Lance Miller > Warrior Monk Protocol

> SECTOR 04: WARRIOR MONK PROTOCOL ACTIVE

01 // DECISION MATRIX (GO / NO-GO)

Use this checklist before committing to a 24-hour fast.

CONDITION: GO (EXECUTE 24H)

BP is stable (Systolic < 125).
Resting Heart Rate is low (50s/60s).
You feel "Monk Clarity" (focus, no hunger).

CONDITION: ABORT (EAT AT 18H)

You feel dizzy, irritable ("Hangry"), or weak.
Your BP spikes (cortisol stress).

02 // THE IDEAL OMAD STACK (THE FUEL TANKER)

TARGET: 1,500 CALORIES | 150G PROTEIN

PHASE 1: THE PRIMER 3 Eggs (Soft Scrambled) + Sautéed Onions
Wakes up stomach acid. Onions provide prebiotic fiber.

PHASE 2: THE ANVIL 0.5 - 1 lb Beef Patty + Whole Potato (Baked/Boiled)
Beef for satiety/creatine. Potato (eat the skin) for massive Potassium (vasodilation).

PHASE 3: THE DESSERT 1 Sliced Apple + Handful of Pecans
Fructose restores liver glycogen. Pecan fats prevent sugar crash.

Component	Tactical Purpose
Onions	Gut Health (Prebiotic)
3 Eggs	Choline & Bioavailable Protein
1 lb Beef	Structure (Iron, Zinc, Creatine)
1 Potato	BP Management (Potassium)
Pecans	Satiety (Healthy Fats)
Apple	Glycogen Top-off

03 // WARRIOR PHO (SOFT-BONE PROTOCOL)

Objective: Heal joints (Collagen/Type II) and seal gut lining.

FREQ: 1-2X WEEK COOK TIME: 150 MINS MODE: HIGH PRESSURE

INGREDIENTS

2–4 Chicken Leg Quarters (Hips/Knees).
1 Cup Water (Minimum liquid).
1 tbsp Apple Cider Vinegar (Critical for softening bone).
1 Large Onion (Quartered).
3-inch Fresh Ginger (Thick slices).
2 Star Anise + 1 Cinnamon Stick.
Salt to taste.

CONSUMPTION PROTOCOL

1. THE LIQUID GOLD Strain and drink the broth. Skim fat for weight loss, keep fat for maintenance.

2. THE SOFT BONES Locate the rounded ends of the bones. Chew and swallow. They are pure calcium/collagen.

3. THE MEAT Eat normally. Discard the hard mid-shafts of the bone.

04 // INTEGRATION STRATEGY

ROTATION SCHEDULE

Standard Days (Muscle):
Use the "Ideal OMAD Meal" (Beef focus). Drink plain water/Snake Juice.

Structure Days (1-2x Week):
Replace the Beef with the "Warrior Pho" Chicken. Eat the soft bones.

LIQUID GOLD TIMING

During Fast: Do NOT drink (breaks Autophagy).
Feeding Window: Drink warm 15 mins before meal to seal gut.
Emergency: If crashing during a fast, 1 cup of broth is a permissible "crutch" to stay in ketosis.

> SYSTEM ARCHITECT

Lance Miller is the architect of lancemiller.org. His operational history includes a winter-over in Antarctica (Operation Deepfreeze '96, Congressional Medal), four years in the Alaskan fishing industry (Bering Sea, '99), and fighting the historic Biscuit Fire in the Siskiyou Mountains (2002). Holding a B.S. (2003), he later served as a Test Engineer on a technology team that won an Emmy Award (2008). Based in Seattle, he now merges Unix philosophy with theology to decode the Western Tradition.
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