DK
Daniel Kirkbride
Last updated: 22 March 2026
CYORA Performance Score
76
CYORA Peak Performance Protocol

Nutrition Protocol

DNA-Informed • DEXA-Calibrated • Oura-Adjusted

Oura 7-Day Burn: 3200 kcal • Target: 2,700 kcal • Protein: 190g (2.5g/kg LBM)

Daily Macronutrient Targets

Oura Avg Burn: 3200 kcal · DEXA LBM: 75.5kg · Deficit: -500 kcal
Calories
2,700kcal
Oura 7-day avg burn minus 500
Protein
190g
2.5g/kg LBM (75.5kg)
Carbs
315g
Remainder after P+F
Fats
75g
1.0g/kg LBM (75.5kg)
Fibre
38g
14g per 1,000 kcal

Food Guide

DNA-Informed \u2014 Eat More, Eat Less, Avoid

Eat More

Wild Salmon3x/week
Eggs (pastured)3-4/day
Liver / Organ Meats2x/week
Sardines3x/week
Chicken Breast / ThighDaily
Turkey3x/week
Cruciferous VegetablesDaily
Spinach / Dark GreensDaily
AvocadoDaily
Sweet PotatoTraining days
BerriesDaily
Olive Oil (EVOO)Daily
Bone Broth3x/week
Fermented FoodsDaily
Pumpkin SeedsDaily
Brazil Nuts2-3/day
Tomatoes (cooked)4x/week

Eat In Moderation

Red Meat2x/week MAX
Coffee1-2 cups, before 2pm
White Rice / PastaTraining days only
Dairy (full fat)Moderate
Dark Chocolate (>80%)20-30g/day
OatsTraining mornings
Nuts (almonds, cashews)30g/day
Bananas / Tropical FruitPost-workout only
Honey / Maple SyrupMinimal

Avoid / Limit

AlcoholZERO for 12 weeks
Artificial SweetenersAvoid
Food DyesAvoid
Processed MeatsAvoid
Charred / BBQ MeatAvoid
Non-Organic Wheat/PulsesLimit
Large Predator FishLimit
Refined SugarAvoid
Seed OilsAvoid
Caffeine after 2pmAvoid

Non-Negotiable Rules

10 Rules — DNA + Bloods Personalised — No Exceptions
1
Final meal 3 hours before bed
Bedtime 9:48pm — last food by 6:45pm. Eating too close to sleep raises core body temperature and diverts blood to digestion, destroying deep sleep architecture.
2
Zero seed oils
No canola, sunflower, safflower, soybean, corn, vegetable oil. Ever. Use olive oil, avocado oil, butter, ghee, or coconut oil only.
3
Zero gluten
Increases zonulin, opens gut tight junctions. Active parasites + low elastase = zero tolerance. No wheat, barley, rye, or regular sourdough.
4
Zero alcohol
CRP 6.2, gut parasites, deep sleep 16min below target. Non-negotiable until bloods normalise. Zero tolerance for 12 weeks minimum.
5
Caffeine cutoff 2:00 PM
DNA: intermediate caffeine metaboliser. Disrupts deep sleep architecture. Schedule cardio after morning coffee to accelerate clearance.
6
Red meat max 2x per week
DNA: LOW tolerance to saturated fat from red meat. Dairy fat is fine. Replace with salmon, chicken, turkey, or sardines.
7
Choline 550mg+ per day
DNA: HIGH need. 4+ eggs daily or liver 2x/week. Critical for REM sleep and cognition. PEMT gene variant demands dietary choline.
8
Zero artificial sweeteners
DNA: higher sensitivity to aspartame. Sucralose destroys gut flora. Use stevia or monk fruit if needed.
9
Wild-caught fish only
DNA: HIGH omega-3 need + reduced mercury protection. No farmed salmon, no swordfish. Wild-caught salmon, sardines, mackerel only.
10
Eat within 1 hour of waking
Supports circadian cortisol rhythm, stabilises blood sugar, anchors metabolic clock. First meal by 6:30am.