Tarek Hourani v24

Unified Master Protocol: Physiology (Hardware) + Psychology (Software)

System Status FINAL BUILD
Source Data JAN 2026 BIBLE
High Strength Elevated Injury Risk Lactose Intolerant [cite: 78] Reserved / Reflective Warrior Stress Type Morning Lark
Phase 1: The Hardware (Physiology)

The Engine

Diesel Locomotive

High Strength Med Endurance

Built for heavy loads[cite: 87]. High VO2 Efficiency[cite: 89]. You are not a sprinter; you are a hauler.

The Chassis

Structural Risk

Injury: Elevated Fracture: Elevated

Torque Mismatch: Increased Lean Body Mass [cite: 89] vs. Elevated Injury Risk[cite: 89].

The Filter

Toxic Accumulator

Toxin Gen: Increased Cruciferous: High

Increased Toxin Generation Speed[cite: 78]. Mandatory Cruciferous Veg for detox[cite: 78].

Genetic Health Risks

Metabolic T2 DIABETES RISK [cite: 124]
Heart HIGH CHOL RISK [cite: 124]
Co-Enzyme Q10 Needs HIGHER NEEDS
Niacin Needs HIGHER NEEDS

Recovery Architecture

Based on "Normal Recovery" [cite: 89] but "Elevated Injury Risk" [cite: 89]

STRENGTH Focus on Heavy Loads (High Strength Profile) [cite: 87]
VOLUME Medium Endurance (Don't over-sprint)
REST Sleep Quality is "Insomniac" - Prioritize Hygiene [cite: 95]

1. The Spark Plug

Morning

200mg CoQ10.

DNA Critical: "Higher Needs". Essential for heart energy.

2. The Detox

Dinner

Broccoli / Kale.

DNA Critical: "Increased" Toxin Gen[cite: 78]. Sulforaphane required.

3. The Flush

Daily

Niacin (Vit B3).

DNA Critical: "Higher Needs". Supports blood flow.

4. Injury Shield

Pre-Workout

Collagen + Warmup.

DNA Critical: "Elevated" Injury Risk[cite: 89]. Protect tendons.

5. The Dairy Cut

Diet

Remove Lactose.

DNA Critical: "Likely Intolerant"[cite: 78].

🚨 Rank 1: DNA Critical (Deficiencies)

NutrientDNA ResultAction
Co-Enzyme Q10HIGHER NEEDS Take 100-200mg Ubiquinol Daily.
Niacin (B3)HIGHER NEEDS B-Complex with extra Niacin.
Omega-3 (EPA/DHA)HIGHER NEEDS [cite: 83]3 Softgels of High-Quality Fish Oil.
Vitamin KHIGHER NEEDS [cite: 83]Vitamin D3 + K2 Combo.

✅ Rank 2: Standard Maintenance

Your report indicates "Normal Needs" for these, meaning standard dosing is sufficient[cite: 83].

Vitamin A Vitamin D Magnesium Zinc
Phase 2: The Software (Psychology)

At Work

You handle conflict best with **Data**, not Emotion. As a "Reserved" type, immediate shouting matches drain you.

The Protocol:

  • The 5-Min Pause: Never answer an angry email immediately. Your "Reflective" brain needs 5 mins.
  • Async over Sync: You dominate in writing (Slack/Email) where you can structure your "Pragmatic" thoughts.

As a Husband

You are emotionally stable ("Balanced Neuroticism" [cite: 110]), which can make you seem "detached" during arguments.

The Protocol:

  • Verbalize the Logic: Say: "I am quiet because I am thinking of a solution for us."
  • Touch Reset: As a "Reserved" type, words are hard during stress. Use touch to break tension.

As a Father

Chaos triggers your "Reserved" battery drain. You are a "Lark"[cite: 95], so patience is low at night.

The Protocol:

  • Morning Connection: Do the heavy parenting/bonding before 12 PM.
  • The "Earplug" Rule: If noise triggers rage, use Loop earplugs to dampen sensory overload.

Why You Get Angry

Your "Warrior" gene handles stress well initially, but when overwhelmed, your "Reserved" nature causes a bottleneck. You implode rather than explode.

The Symptoms of a Crash:

  • Silent Treatment (Shutdown)
  • Physical heat in chest

The Recovery Protocol

Step 1: Solitude The 20-Min Rule

Retreat to a room alone. You cannot reset while being watched.

Step 2: Mechanics Heavy Isometrics

Push a wall with 100% effort. Dump the "High Strength" [cite: 87] adrenaline.

T-2

The Fuel (Breakfast)

Goal: Sustained Dopamine. No Crash.

Eat: 3 Eggs (Choline for Brain) + 1/2 Avocado. Avoid: **Dairy** (Lactose Intolerant [cite: 78]). Don't risk bloating.
T-45

The "Sharpness" Stack

Based on your "Higher Needs" DNA Results.

200mg Ubiquinol Critical for Brain Energy.
Double Espresso Normal Sensitivity[cite: 78]. Cleared for use.
Live

In The Room

Psychology: You are "Reserved/Reflective". Do not feel pressured to speak first. Your power is Synthesis.

Your Burnout Triggers

Trigger 1: Social Overload You are "Reserved / Reflective"[cite: 110]. Back-to-back meetings without breaks will lower your IQ by 3 PM. You burnout from *people*, not work.
Trigger 2: Chaos You are "Pragmatic / Consistent"[cite: 110]. Unpredictable environments or constantly changing plans induce high stress.

The Prevention Protocol

🚫

No "Open Door" Policy

Open doors allow interruptions that shatter your "Reflective" focus.

🔋

The 3PM Reboot

You are a "Morning Lark"[cite: 95]. Your energy naturally dips at 3 PM. Schedule admin or solo work then.

Phase 3: The Data Vault

Diet & Nutrition

  • Carbohydrate Sensitivity Normal [cite: 78]
  • Fat Sensitivity Normal [cite: 78]
  • Salt Sensitivity Normal [cite: 79]
  • Alcohol Sensitivity Normal [cite: 78]
  • Caffeine Sensitivity Normal [cite: 78]
  • Lactose Intolerance Likely Intolerant [cite: 79]
  • Spice Sensitivity Higher [cite: 79]
  • Detox Speed Increased [cite: 79]

Sports & Fitness

  • Strength Profile High [cite: 89]
  • Power Capacity Low [cite: 90]
  • Endurance Capacity Medium [cite: 89]
  • VO2 Efficiency Higher [cite: 89]
  • Injury Risk Elevated [cite: 89]
  • Recovery Efficiency Normal [cite: 90]
  • Lean Body Mass Increased [cite: 89]