Protocol

We invite you to discuss this in our Discord channel with the 444 community. Every month, we will have panel talks with experts on each of the 12 areas of health.

We are now, together, creating what are not questionable guidelines to extend your health span, improve your body and, while living a happy and fulfilling life. The below protocol is revised weekly based on your inputs,feedbacks, and the latest scientific findings.

4.1.1 MOVEMENT

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.1.2 NUTRITION

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.1.3 MOVEMENT

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.1.4 SELF-CARE

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.2.1 INTELLECT

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.2.2 CREATIVITY

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.2.3 EMPATHY

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.2.4 ADAPTABILITY

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.3.1 CONNECTIONS

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.3.2 RHYTHM

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.3.3 PRESENCE

8000 steps per day
Strength training min. 3 times per week:
Focus on progressive overload.
Cardiovascular activities:
At least 90 min per week of zone 2 training,
At least 20 min per week of anaerobic training
Include a mobility and flexibility routine into your training.

4.3.4 PURPOSE

Find your way
Journaling in the morning
Set Goals