This key is stored only in your browser (localStorage) and never sent anywhere except directly to Anthropic's API. You can get one at console.anthropic.com.
Projector: you are NOT a Generator — you do not have consistent energy. Overeating or eating when not invited/truly hungry creates energetic heaviness. Smaller, nutrient-dense meals > large volumes. • Emotional authority: never make food decisions (new diets, protocols) in a low emotional wave. Wait for clarity before big changes. • 3rd line (Martyr): you learn by trial and error — some foods that “should” work won’t work for you. Trust what you discover in your own body over generic advice. • 6th line (Role Model): you are moving into your on-the-roof phase — this protocol is you building the foundation. In time your embodied health becomes guidance for others (this is already your brand).
💙 Jan-Jorrit
High LDL CholesterolCardiovascular RiskEx-KetoWeight Loss GoalGenerator 5/1
Clinical priorities: lower LDL cholesterol, eliminate saturated + trans fats, increase soluble fibre, plant sterols, omega-3 (from non-fish sources for JJ), no fish/seafood · HD Generator 5/1: eat only when truly hungry (sacral response), avoid forcing meals — his body signals clearly
⚠️ Key Incompatibilities
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Keto is off for Jan-Jorrit. High LDL + high saturated fat = direct cardiovascular risk. Protocol: eliminate saturated fat, prioritise soluble fibre, plant sterols, legumes, and lean protein. No fish/seafood (personal preference).
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Maria — fasting: only soft 12–13h windows during follicular/ovulatory. NEVER during late luteal or menstruation.
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Gluten/Prolamins: 100% strict for both. Shared kitchen = full protocol for both.
🚫 Always AVOID (both)
Gluten: wheat, barley, rye, conventional oats
Refined seed oils (canola, sunflower, soy, corn)
Refined sugar & artificial sweeteners
Conventional dairy (pasteurised cow's milk)
Ultra-processed foods, artificial colours
Commercial sauces with hidden gluten
✅ Always PRIORITISE
Clean proteins: organic chicken, turkey, pastured eggs, wild fish
Zero saturated fat: no fatty red meat, no full-fat coconut, no ghee, no butter
Soluble fibre every meal: oats, legumes, apple, pear, psyllium
Plant sterols daily: fortified foods or supplement (2g/day target)
Omega-3 via walnuts, flaxseed, chia — NOT fish (personal preference)
Max 1 egg yolk/day — egg whites unlimited
Red meat maximum 1x/week, prefer turkey/chicken breast always
💡 HD Generator 5/1 — Food & Energy
Generator sacral: eat only when you feel genuine hunger (sacral “uh-huh”). Never eat out of schedule or habit — his gut knows. • 5th line (Heretic): he sees patterns others miss — trust his instincts when a food “feels wrong”. • 1st line (Investigator): he needs to research and understand the WHY behind the protocol before committing — give him the science. • Generator energy: consistent, sustainable energy when aligned. If he feels flat after a meal, the food or timing was off for him. Listen to that signal.
🌕 Maria — Cycle Phase Rules
🌑 Menstruation
Broths, warm foods, iron, beetroot. Nothing cold. ZERO fasting.
🌒 Follicular
Energy rising. Soft 12–13h fast OK. Flax + pumpkin seeds.
💡 High magnesium, B6, oestrogen-clearing compounds. Designed specifically for luteal phase.
🔗 Add a recipe for AI review
Claude will check ingredients against your protocol and suggest adaptations. Requires API key (set in top-right corner).
🍔 Burger Bowl
Our all-time favourite — adapted in-house
✅ Approved
GFCortisol OKThyroid OKAnti-inflammatory
Protocol verdict & adaptationsFull adapted recipe in the Adapted Recipes tab. JJ uses sweet potato base; Maria uses rice or sweet potato depending on cycle phase. Sauce adapted to be 100% GF.
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Sweet tooth strategy: One protocol-compliant sweet thing per day. No guilt, no inflammation. Tailored to each of you — Maria loves caramel and honey; Jan-Jorrit loves chocolate.
🌸 Maria's Favourites — Caramel & Honey Vibes
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Honey Almond Toast
GF rice cake · almond butter · raw honey · pinch of sea salt