# Jeremiah Bergeron

## 1. Discovery

### **Current Situation**

* 18-year-old male working 7am–3pm, fatigued despite 8 hours of sleep.
* High-protein, high-starch diet with very low fruit and vegetable intake.
* Gym consistent, building an online fitness business, but low energy after work leads to doom-scrolling.
* Influenced by environment (cafeteria + roommate) toward overeating and poor habits.

### **Desired Situation**

* Wakes up energized, motivated, internally driven.
* Stable mood and strong discipline without relying on stimulation.
* Clean nutrition, aligned identity, inspiring others.
* Builds thriving online business and leaves day job.

### **Problems**

* Low energy, low motivation, inconsistent discipline.
* Poor micronutrient intake, overeating protein/starches.
* Environmental pressure reinforcing bad habits.
* Identity conflict + short-term thinking.
* Believes hormones are the issue but lacks understanding.

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## 2. Customize

Here are 8 possible quick wins based on your strengths:

1. **The Micronutrient Upgrade Protocol**
   Add 2 servings of fruit before 2pm + 1 simple veggie add-on at dinner daily.

2. **The After-Work Energy Reset Ritual (10-minute transition routine)**
   Structured decompression after work to prevent doom-scrolling.

3. **The Gym Time Optimization Shift**
   Move training to immediately after work before dinner.

4. **The 10-3-2-1 Sleep Protocol Implementation**
   Fix screens + caffeine timing to improve sleep quality.

5. **The Cafeteria Control Strategy**
   Simple rule system to stop overeating eggs/meat while maintaining gains.

6. **5-Minute “Masculine” Salad Framework**
   Teach him 2–3 fast, high-calorie, tasty veggie bowls that don’t feel “weird.”

7. **Identity Reframe: From Bulked Boy → High-Performance Athlete**
   Mindset + identity shift anchored in his leadership role.

8. **The Hormone Education Mini-Reset**
   Simple explanation of what hormones actually are + 3 natural levers he controls.