Your type
IGNITER
Your intensity is fuel, not a flaw.
This is you.
You don't lack discipline. You lack rhythm. Your biology runs in cycles — high intensity followed by deep recovery. When you try to be consistent every day, you burn out and quit. When you honor your cycles, you're unstoppable. The problem was never your willpower. It was forcing a linear system onto a cyclical body.
Burst capacity
You can push harder in a single session than most types can in a week. Your VO2max potential is naturally high, your anaerobic threshold adapts fast, and your nervous system is wired for peak output. In longevity terms, this means cardiovascular protection that others have to work twice as hard for.
Burnout blindness
You don't feel the overtraining until it's too late. Your adrenaline masks the damage. By the time you notice, your cortisol is chronically elevated, your sleep is wrecked, and your recovery debt is massive. You need guardrails, not motivation.
Built for how you actually work.
Six levers, tuned to your biology. Not a generic checklist — your operating system.
Flexible but boundaried. Target 7.5–8.5 hours, but allow the timing to shift slightly with your energy cycles. Track your natural rhythms for 2 weeks before locking a schedule.
HIIT and sprint work during high-energy phases (2–3 weeks). Active recovery during low phases (walking, mobility, yoga). Don't fight the wave — ride it.
Higher calorie intake during intense phases, slight deficit during recovery. Creatine monohydrate daily — it's your recovery accelerator. Protein stays high always.
Creatine (5g daily), Electrolytes (you sweat more than other types), Magnesium Glycinate before bed, Ashwagandha during recovery phases.
THIS IS YOUR BLIND SPOT. Schedule deload weeks every 3–4 weeks. Non-negotiable. Use HRV as your traffic light — red means stop, no exceptions.
HRV every morning. When it drops below your baseline for 3+ days, shift into recovery mode regardless of how you feel.
Stop forcing these.
- ✕Zone 2 every single day — you'll quit from boredom within 2 weeks
- ✕Rigid daily routines with no flex — your energy is cyclical, your schedule should be too
- ✕“Slow and steady” programs — they kill your engagement before they produce results
- ✕Fixed sleep schedules down to the minute — your rhythm shifts naturally
Bryan Johnson goes to bed at 8:30 PM every night. That protocol would destroy you within a month. Not because you're undisciplined — because your nervous system doesn't work on a fixed clock. Your longevity protocol needs to pulse. Intense blocks followed by deep recovery. Think periodization, not monotony.
“You're not inconsistent. You're cyclical.”
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Your intensity is fuel, not a flaw.
“You're not inconsistent. You're cyclical.”
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