Why I’m Ending the 180 Protocol (And What Replaced It)
Posted by Iron Resilience | May 2025
When I launched the 180 Protocol, it was designed as a challenge—a hard reset for men who were sick of their own excuses. It was about flipping the switch, building momentum, and reclaiming discipline in every domain: physical, mental, and spiritual.
And it worked.
But here’s the truth: I don’t need it anymore. Not because I failed it—but because I became it.
The 180 Protocol was never meant to be a permanent program. It was a weapon—blunt, powerful, and effective. But once that fire was lit, something deeper took hold. I didn’t want to “reset” anymore. I wanted to live shredded, live focused, and live by the sword—every single day.
That’s when I realized something: this isn’t a 180 anymore. This is who I am.
So I’m officially retiring the 180 Protocol as a standalone challenge. Not because it didn’t catch on, but because it’s been absorbed into something greater: the Iron Shred Lifestyle. It’s not a phase. It’s a way of life.
Here’s what changes:
No more cyclical cutting phases—we stay lean year-round
Nutrition is now keto-based, high-protein, and locked-in
Training isn’t seasonal—it’s relentless
Discipline isn’t optional—it’s daily
For those who still want to experience the mindset behind the 180, I’ll release a simplified guide soon. But moving forward, everything I do—from blog posts to training content—reflects this evolved mission.
Iron Resilience is no longer about 180 degrees.
It’s about one direction only: forward.
Welcome to Week 2, Day 1 of the 90 Day Shred, part of the Iron Resilience 180 Protocol—where real-world strength, discipline, and clean eating collide to build lean, natural physiques and sharpen the mind.
The Truth About Keto Fatigue
If you’re on keto, you already know. It hits hard in the first few weeks. The fatigue, the brain fog, the sense that no matter how much fat, salt, or protein you eat—you’re still drained. That’s normal. It’s your body learning how to burn fat for fuel instead of sugar. And there’s no shortcut. You just have to live with it until your body adapts.
What makes it worse is slipping up. Go over your carbs, and you reset that adaptation clock. You’ll go right back through that energy crash again. It’s brutal—but here’s why I stick with it:
No more hypoglycemia: My blood sugar doesn’t crash anymore.
Stable moods: Less emotional volatility and brain fog.
Health > aesthetics: Keto isn’t for looking sexy—it’s for staying sane and healthy. Looking good is just a side effect.
The reality is most people don’t want to hear the truth. You can’t get shredded while eating junk. You can’t out-train or out-supplement a bad diet. Those YouTubers eating cereal and getting jacked? Genetic outliers. That’s not me. That’s not you. For 99% of us, the only way to transform is through consistency, clean eating, and serious training.
Today’s Nutrition – Week 2 Day 1
3 AM Meal:
3 small chicken thighs (skin-on, bone-in)
50g mixed nuts
20g trail mix (low-carb, light raisins)
50ml peanut oil
25ml coconut oil
8 small restaurant butter packets
1 scoop whey isolate
1 cup almond milk
1.5 tbsp natural peanut butter
175g lactose-free fat-free Greek yogurt
11 AM Meal:
12g pork fat
2 whole eggs
2 cups spinach
1 cup bell peppers and onions
2 tbsp chipotle sauce
4 small chicken thighs (skin-on, bone-in)
6 small beef sausages
20g trail mix
1 scoop whey isolate
100g Greek yogurt
2 tbsp natural peanut butter
Post-workout snack: Small portion of mixed nuts with raisins
Calories & Macros (Approximate)
Total Calories: ~3,000 kcal
Protein: ~280g
Fat: ~200g
Net Carbs: ~18g
This keeps me well within keto ranges, high in protein for muscle retention, and high in fats for stable energy. Despite the raisins and minimal vegetables, I’m still in ketosis.
Workout Log – Chest, Triceps, Shoulders, and Delts
Keto isn’t easy—but it’s worth it. You trade the short-term hit of carbs for long-term control over energy, mood, and metabolism. You don’t need superhuman genetics. Just discipline, honesty, and consistency. That’s the 180 Protocol. That’s Iron Resilience.
See you in the next update—stay strong, stay sharp.
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.
