Stop guessing.Follow a protocol.
Pick what you want to improve. We show you the research-checked protocol to start with.
By Coach Anthony FalconeEvery claim checked against published research
Find your protocol
— Find your protocol
What do you want to improve?
One goal, one place to start. Add more only when the first one is part of your routine.
The Keto Blueprint
A practical, research-checked guide to starting a ketogenic diet by Anthony Falcone: macros, food lists, electrolytes and training.
Protocol · Keto
Your first
14 days on keto
A step-by-step 14-day plan to start keto, get through the first week and decide what comes next.
By Anthony Falcone
Built on 33 checked references · no sponsorsWhat's inside
- Your macro formula, food lists and a day-by-day 14-day plan
- How to ease the keto flu: salt, fluids and timing
- Training and supplements on keto, with EU-safe doses
- Clear safety notes, plus 33 references, each with a DOI
- Premium PDF — instant download after payment
Secure checkout · PDF delivered instantly
Why we start with keto
It makes eating less easier
In a meta-analysis, people in ketosis were slightly less hungry, and their hunger didn't climb during weight loss the way it usually does when you eat less.
The rule is simple and checkable
Keep carbohydrate at roughly 20–50 g a day. You don't have to guess whether it's working: a blood ketone meter shows it.
We're honest about the limits
With calories held equal, keto doesn't burn extra fat, and over a year or more it beat low-fat diets by 0.91 kg on average. If it doesn't help you eat less, the plan helps you decide what to do instead on day 14.
Not for everyone: if you take diabetes or blood-pressure medicine, have kidney or heart disease, or are pregnant, talk to your doctor first. The evidence, with every source
Look inside
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The Starter Protocol: five science-backed systems for your morning, sleep, focus, recovery and energy.
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SAME QUALITY AS THE PAID PROTOCOLS · NO CREDIT CARD
— 20 protocols · 9 categories
The Protocol Library
Each protocol is a step-by-step PDF: routines, weekly schedules, supplement doses within EU limits where they apply, and the research behind them. From €5, one-time.
2 protocols
Performance
Morning · Testosterone
2 protocols
Body composition
Fat Loss · Fasting
3 protocols
Nutrition
Nutrition Timing · Supplement Stack · Hydration & Electrolyte
3 protocols
Training
Hypertrophy · Pre-Workout · Mobility & Flexibility
3 protocols
Recovery
Cold & Heat Exposure · Breathwork · HRV & Stress
1 protocols
Sleep
Deep Sleep
2 protocols
Focus
Focus & Flow State · The Focus Reset
2 protocols
Longevity
Cardiovascular · Healthy Ageing 40+
2 protocols
Women's health
Women's Strength & Cycle · The Perimenopause
The Complete Protocol System
Instead of picking one protocol at a time, get the entire system — every area of health, training and performance, in one place.
- All 20 protocols in the library
- Every 14-day flagship programme included
- Every category: training, nutrition, sleep, focus, recovery, longevity
- Premium PDFs — instant download after payment
- One payment. No subscription.
One-time payment · Instant access
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— Who's behind it
Meet Anthony Falcone
I'm Anthony. I started coaching in Belgium in 2013: as an instructor at Basic-Fit, then running a corporate gym near Zaventem, where I coached employees on site at KPMG, Belfius and other companies. Beginners, executives, people with thirty minutes at lunch. That taught me that the best plan is the one someone can follow on a busy day.
Before coaching, I played football professionally. It's where I learned that results come from simple things done every day.
I'm not a doctor or a scientist, so I don't ask you to trust my opinion. I founded The Protocol Club in Stockholm, in 2025, to do the work in between: read what the researchers publish and turn it into a plan.
— Where I've coached
Corporate wellness coach
On site at KPMG and Belfius offices in the Brussels area, and at business parks hosting several companies.
Gym coaching, group classes and wellbeing sessions for employees, from beginners to executives.
Personal & group trainer
Basic-Fit clubs across Belgium, from 2013.
One-to-one training, and group sessions at club events.
Professional footballer
Before my coaching career.
Where the habit of daily routines started.
— What every protocol meets
- Built from published research
- Sources you can check
- Honest about the evidence
- Safety first
- No sponsors
— Premium
1-on-1 Coaching
Work directly with Anthony. Personalized protocols, training programs and habits tailored to your goals.
Personal coaching · By application
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Frequently Asked Questions
Stop guessing. Follow a protocol.
Pick one goal. Start with one protocol. Build from there.