The Optimal Physical Health Protocol

Health for Longevity, Resilience, and Readiness

This protocol offers a sustainable approach to long-term health and physical capacity. It's built around the philosophy of being “always ready”—ready to move, lift, run, play, or rest, depending on what life demands.

Many programs today push extremes—leaving people sore, fatigued, and burned out. While intense training has its place, it often sacrifices energy, motivation, and wellbeing. There’s a better way—one that values consistency, adaptability, and longevity over exhaustion.

This method is grounded in the triangle of physical health and the principle of building movement capacity from the ground up. Everyone’s routine should reflect their current condition, limitations, and lifestyle—but when practiced consistently, this approach builds a resilient, capable body that supports you for life. That kind of consistency requires mental resilience too.

Movement

The daily and weekly structure is simple, fluid, and effective. It includes:

Daily movement flows (to maintain mobility, coordination, and joint health)
Daily Short runs (building aerobic endurance and baseline fitness)
Weekly longer runs and swims
Bodyweight strength training (focused on control, mechanics, and full-body integration)
Some strength movement exercises (E.g farmer walks, sled push/drags)

This isn’t about mimicking athletes or chasing aesthetics. It’s about building a strong, functional body that moves well and feels good every day.

By maintaining low-impact daily volume, strength builds through consistency. For instance, a single daily set of movements like pull-ups, dips, push-ups, or pistol squats adds up to 6+ effective sets weekly—enough to drive muscle and strength gains.

Strength here doesn’t rely on barbells—it comes from awkward, real-world lifts: rocks, people, furniture, and bodyweight coordination. It’s primal, functional, and deeply human.

The bigger picture

This isn’t a rigid plan. If life calls for something different—playing a sport, hiking, or taking a trip—you adjust. That’s the point: your body is ready.

We’ve lost our connection to movement for the sake of joy, trading it for appearance or status. This approach brings that back. It’s not about performing for others. It’s about cultivating a body that feels alive, capable, and at ease—ready for whatever life brings.

This particular example might seem more suited for males with the focus on strength, though females may prefer and be more suited to more flows/dancing structures.

Monday

15-minute movement flow or playful exploration
2km or 10–15 minute freestyle run
1 set to 10 RPE of bodyweight strength work
1 set to 10 RPE of carries or sled pushes/drags
Shoulder mobility/rotation drills or throws

Tuesday

15-minute flow or light dance
2km or 10–15 minute freestyle run
1 set to 10 RPE of bodyweight strength
1 set to 10 RPE of loaded movement
Shoulder mobility/rotation drills or throws

Wednesday

15-minute dynamic flow
2km or 10–15 minute freestyle run
1 set to 10 RPE of bodyweight strength
1 set to 10 RPE of carries or sled work
Shoulder mobility/rotation drills or throws

Thursday

15-minute restorative flow or playful movement
2km or 10–15 minute freestyle run
1 set to 10 RPE of bodyweight strength
1 set to 10 RPE of carries or drags
Shoulder mobility/rotation drills or throws

Friday

15-minute flow or improvised movement
2km or 10–15 minute freestyle run
1 set to 10 RPE of bodyweight strength
1 set to 10 RPE of awkward object movement
Shoulder mobility/rotation drills or throws

Saturday

15-minute flow or dance-play session
2km or 10–15 minute freestyle run
1 set to 10 RPE of bodyweight strength
1 set to 10 RPE of carries or sled work
Shoulder mobility/rotation drills or throws

Sunday – Optional or Social

This day can be for rest, group activities, hiking, sport, or simply repeating the regular rhythm if it feels good or adding in a swim. The key is listening to your body and adjusting based on what life demands.

Progress is natural and adaptable in this approach.

This method evolves with you. Movements may begin with regressions or assistance, but as your strength, control, and endurance grow, you’ll naturally progress—adding load, increasing pace, or extending distance as your capacity improves.

Most people aren’t training to be competitive athletes—they’re juggling work, family, and life while trying to stay healthy. Training should enhance life, not deplete it. If you decide to pursue a specific goal with more intensity, go for it—just stay mindful of the trade-offs.

Flows can also be collaborative—like in Flow Grappling or dance—where movements involve rolling, twisting, and rotating. These forms develop responsiveness, coordination, and intuitive strength through shared movement and connection.

Freestyle runs mix pace and terrain, from flat stretches to rolling hills, mimicking the rhythm of a game of tag. This keeps training fun, builds adaptability, and engages all the body’s energy systems.

Bodyweight strength work can be simple—just one set a day of familiar movements, slightly varied over time. This builds functional strength that can naturally progress into real-world movement, like climbing trees, scaling rock faces, or moving through your environment without needing specific training.

As your physical capacity returns or improves, movement can become more fluid and playful—less rigid, more childlike. In the beginning, structure and consistency are often essential, especially for those rebuilding their bodies. But over time, the goal is to move with freedom, not just discipline—to express, explore, and enjoy what your body can do.

Finally, our sleep and nutrition should support recovery, not work against it. Keep it simple, consistent, and in service of the life you want to live.

Nutrition

Nutrition is to follow the model IIFYMM (If It Fits Your Macro and Micronutrients), which emphasizes a whole-food-based diet that aligns with bio-individual needs, ensuring adequate macronutrient and micronutrient intake for performance and recovery. Most of the time these will come from the foods below.

Recommended foods

I suggest reducing the variety of food you consume to simplify consistency and allow your body to adapt:

Grass-Fed and Pasture-Raised Meats: Go for grass-fed and finished meat (consume more red meats for their micronutrient and omega-3 profile over poultry), rich in omega-3 fatty acids, vitamin B12, and iron. These animals are raised on their natural diets, enhancing their nutrient content.
Wild-Caught Fish: Include fatty fish like salmon, mackerel, and sardines, excellent sources of omega-3 fatty acids for heart and brain health, and generally lower in heavy metals.
Organ Meats: Liver, heart, and kidney are nutrient-dense, offering essential vitamins and minerals such as iron, zinc, and vitamin A.
Eggs: Pasture-raised eggs provide complete proteins and a variety of nutrients, including choline for brain health.
Dairy (if tolerated): Organic, full-fat dairy products like grass-fed butter and cheese offer healthy fats and fat-soluble vitamins.
Seasonal Fruits (if tolerated): Sweet fruits like bananas, berries, mango, pineapple, and watermelon, and non-sweet fruits like avocado, olives, pumpkin, squash, zucchini, and cucumber.
Seasonal Vegetables (if tolerated): Sweet potatoes, yams, carrots, and cruciferous vegetables like broccoli, cauliflower, and asparagus.
Grains: White rice (preferably basmati).
Oils/Fats for cooking (if tolerated): Olive, coconut, avocado, grass-fed butter, ghee, suet/tallow.
Herbs (if tolerated): Rosemary, thyme, basil, oregano, dill, mint, parsley, Ceylon cinnamon.

These recommendations are based on what’s worked for me—optimizing gut health, sustaining energy, and supporting performance. By maintaining a 1:1 omega-3 to omega-6 ratio, prioritizing saturated and monounsaturated fats, and focusing on micronutrient-dense whole foods, I’ve been able to meet my macronutrient needs with minimal digestive discomfort.

Because this protocol is less intense than traditional high-volume training styles, carbohydrate requirements tend to be lower. Most people can train effectively while fasted or on just one or two meals per day. A simple rule of thumb: eat until you’re about 80% full, especially when sticking to clean, whole food sources.

There’s plenty of debate around the “ideal” macronutrient breakdown, but I’ve found a fat-forward, protein-dominant approach works best—particularly when following an "earn your carbs" philosophy.

Here’s the general breakdown I follow:

Protein: ~1 gram per pound of lean body mass (30–35% of total calories)
Fats: Approximately 40–50% of total calories
Carbohydrates: Adjusted based on training intensity (15–30% of total calories)

Regarding food choices everyone responds differently. You can fine-tune this through an elimination protocol or by working with a physician or nutrition specialist. If your body tolerates a wider range of foods, feel free to include them. And if you choose to occasionally eat something that causes discomfort, it’s not forbidden—just do so consciously and be willing to accept the effects.

Sleep

This naturally flows into sleep, as the ability to rest deeply is often impacted by what—and when—you eat. Struggling to digest late meals, especially heavy or irritating ones, can elevate stress hormones, increase core temperature, and interfere with your ability to fall or stay asleep. Things like room temperature, lighting, screen exposure, and caffeine or substance use throughout the day will also affect sleep quality. Other influences include stress, exercise timing, hormonal fluctuations, and sleep consistency. Optimizing rest and recovery involves:

Maintaining a consistent sleep schedule
Watching sunrises and sunsets to reset circadian rhythm
Creating a comfortable sleep environment (dark, quiet, and cool room)
Limiting screen time before bed to reduce blue light exposure
Avoiding caffeine and heavy meals late in the day
Engaging in relaxation techniques (meditation, reading, or deep breathing)

Conclusion

A consistent routine for sleep, eating, and training helps the body get into a natural flow. This doesn’t mean you need to be rigid—stress about timing isn’t necessary, as variety in food choices and training movements is perfectly fine. The key is to reduce stress, which is essential for maintaining a healthy life. While novelty is important for neural development, having consistent elements in your routine can support that process.

This example is tailored to a working persons day.

5:30 AM – Wake Up

Start your day with a gentle stretch or movement flow to wake up the body.
Drink a glass of water, ideally with a pinch of salt for hydration.

6:00 AM – Morning Walk & Sunrise Connection

Step outside for a morning walk or connect with nature.
Engage in light stretching or collaborative movement flow if possible.
Watch the sunrise and enjoy the stillness of the early hours.
Engage in a playful run session for aerobic conditioning or a more structured workout if preferred.

7:00 AM – Breakfast

A nourishing breakfast of steak and eggs, or another nutrient-dense option.
Optionally, you could also fast until noon if it fits your needs.

8:00 AM – Work or Productive Task

Begin your primary work or other productive tasks.
Phone and tech usage start now.
Stay hydrated throughout the morning.

12:00 PM – Eat if You Were Fasting

Break your fast with a balanced meal if you chose to fast until noon.

4:00 PM – Eat Honey and Fruits Before the Second Workout

Enjoy a light snack with honey and seasonal fruits to fuel the second part of your day.
Train with shoulder rotational work, bodyweight strength exercises, farmer's walks, and sled push/pulls.

5:00 PM – Larger Meal with Carbs

Have a larger meal that includes a source of protein, vegetables, and a moderate amount of carbs (e.g., rice, sweet potatoes, or other whole foods).

6:00 PM – More Social Activities or Learning

Turn off tech and phone usage allow minimal emergency alerts
Spend time with family, friends, or engage in individual learning or personal development activities.
Begin winding down by engaging in relaxing activities such as reading or taking a leisurely walk.
If possible, take time to watch the sunset and reflect on the day.

9:30 PM – Sleep

Ensure your environment is cool, dark, and quiet for optimal sleep quality.

This schedule effectively strikes a balance between productivity, movement, social connection, and rest, while maintaining flexibility.

Of course, this ideal setup assumes a world less focused on work and where the standard 8-hour workday isn’t the norm. However, even within a traditional work structure, elements of this approach can be integrated. You might lose a bit of personal time, but aspects like collaborative training will offer social interaction, and spending time outdoors will contribute to a more complete life experience. If your work hours shift, simply adjust your wake-up and sleep times to maintain balance.

As we've emphasized throughout this post, these recommendations aren't set in stone. Everyone’s needs are unique, and there’s no one-size-fits-all approach. However, we do believe that straying too far from these foundational principles may result in health consequences or increased stress, so it's worth considering how to adapt them in ways that work for your lifestyle.

MICHAEL FARAH