Open-Source Protocol : Alpha ₿ lueprint Open Source Protocol By Austin Herbert Twitter : @_AustinHerbert 1 Open-Source Protocol : Alpha ₿ lueprint Table of Contents Preface 4 First Principles 5 Why Discipline ? 5 Habits 7 Unlocking Your Body’s Full Potential: 13 Testosterone and Growth Hormone 15 Intermittent Fasting 19 Benefits of Fasting 20 Fasting Methods 21 Fixing Your Body 22 Required Intermittent Fasting Education Videos 24 Nutrition Education 25 Food Education 26 Gut Health 31 What Does a Healthy Gut Do For You? 31 How to Get a Healthy Gut? 32 Nutrition Protocol 35 Goal 35 Protocol Rules Recap 39 My Nutrition Routine 40 Grocery Bill For the Month 56 Recap 58 Workout Protocol 59 Sleep 62 HRV 63 The Fun Stuff 67 Feel > Weight 72 Protocol Rules Recap 77 My Routine Protocol 80 My Workouts 83 My Daily Routine: 91 Morning Routine 7-8 AM 91 Twitter : @_AustinHerbert 2 Open-Source Protocol : Alpha ₿ lueprint GYM - Noon 93 Post Gym 94 Recap Routine 97 Final Tip 97 Thank you 102 Discord Channel Twitter : @_AustinHerbert 3 Open-Source Protocol : Alpha ₿ lueprint Newsletter I know this information will get you the results. Hard part? Not quitting. That’s where the newsletter comes in. I’ll be guiding you through this process: - 10k steps - 1-ingredient foods - 8 hour eating window - 3x workouts a week My goal is to give you insights I wish I knew before going through the process of unlocking my body’s full potential. (Physically and mentally) Make sure to follow along. (Notice it isn’t “do 3 sets of blah blah blah” that’s fiat fitness. Goals are above, details are in here.) Enjoy and thanks for downloading. Now let’s get those life changing results for you. Austin Twitter : @_AustinHerbert 4 Open-Source Protocol : Alpha ₿ lueprint Preface I’ve spent 2,469 days on my journey to fitness. I spent 112 hours building this program. And it’s easily worth $50 Then I thought “fu*ck that, that’s not how bitcoiners do it” Welcome to Open Source Fitness The fitness industry complicates the hell out of simply picking up a weight, moving it with intention, then putting it back down. It really is simple. The key is lasting long enough to see results. I give you the essentials that got me results and put it into this pdf. I’ll leave you with this before you start your blueprint... the more you understand why you are doing something the easier it will be to make it a habit. Twitter : @_AustinHerbert 5 Open-Source Protocol : Alpha ₿ lueprint First Principles I designed this course with the intention of putting my workout program last on the list. Self discipline is the only way you are going to get the desired result. If you aren’t getting anywhere with this program. Come back, re-read this chapter and have an honest reflection. Are you sticking to your protocol? At the end of this course, I have a 21 day challenge for you. It’s called the Satoshi Sprint. If you can complete the challenge I guarantee it was because you developed these skills below. Why Discipline ? ● Achieving goals: Without discipline, you won’t achieve goals. Discipline allows you to focus on what you want to accomplish and take the necessary actions to make it happen. ● Self-control: Discipline helps you to control your thoughts, emotions, and actions, which can lead to greater self-awareness and personal growth. Twitter : @_AustinHerbert 6 Open-Source Protocol : Alpha ₿ lueprint ● Improving habits: Discipline helps you to form positive habits and break negative ones. It allows you to make changes in your life that will lead to long-term benefits. ● Improving productivity : Discipline allows you to manage your time and energy more effectively, which can lead to increased productivity and success. ● Developing resilience: Discipline can help you to overcome challenges and setbacks, and to bounce back from failure. ● Improving decision making: Discipline helps you to think clearly and make better decisions, which can lead to greater success in personal and professional endeavors. ● Improving relationships: Discipline can help you to be more reliable, trustworthy, and accountable, which can lead to stronger relationships with others. Overall, discipline is a key factor in personal and professional success, and it is important to develop and actively work it out regularly just like you would for a muscle group. Twitter : @_AustinHerbert 7 Open-Source Protocol : Alpha ₿ lueprint Habits We are going to be channeling that discipline into our daily habits. It is important to note that forming a habit requires consistency and regular practice. The more consistently an action is repeated, the more likely it is to become a habit. However, it's not always a linear process and some habits may be harder to form than others. Making something a habit can take time and effort, but there are some strategies that can help: 1. Start small: It's easier to build a habit if you start with small, manageable steps. For example, if you want to make exercise a habit, start by committing to a short walk every day, rather than running a mile everyday. 2. Set specific and measurable goals : Having clear and specific goals can help you stay motivated and track your progress. We have 4 goals: 10k steps, 8-hour eating window, 1-ingredient foods, 3x workouts a week. 3. Create a routine : Establishing a routine can make it easier to remember to do something and make it feel like a natural part of your day. For example, if you want to make meditation a Twitter : @_AustinHerbert 8 Open-Source Protocol : Alpha ₿ lueprint habit, set aside a specific time every day to meditate. And pair it with something that is already established in your daily routine. This is called habit hacking. 4. Use reminders: Set reminders or notifications to help you remember to do something. For example, if you want to make flossing a habit, set a reminder to floss after brushing your teeth. 5. Reward yourself: Give yourself rewards for sticking to your habit. For example, if you've been going to the gym every day for a week, treat yourself to a massage or new clothes for the gym. ● In this course, depending on the speed and level you want to achieve I suggest giving yourself one or two days every weekend to forget fitness and just go live life. If you are executing flawlessly Mon-Fri no matter what you do, you can not screw it up from being 5 days on 2 days off. I don’t personally do that anymore but it was a really useful tool when getting some momentum. Twitter : @_AustinHerbert 9 Open-Source Protocol : Alpha ₿ lueprint 6. Be patient : Habits take time to form, and it's normal to slip up occasionally. Don't ever let it be two days in a row. ● If you find yourself there, you gotta ask yourself if you really want this. Might not be effortless in the beginning but make sure you stick to that 5-2 rule and if you slip up in that 5 day window, it's never back to back. That’s a clear and specific goal to stick to. There’s no way around doing that besides building the discipline muscle. 7. Stick with it: The most important thing is to stick with it. Habits are formed over time, so be patient and keep working at it. With persistence and dedication, you can make anything a habit Recap Most people fail to make something a habit because they don't have a clear plan, set specific and measurable goals, or create a routine. Additionally, they may lack motivation or be too hard on themselves when they slip up. Understand you slipped up and don’t let it happen twice in a row. Twitter : @_AustinHerbert 10 Open-Source Protocol : Alpha ₿ lueprint Here are some other reasons why people fail to make something a habit: 1. Unrealistic expectations: People may set unrealistic goals for themselves or try to change too many habits at once, which can be overwhelming and difficult to maintain. 2. Lack of accountability: People may not have a system in place to hold them accountable for their actions, which can make it easy to give up on a habit. 3. Lack of motivation: People may not be fully committed to the habit or may not see the benefits of the habit, which can make it difficult to stick with it. ● I would argue most lack the motivation because they don’t know why they are doing something. That is why I made a fitness program based on education, specific maintainable rules, and let you fill in the rest with what works for you. Twitter : @_AustinHerbert 11 Open-Source Protocol : Alpha ₿ lueprint 4. No plan to overcome obstacles: People may not have a plan in place to overcome obstacles that may arise, such as a lack of time or energy, which can make it difficult to stick with a habit. ● Having clear and specific goals doesn’t just mean clear rules to follow, it also means plan ahead. If you have to take your kids to soccer practice, pick up dry cleaning , and go to the grocery store. Find 3 other days you have 1 hour to workout and block off your schedule. Important it’s consistent day/time if you have a really busy schedule. People closest to you should know it’s your gym time. Treat it the same as work time. 5. No reinforcement: People may not have a system in place to reinforce the habit, such as rewards or positive feedback, which can make it difficult to stick with the habit over time. ● Have a beer on the weekend after crushing for 5 straight days... it feels good to reward yourself Twitter : @_AustinHerbert 12 Open-Source Protocol : Alpha ₿ lueprint 6. No support : People may not have the support of friends and family, which can make it difficult to stick with a habit. (newsletter, read them) By being aware of these reasons, people can make a more effective plan and overcome these obstacles to be able to make something a habit. More Habit Education: The amount of time it takes for something to become a habit can vary depending on the individual and the specific habit. Some research suggests that it can take anywhere from 18 to 254 days to form a habit. However, on average, it takes about 66 days for a behavior to become automatic. Tip: There's something extremely rewarding when your body is screaming at you to do something but you have the discipline to just say no. Willpower. Strong mind. It’s addicting once you start noticing that muscle getting stronger. Twitter : @_AustinHerbert 13 Open-Source Protocol : Alpha ₿ lueprint Unlocking Your Body’s Full Potential: The next step is going to be tapping into your body's full potential. We will do so by strategically executing certain actions that will cause a reaction internally. By following these steps, you will be tapping into two naturally produced hormones, Testosterone and Growth Hormone. You can’t just tell your body to turn these on like you can with your discipline & willpower. For these you will have to educate yourself on the body's anatomy. (Watch the videos in the chapter) Use the skill of discipline to tap into these. Twitter : @_AustinHerbert 14 Open-Source Protocol : Alpha ₿ lueprint A picture says 1,000 words. Here’s my summary of this chapter: Synthetic vs Natural. Keep this principle in mind when going through your journey, always find a way to get the real stuff. Tip: Produce testosterone and HGH don’t consume it. Short Side Story: Natural people don’t look jacked in clothes. They look above average. I’ve had people that have known me for years say I didn’t know you Twitter : @_AustinHerbert 15 Open-Source Protocol : Alpha ₿ lueprint were that jacked.. Point is , don’t get discouraged in the gym. Most are consuming synthetic hormones in some fashion. You can generally tell based on shape. Natural people will maintain an athletic build. Steroid users will look like a GMO pumped chicken. Can barely walk. Also, common practice is for doctors to prescribe testosterone over a certain age. Example: men over 40 need it. No. Now you are on a synthetic drug for the rest of your life to maintain. Learn how to tap into your body's natural hormones. Testosterone and Growth Hormone ● Testosterone and human growth hormone (HGH) are hormones that play important roles in the body, particularly in the development and maintenance of muscle mass and strength, as well as overall growth and development. Testosterone: ● Plays a key role in the development of male sexual characteristics, such as increased muscle mass, facial hair growth, and a deeper voice. It also plays a role in maintaining bone density, cognitive function, and overall well-being. Twitter : @_AustinHerbert 16 Open-Source Protocol : Alpha ₿ lueprint Human growth hormone (HGH): ● A hormone that is produced by the pituitary gland and plays a role in growth and development. HGH is essential for the growth of bones and muscles, as well as the metabolism of fat and sugar. It also helps to regulate body fluids and maintain healthy tissues. Benefits of testosterone and HGH include: ● Increased muscle mass and strength ● Improved bone density ● Enhanced athletic performance ● Improved sexual function ● Increased energy levels ● Improved mood and cognitive function ● Reduced body fat ● Enhanced healing and recovery from injury Twitter : @_AustinHerbert 17 Open-Source Protocol : Alpha ₿ lueprint How Do You Get Your Body to Produce Testosterone and HGH Naturally? 1. Workout 2. Intermittent Fasting (cover extensively) 3. Real Food ● 1-ingredient foods ○ Ex: A potato is a potato What is a pretzel? Southwest handout. Twitter : @_AustinHerbert 18 Open-Source Protocol : Alpha ₿ lueprint Other ways to naturally boost HgH & testosterone : ● Sleep ● Reducing stress ● vitamin D (sunlight/ red light therapy) ● zinc and magnesium (grass finished beef) ● Limit your alcohol intake ● Avoid toxins: Exposure to toxins such as pesticides -Eat organic & filter your water source ● Maintain a healthy weight: Obesity can lower testosterone levels. (over 15% Body Fat would be the upper limit; simple google search will do to find out rough estimates) I want to mention here that Dr. Berg is a big proponent of keto; we will dive into my exact diet and routine later but want to note I’ve tried keto/carnivore and I think my body performs more optimally with a steady, low amount of healthy carb sources. I have fruits , raw honey & sweet/regular potatoes in my diet. Insulin & Lean Muscle Mass – Insulin Resistance... Key Muscle Nutrition For Building Muscle – Dr.Be... Twitter : @_AustinHerbert 19 Open-Source Protocol : Alpha ₿ lueprint Intermittent Fasting Intermittent Fasting isn’t a diet hack. It isn’t to restrict calories. It is the single most important thing you can do for your health and boost your natural hormones. Intermittent Fasting puts your body into a state of stress, which stimulates the release of HGH and testosterone. You have to force your body into a state to “wake up” to start functioning properly. Intermittent fasting limits the frequency of meals, which also allows you to rely on fat burning for all the time between meals and while you’re sleeping. A nice added benefit. Here’s what most people's day looks like... Eating three to five times a day—with snacking. Frequent eating throughout the day causes chronic sustained higher levels of insulin. Every time you eat something you “reset the clock on getting into a state of stress that causes naturally occurring hormones that self regulate your body and keep you functioning properly. In today's fiat world even things like gum or synthetic sugar free artificial sweeteners will cause insulin spikes, therefore never allowing your body to self-regulate. Twitter : @_AustinHerbert 20