What goes in that isn't food. Track it or it tracks you.
Caffeine, alcohol, supplements, prescriptions, recreational substances. Each has a dose-response curve. Most people don't know where they are on it.
Needing more to get the same effect. True for caffeine, alcohol, and most supplements.
Headaches without caffeine. Irritability without alcohol. Dependency, not preference.
Taking 5+ supplements without knowing which interact. Stacking without a map.
On the same dose for years without re-evaluation. Conditions change. Dosages should too.
This is not aspirational. This is the minimum viable maintenance schedule. Everything above this is upside.
| Cadence | Action |
|---|---|
| Daily | Log what you take and when. Include caffeine and alcohol. |
| Monthly | Review total substance load. What can be reduced or eliminated? |
| Quarterly | Supplement audit: is each one backed by your bloodwork? If not, stop. |
| Annually | Prescription review with PCP. Challenge every medication: still needed? |
Cadence: Ongoing
Trigger: Tolerance escalation, withdrawal symptoms, new interactions, taking >5 daily supplements without bloodwork justification
Your pharmacist knows drug interactions better than most doctors. Use them. It's free.
Maintaining this department doesn't just prevent failure. It compounds into measurable gains.
Pick one signal. Make it visible. Track it for 30 days. That is the entire protocol.
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