Grams - 141 Fat Grams - 136 |
My Timing - 24-Hour Clocks into Month Grid and The season Factor
How I break up my three days and how the timing benefits my strategy.
See how I practically live out the protocol
Note
Intermittent Fasting, Keto and Carb Cycling are Tools that should be used intelligently.
A carpenter who only uses a hammer never builds a house.
Avoid anyone who preaches a one-size-fits-all program or product. Chances are they are selling something.
Our bodies hold a large amount of water and glycogen. Manipulating these two things may
be weight loss but it is not Fat Loss, which should be the real goal.
Intermittent Fasting, Keto and Carb Cycling are Tools that should be used intelligently.
A carpenter who only uses a hammer never builds a house.
Avoid anyone who preaches a one-size-fits-all program or product. Chances are they are selling something.
Our bodies hold a large amount of water and glycogen. Manipulating these two things may
be weight loss but it is not Fat Loss, which should be the real goal.
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Disclaimer: The views expressed in on this site are the opinion of Rob Alexander and in no way represent any individual, organization or company other than Rob Alexander.
This website does not provide medical advice.
The information, including but not limited to text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified Health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
This website does not provide medical advice.
The information, including but not limited to text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified Health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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