The 180 Protocol: Building Iron Resilience Through Ketogenic Discipline

When it comes to building true resilience—metabolic, hormonal, and physical—my approach is simple but strict. I follow a high-protein ketogenic diet designed to fuel long-duration, low-to-moderate intensity endurance and strength training. This protocol prioritizes metabolic efficiency, hormonal balance, and lean body composition through precision nutrition and consistent training.

Why Keto is Optimal for My Training Style

For the type of training I do—high-volume weightlifting, hours of walking daily, and consistent conditioning—a ketogenic or low-carb diet offers a serious edge. When combined with high protein intake and whole foods, it enhances:

• Insulin sensitivity
• Fat oxidation
• Metabolic flexibility

In other words, your body gets better at using fat for fuel, while preserving lean muscle mass and minimizing inflammation.

The Purpose of Carbs (and Why I Use Them Strategically)

Carbohydrates do have a place in performance nutrition—but only when they serve a purpose. They are most beneficial for:

• High-intensity glycolytic training (like CrossFit, sprinting, or volume-heavy bodybuilding)
• Bulking phases, where insulin’s anabolic properties can support muscle growth

Outside of these contexts, carbs are non-essential. I treat them like a performance tool, not a dietary staple. I cycle carbs around workouts to fuel performance and ensure they’re used immediately, rather than stored. My carb sources are always nutrient-dense: berries, avocados, nuts, non-starchy vegetables, and some dairy. No grains, sugar, potatoes, or high-sugar tropical fruits.

Cheat Meals Done Right

A “cheat day” for me doesn’t mean junk food. It means a maintenance-calorie day where I enjoy more healthy fats, a little extra dairy, or a few more carb-rich veggies or nuts. Even then, I stay in control. No bingeing, no processed garbage—just a mental and physical reset.

The Real Superfoods: Low-Carb Vegetables

Forget carrots and turnips. When it comes to fiber, antioxidants, and micronutrients with almost no caloric load, here’s what makes the cut:

• Spinach – more vitamin C than most fruits, plus iron and fiber
• Bell peppers, kale, asparagus, cabbage – colorful, nutrient-dense, low in sugar
• Avocados – fiber, potassium, and healthy fats
• Mushrooms – okay in moderation, not the best carb-wise

Your plate should look like a rainbow. Those colors come from phytochemicals—like carotenoids, chlorophylls, and anthocyanins—that are proven to support:

• Reduced inflammation
• Hormonal balance
• Brain health
• Cardiovascular function

“Eat the rainbow” isn’t just marketing. It’s biochemistry.

Final Thoughts: Precision, Not Perfection

I keep carbs under 50 grams most days—never more than 70—and they’re always from whole foods. I train hard, walk 5–6 hours a day, and stay dialed in. The results I get come not from shortcuts, but from consistency.
The 180 Protocol isn’t about restriction—it’s about reclaiming control over your physiology. High-protein. Clean fats. Smart carbs. Relentless consistency.

That’s how you build iron resilience.