The Circadian Strength Protocol

A practical system for aligning training, recovery, light, nutrition and sleep with your daily biological rhythm.

You’ve optimised your sets, your reps, your supplements. But when you train might be the biggest lever you’ve never pulled.

This isn’t another “train at 4pm for maximum gains” myth. It’s an honest, evidence-informed framework for finding your best training window — the one backed by your own data, not an internet infographic — and building your light, sleep, nutrition and caffeine habits around it.

Inside:

• A two-week audit to find your highest-performing, most repeatable training time

• A proper ramp-up protocol for morning lifters, and a sleep-protecting cut-off test for evening ones

• The truth about testosterone, cortisol and “hormone timing” — cutting through the marketing

• A performance-first framework for structuring any session around your energy, not the clock

• A built-in scorecard and 7-day plan to lock the system in for good

No gimmicks, no magic hour — just a repeatable system for training harder, recovering better, and actually sticking to it.