The Holman Protocol

30 Day
The Holman
protocol
Say “NO”
TO STATINS!
The Holman Protocol applied to make this year your
healthiest yet.
Introduction
This 30-day planner is not rigid i.e. you tweak the planner every
month to make sure it is still suitable for you. It is assumed you
wish to achieve your highest level of health – but without
breaking the bank – or your back! Therefore the structure is
outlined below so you insert the precise details. Then at the end
of 30 days, you re-assess…and repeat throughout the year!
The Preparation Stage.

1. To familiarise yourself with what the Holman Protocol is and
its origin then you COULD enrol on my Udemy course OR simply
watch this. It is not essential – but you may find it interesting.
2. You will need to take measurements so you can see the
progress you’re making but also to measure key markers that you
cannot see. Therefore at the very least, you will need:
a.A set of scales that measure your weight but also your body
fat, visceral fat, muscle mass, total body water basal metabolic
weight, BMI, and metabolic age. Maybe something like a Tanita
scale (available on Amazon) Here is the Tanita booklet
b.Blood pressure monitor. This is very important as if you are
unhealthy it is likely that your BP is too high. (Note: always
always when starting a new health regime – which this is –
consult with a medical professional). Plenty of monitors here.
c.A tape measure
Take key body measurements such as: Here's where to measure
different body parts:
Abs: Stand with feet together and torso straight but relaxed and
find the widest part of your torso, often around your
bellybutton.
Arms: Stand up straight with the arm relaxed and find the
midpoint between the shoulder bone and the elbow of one arm.
Calves: Measure halfway between the knee and the ankle.
Chest: Stand with feet together and the torso straight and find
the widest part around your bust.
Hips: This is the widest part of your glutes. Try looking in a
mirror while standing sideways. Make sure the tape is parallel to
the floor.
Thighs: Look for the midpoint between the lower part of the
glutes and the back of the knee, or the widest part of the thigh.
Waist: Find your natural waist or the narrowest part of the
torso.
Also make sure you do preparatory reading such as:
Article 1
Article 2
Article 3
Article 4
Article 5
1.You COULD consider various blood tests including a PLAC test –
but talk to your doctor first. (PLAC test: click here for YouTube)
2.You need to select exercises that you will follow, movement that
can be done at home or at least without going to a gym. The TYPE
of exercise is up to you – this journal is about you recording your
progress.
Here are 21 ways to work out at home
Here is a walking workout schedule
A full bodyweight workout
More on body weight:
Bodyweight1
Bodyweight2
Bodyweight3
Bodyweight4
There are plenty of YouTube Bodyweight routines here
Plenty of yoga routines here
The point is that you devise your own routine – or at least, select
a routine to follow. You may even design your own home gym.
Again I stress: Consult a medical professional before beginning
any of this
In terms of food and weight read the following articles:
Article 1
Article 2
Article 3
Article 4
Article 5
Article 6
Note down some of the weight
loss tips and aim to follow 7 a
week…or more.
Healthy habits
You are going to adopt 7 healthy
habits a week i.e. one every day
– which you then continue for
at least 30 days.
Some key sites:
HealthyHabits1
Healthyhabits2
Healthyhabits3
Healthyhabits4
Healthyhabits5
Healthyhabits6
Healthyhabits7 - this is a video
So what you could do is access one site per day, copy

down one habit. Therefore at the end of the year 365
healthy habits will have been adopted!
One last thing. ‘Workout’ could be yoga, swimming (cold
water in the sea!), walking, jogging etc. Anything that
gets you moving. Again, if you have been sedentary for
18 hours a day then a workout maybe 1 mile a day
walking. What we are aiming for is more intermittent
movement and less activities that are harmful such as
prolonged sitting, eating doughnuts etc.
Day One – this is completed at the beginning of every month.
Action Plan to
Category Goal
achieve….
Key body measurements:
Weight
Waist
Body fat
BMI
Average Blood Pressure
Fitness target (stated by

you) e.g. Run a mile in XX Watch (for example)
minutes, be able to do XX
press-ups, be able to stand Link 1
up from sitting down cross- Link 2
legged without using my
hands…)
My evening routine is: Time going to bed:

Sleep
Establish a relaxing evening

routing to ensure high Estimated hours of QUALITY
quality sleep. sleep:
Read these four:

Article 1
Article 2
Article 3
Article 4
Adopt as many good habits as

Good habits: 1. possible
2.
7 (or more) good habits to 3.
improve health: 4.
5.
6.
(change the 7 every week)
7.

Stress 7 things I will do this week to reading:
reduce stress (change every
week):
Article 1
Article 2 1.
Article 3 2.
Article 4 3.
Article 5 4.
5.
6.
7.
Workout tracker
Ideally, you will do:
a.Early morning exercise (e.g. yoga, walking, cycling
b.Mid-day exercise erg trampolining, jogging, weights
c.Early evening ‘wind-down’ activities e.g. yoga, meditation
Here is your workout tracker (print out and post on the wall)
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31
Choose seven activities and give each one a color code. Each time
you do an exercise then put a tick in the day required of the color
that the exercise represents. For example if ‘walking’ was GREEN
and Yoga was BLUE then for day 1 you might put 1 tick for walking
and 2 ticks for yoga. This would mean two yoga sessions plus one
walking session. You could also – in the code – put a time/distance
for walking/other activities.
Exercise plus colour code:

1. ……………………………………………………..
2. ……………………………………………………..
3. ……………………………………………………..
4. ……………………………………………………..
5. ……………………………………………………..
6. ……………………………………………………..
7. ……………………………………………………..
Now for the journal itself.
This consists of FIVE areas:
·Estimated calories
·Portions of fruit and veg
·Time spent on meditation (if at all)
·Glasses of water
·Daily challenge.
The Daily Challenge: Here are some websites to help you:
This is linked directly to your study on

Udemy. So your challenge could be to
watch 2 lectures or do a piece of Daily challenges
homework or post in the Q/A….it is YOU 30-day challenges with printable
who sets the challenge. tracker
·Other non-Udemy challenges could 10 daily challenges to improve your life
include: Complete list of challenges
·Learn new vocabulary in your own 30 challenges for 30 days
language 12 x 30-day challenges
·Learn vocabulary in another language The Ultimate List
·Doing a random act of kindness 12 challenges
The important thing is that YOU select
the challenges.
So, YOU select the challenges at the beginning of each month and
then see if you achieve them by the end. This gives accountability
and it also ensures that the challenges are of direct relevance to
you.
In terms of portions of fruit and veg, you could try this
https://nutritionfacts.org/video/dr-gregers-daily-dozen-checklist-2/
The Journal itself – week one
Comments from previous day? (this is

DAY: to allow you to make adjustments – if
no comments then leave the space
blank)
Estimated calories
Portions of fruit and veg
Glasses of water
Time spent on meditation (if at all)
Daily Challenge
Comments from previous day? (this is to
DAY: allow you to make adjustments – if no
comments then leave the space blank)
Estimated calories
Glasses of water
Daily Challenge
to allow you to make adjustments – if
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
For this you need to record
WEEEKLY CATCH UP measurements – even though you may
well have recorded them before
Weight
Body fat
Waist
BMI
Hours of quality sleep
Overall improvement in
fitness/flexibility?
Any other comments?

Week two
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Weight
Body fat
Waist
BMI
Any other comments?

Week three
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
Weight
Body fat
Waist
BMI
Any other comments?

Week four
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
Weight
Body fat
Waist
BMI
Any other comments?

Week five (part-week)
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
DAY:
blank)
Estimated calories
Glasses of water
Daily Challenge
Estimated calories
Glasses of water
Daily Challenge
Weight
Body fat
Waist
BMI
Any other comments?

End of month check-up YES/NO
Waist BMI
Weight
improved YES/NO improved YES/NO YES/NO
improved
? ?
Blood Sleep
Happiness
Pressure quality
YES/NO improved YES/NO YES/NO
improved improved
?
? ?
Other
body
Fitness Practising
measurem
improved YES/NO YES/NO healthy YES/NO
ents
? habits?
improved
?
Studying Morning
Stressors more routine
YES/NO YES/NO YES/NO
reduced? efficiently establishe
? d?
Practising
Evening Continuin
intermitte
routine g to
YES/NO nt YES/NO YES/NO
establishe research
movemen
d? health?
t?
Social
Closer to activities
(Optional)
your long- (even
Blood
term YES/NO YES/NO under YES/NO
tests
challenge lockdown)
repeated?
? increased
?
Have you
Overall updated Have you
quality of your made any
life YES/NO monthly YES/NO necessary YES/NO
improved planner changes
? for next to goals?
month?

The Holman Protocol

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30 Day

The Preparation Stage.

So what you could do is access one site per day, copy

Key body measurements:

Average Blood Pressure

Fitness target (stated by

My evening routine is: Time going to bed:

Establish a relaxing evening

Read these four:

Adopt as many good habits as

Average Blood Pressure

Exercise plus colour code:

The Daily Challenge: Here are some websites to help you:

This is linked directly to your study on

Comments from previous day? (this is

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Hours of quality sleep

Average Blood Pressure

Any other comments?

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Hours of quality sleep

Average Blood Pressure

Any other comments?

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Portions of fruit and veg

Time spent on meditation (if at all)

Hours of quality sleep

Average Blood Pressure

Any other comments?

Portions of fruit and veg

Time spent on meditation (if at all)