Craig's Natural Vitality Protocol

Optimised Energy. Sharpened Focus. Long-Term Health.

Goal:

Maximise energy, slow ageing, sharpen focus, and support longevity with minimal intervention and high returns.

Morning Routine (Set the Tone)

Duration: 60–75 mins

1. Sunlight Exposure (5–10 mins)

   • Get outside within 20 minutes of waking (cloudy or not).

   • Resets circadian rhythm and boosts natural energy.

2. Hydration + Minerals

   • 500ml filtered water + pinch of sea salt + squeeze of lemon

   • Optional: Add electrolytes (LMNT, Re-Lyte, or DIY blend)

3. Cold Exposure (2–5 mins)

   • Cold shower or face plunge

   • Supports inflammation control, mood, and focus

4. Movement (15–20 mins)

   • Walk, stretch, or do light mobility work

5. Breathwork / Stillness (5–10 mins)

   • Box breathing or short meditation session to activate parasympathetic system

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Daytime Habits (Fuel + Focus)

1. Intermittent Fasting

   • 16:8 or 14:10 eating window

2. Real Food First

   • Prioritise meat, fish, eggs, greens, broth, fermented foods

   • Avoid: seed oils, processed carbs, sugar

3. Balance Blood Sugar

   • Pair carbs with fat/protein to avoid energy crashes

4. Work in Focused Blocks

   • 90-minute deep work + 15-minute break cycle

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Evening Routine (Downshift)

Duration: 60 mins pre-bed

1. Early Dinner

   • Finish eating 3 hours before sleep

2. Light Hygiene

   • Dim lights or wear amber glasses after 8:30pm

3. Magnesium Support

   • 1–2 capsules of Magnesium Glycinate or Threonate

4. Herbal Wind Down

   • Chamomile, reishi, passionflower tea

5. No Screens in Bed

   • Read, stretch, reflect, or connect instead

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Weekly Rituals

• 2–3 Sauna Sessions or Hot Soaks

• 1x 24hr Fast or Broth-Only Day

• Barefoot Grounding or Nature Walks

• Laughter, Play, and Perspective

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Core Supplements

Supplement	Benefit	When to Take
Magnesium	Sleep, stress, muscle repair	Night
Omega-3 (DHA)	Brain & inflammation support	With meals
Vitamin D + K2	Immunity, hormone balance	Morning w/ fats
Creatine	Energy, muscle, cognition	Daily, anytime
Collagen + Vitamin C	Skin, joints, gut	Morning smoothie
Berberine / NMN	Metabolism & longevity (cycle)	With meals (cyclic)

Advanced Add-Ons

• Oura Ring / WHOOP / Garmin for sleep, HRV & recovery tracking

• Regular Blood Tests: CRP, fasting insulin, vitamin D, testosterone

• Red Light Therapy for muscle and mitochondrial support

• Peptides or Hormone Therapy: Under supervision if needed post-50

  
  

Final Word

You’ve mastered property compounding. Now apply the same logic to your health. Daily consistency compounds faster than any supplement or surgery.

Your vitality is your edge—protect it like prime waterfront real estate.