ROB ALEXANDER HEALTH

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. 

My Past
A set of pictures showing where I've been and the progress I have made

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
​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 


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  

​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

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. 
Grass Fed Whey Protein - Garden of Life Sport Whey 

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 
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

High Intensity Fat Loss Protocol 

What I did in the first phase May 1, 2018 - Dec 1 2018 
24 Hour Clocks
My EXERCISE
​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 

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. 


Adding various powders to fill gaps in a diet can be beneficial -
Cacao, mushroom powder blend, green powder, berry powders, etc.
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.
Calories & Calculations 
I stay in a caloric deficit and have used the Alexander calculator to figure my numbers......It's coming to you soon
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
My 24 Hour Clocks
How I break up my three days and how the timing benefits my strategy. 
My Month Grid & Season Factor
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.

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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. 
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    • *Health Blog*
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    • Store
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