Week 1: Ground Zero

You don’t add health—you uncover it.

Reset your biological clock. Anchor your mornings. Strip away metabolic noise.

The Wayfinder Protocol begins now.

This isn’t a course you complete—it’s a rhythm you remember.

Whether you're here to restore metabolic balance, reclaim hormonal strength, or unplug from the system, this first week is your return to signal.

The noise of modern ends here.
We begin with light, food, movement, and the first quiet turn away from the data driven, cellular stressful, snack-fed world.

Your Commitments This Week:

Light
☀️ Get outside as soon as you wake up.
– 5 minutes of direct AM sunlight, barefoot if possible.
– Absolutely no sunglasses, glass in between your eyes and sun or anything like that. Let the light in.

Movement
🚶‍♂️ Walk 30 minutes per day.
– Outside, preferably in the morning.
– No phone, no music—just your senses and breath.

Cold
🧊 Wear one layer less than usual – no more all day hoodies!
– Begin letting your skin feel temperature again.

Food
🍳 Eat 1 meal within 30 minutes of waking, aim for 50-75 grams of protein and very minimal carbs
– Food is the light signal's second anchor. You will not be fasting for quite a while now, as it is only a high level tool.
🥛 Eliminate sugary drinks.
🥤 Ditch snacks.
💧 Only drink plain water.

Circadian
🌑 Lights out by 9 PM.
📱 No phones in bed.
– Your sleep starts with the sunset.

What’s Actually Happening Here?

Your body doesn’t run on discipline. It runs on timing.

In this first week, we reintroduce your mitochondria to the original cues: sunlight, movement, cooling, and protein-fed mornings.
We begin the Leptin Rewire—the primal cascade that tells your hypothalamus it’s safe to burn fat, rebuild tissue, and regulate hormones with precision.

Every signal you give your body this week is a vote for alignment.
Every step outside, every early light cue, every honest bite of protein is a message to your system:
"We’re no longer at war with time."

For deeper context, review Chapters 1–3 of The Metabolic Scam—especially the section on how blue light, skipping breakfast, and modern circadian chaos erode metabolic integrity.

“You are not broken. You were simply out of rhythm.”

Return to that line this week. Post it. Say it aloud. It is your biological reality.

Track Your Rhythm (Optional):

✅ Morning sun completed
✅ AM high protein meal30-min walk
✅ 30 minute walk
✅ Plain water only
✅ No snacks
✅ Lights out by 9 PM

Use your phone notes, a paper tracker, or the PDF I've linked here:
📄 [Insert PDF tracking sheet link]

Write Me Back.

This is a private protocol, not a broadcast.
If you hit a block, feel something shift, or just want to share your win—I’m here.

📬 Reply to this week’s email or message me directly.