In this episode, you’ll learn how to make the most of the 12 weeks between the summer solstice and autumn equinox by creating your own summer protocol. You’ll discover how to divide the season into intentional phases, design habits that reflect the energy of summer, and stay aligned with your goals while enjoying the unique rhythms and pleasures this season brings.

Whether you want to simplify your food prep, increase movement, reset your energy, or just feel more present—you’ll leave this episode with a simple but powerful framework to design your summer with purpose and freedom.

📝 Key Topics Covered

• Why summer deserves its own protocol
• What it means to live seasonally and plan intentionally
• The 3 phases of summer and how to use them for momentum
• Summer mindset shifts that support energy, presence, and joy
• How to create seasonal structure without over-planning
• 5 reflection questions to help you build your own custom summer protocol
• How summer protocols help with weight loss, consistency, and lifestyle freedom

❓ This Week’s Coach Homework

Take 10 minutes and answer these five questions to build your own summer protocol:

1. What do you want to experience this summer?
   (Think: feelings, events, sensory pleasures, vibes.)
2. What seasonal foods or movement routines are calling you?
   (Let your body lead the way—notice what feels good.)
3. What needs simplifying right now?
   (Where are you overcomplicating food, movement, or scheduling?)
4. What’s your recovery plan?
   (How will you rest, regulate, or reset when summer gets chaotic?)
5. What will make this summer feel like a success?
   (Let your definition lead your planning.)

Your answers are the raw material of your protocol. Once you answer, pick 1–2 habits for each of these five areas:
✔️ Movement • ✔️ Food • ✔️ Sleep • ✔️ Recovery • ✔️ Mindset

🎯 Final Thoughts

A protocol is just a plan you’ve thought through. It’s not rigid—it’s responsive. Summer offers the perfect environment to lean into freedom, but freedom without a little structure often turns into exhaustion, distraction, or regret.

Creating your own summer protocol gives you the power to be flexible on purpose, so you can enjoy this season while also feeling proud of how you showed up.

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Audio engineering by Young Cub Audio.