The 8 Protocol guides
Training and nutrition.
A routine that fits your life.
Getting started with kettlebells, choosing a suitable weight or keeping track of meals: practical guides to help you take your next step after 40.
Plan your first kettlebell sessionTraining
Learn technique, choose weights and build a routine.
Kettlebell training over 40: start with a plan
Choose a suitable bell, learn four exercises and start with a straightforward 20-minute session. With exercise pictures and clear progression guidance.
Read the guideEveryday nutrition
Make sense of food entries and keep a clear record of your meals.
Clean eating without rigid rules: a practical start
Plan one meal instead of clearing out your cupboard. With shopping steps, a couscous and chickpea bowl, and room for convenient ingredients.
Read the guide
Nutrition values and portions: find the right entry
Raw or cooked, 100 grams or a serving? Choose food entries that match your meal and keep a clear record of what you eat.
Read the guideArticle images: AI-generated.