The UNDRNK Protocol
8 weeks of advanced training, cognitive performance, nutrition mastery, and identity work. Backed by peer-reviewed research. Designed for men who already quit and want to operate at full capacity.
What's Inside The Protocol
Phase 01
Advanced Training
You already train. Now we optimize. Your body without alcohol recovers faster, adapts quicker, and can handle significantly more training volume. This phase establishes your true performance baseline and introduces periodized programming designed specifically for the alcohol-free body.
By the end of Phase 1, you will have accurate baseline measurements and will already be training at a higher volume than you could sustain while drinking. Your HRV and resting heart rate data will show measurable improvement.
Phase 02
Cognitive Performance
Your brain without alcohol is a fundamentally different machine. Sharper focus, deeper concentration, improved working memory, and faster processing speed. This phase builds the systems and habits to leverage that cognitive advantage in your work, relationships, and decision-making.
By the end of Phase 2, you will have a repeatable deep work system, measurably improved focus scores, and a clear understanding of how your dopamine system works. Your motivation will feel more intrinsic and sustainable.
Phase 03
Nutrition Mastery
Your liver is recovering. Your gut microbiome is rebuilding. Your metabolism is no longer wasting resources processing a toxin. This phase introduces advanced nutrition strategies that only work when alcohol is out of the equation: macro cycling, strategic supplementation, gut restoration, and performance-based meal timing.
By the end of Phase 3, you will have a complete nutrition system: calculated macros, a meal prep routine, targeted supplementation, and a gut restoration protocol. Your body composition will show visible changes, and your energy levels will be noticeably higher.
Phase 04
Leadership & Identity
The final phase. You are physically stronger, mentally sharper, and nutritionally dialed in. Now we anchor this identity permanently and build the leadership framework to sustain it for life. This is not about willpower. It is about becoming the kind of man who simply does not need alcohol.
By the end of Phase 4, you will have quantifiable proof of your transformation, a written identity manifesto, a 4-pillar maintenance system, and 90-day goals to keep you progressing. You are no longer following a program. You are living a standard.
Science-Backed Protocol
Every recommendation in The UNDRNK Protocol is grounded in peer-reviewed research. From muscle protein synthesis studies published in PLOS ONE, to gut microbiome research in PNAS, to cognitive recovery data from leading neuroscience journals. This is not opinion. This is evidence.