PHASIS · PHASE ONE

Know Your
Foundation.

Your foundation is what every other protocol builds on. Phase One identifies the highest-leverage area to focus on first — in 3 minutes.

25 questions Under 10 minutes Holistic-first approach
Quick Setup — 1 of 6

What brings you here today?

Pick the one that resonates most right now.

✨
Just want to feel better
More energy, better sleep, less stress — I want to feel like myself again
🌱
Build healthy habits
Starting fresh — I want to establish a real foundation
🧴
Recovery & Soreness
Soreness, stiffness, inflammation — I want to recover faster
⚡
Energy & Performance
Fatigue, crashes, poor endurance — I want to perform better
💪
Muscle & Body Composition
I want to build lean muscle and optimize my physique
Quick Setup — 2 of 6

How would you describe your training?

This helps calibrate the intensity of your protocol.

🌱
Just getting started
New to exercise or wellness — building habits from scratch
🚶
Casual
1–3 times per week, general fitness or activity
🏃
Regular
4–5 times per week, structured training
🥋
Competitive
Active competitor — BJJ, lifting, endurance, team sport
🏆
Elite / Tested
High-level athlete, drug-tested environment
Quick Setup — 3 of 6

Where are you in your supplement journey?

No right or wrong answer — this shapes how we present options.

🌱
Natural only
I prefer clean, plant-derived, food-based supplements
💊
Taking the basics — open to more
Protein, creatine, vitamins — I'll add more if it makes sense
🔬
I research everything
Evidence-based, informed decisions — show me all my options
Quick Setup — 4 of 6

How would you describe your diet?

No judgment — this helps us flag when food comes before supplements.

🥦
Mostly whole foods
Vegetables, proteins, whole grains — consistently balanced
🍱
Mixed
Reasonably healthy with some processed or convenience food
🏃
On the go / convenience heavy
Busy lifestyle — often processed, takeout, or irregular meals
Quick Setup — 5 of 6

What is your age range?

Age helps us calibrate your protocol — recovery timelines, mineral needs, and lifestyle recommendations shift meaningfully by decade.

⚡
18 – 30
Peak adaptation — performance, muscle building, high training load
🎯
31 – 45
Recovery taking longer — stress load higher, energy consistency matters more
🔄
46 – 60
Hormonal shifts, joint health, sleep quality and mineral depletion accelerate
🛡️
60+
Muscle preservation, circulation, cognitive support, gentler protocols
Quick Setup — 6 of 6

What is your biological sex?

This helps calibrate hormone-sensitive recommendations and certain supplement considerations.

♂
Male
Biological male — hormone-based considerations included
♀
Female
Biological female — cycle and hormone-based considerations included
◯
Prefer not to say
We’ll provide generalised recommendations
🫠
Pregnant or trying to conceive
This requires specialist guidance — we’ll point you in the right direction
🫠
A note before we continue

This quiz isn’t designed for pregnancy

The PHASIS Protocol is built for performance, recovery, and daily wellness — but several supplements we recommend are not safe during pregnancy, and prenatal nutrition needs specialist oversight.

We recommend speaking with your midwife, OB, or a registered dietitian before taking any supplements — including ones that seem safe.

What is generally considered safe — ask your practitioner to confirm
✓
Omega-3 (EPA/DHA) — Supports fetal brain and eye development. Look for low-mercury sources.
✓
Vitamin D3 — Widely recommended in pregnancy, especially in low-sunlight climates.
✓
Magnesium Glycinate — Often recommended for sleep, leg cramps, and nervous system support.
✓
Iron (Bisglycinate) — Often needed in pregnancy. Test levels first — do not supplement without confirmed deficiency.
✓
Electro+ — Mineral hydration support. Electrolytes and trace minerals are generally safe.
⚠ Avoid during pregnancy — included in some of our protocols
Ashwagandha · Saffron (supplement doses) · St John’s Wort · Rhodiola · Valerian Root · Passionflower · Holy Basil · Melatonin · NMN · CBD topicals · Devil’s Claw · Skullcap
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