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Most protocols fail on order, not ingredients
You have probably tried something already. A probiotic. A gut healing powder. A cleanse. It helped for a few weeks, or it made you feel worse, or nothing happened at all.
The body heals in a sequence. Run the steps out of order and each one fights the one before it.
Kill an overgrowth while the nervous system is stuck in fight or flight and the body cannot clear what you just killed. Add probiotics before the environment is cleaned up and you are planting seeds in a weed patch. Push hard training and an aggressive deficit on an inflamed body and the hole gets deeper.
Jimmy learned this as a competitive bodybuilder who developed an autoimmune condition doing everything by the book. What moved it was not another stack of pills. It was testing, finding the driver in the gut, and fixing things in an order the body could actually follow. That sequence is R3.
The R3 principleRegulate before you Repair. Repair before you Rebuild. The order of operations is the protocol.
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Phase 01 · Regulate
Get the body out of survival mode so it can heal
A body stuck in fight or flight does not prioritise digestion, repair, or fat loss. Stress hormones pull resources away from the gut, blunt stomach acid, slow bile flow, and hold inflammation high. Until that changes, every other intervention is running uphill.
| What we work on | Why it comes first |
|---|
| Nervous system and HRV | Breathwork, vagal tone, and a daily rhythm the body can predict. Rest and digest is a state, and digestion only happens inside it. |
| Inflammation | An anti-inflammatory food foundation and removal of the obvious triggers, so the immune system stops running an emergency. |
| Digestive prep | Stomach acid, stomach lining, and bile flow. Food has to break down and waste has to move before anything else is worth doing. |
| Sleep and blood sugar | Steadier energy through the day and deeper recovery overnight. |
| Mitochondrial support | Starts here. Cells need raw material to make energy again before they can fund repair. |
| Testing | GI Map and bloodwork where it is warranted, so Phase 2 is targeted instead of guessed. |
What people noticeLess bloating and puffiness. Fewer middle of the night wake ups. Less wired, less on edge.
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Phase 02 · Repair
Remove what is driving the problem and rebuild the barrier
This is where most people try to start, and it is why so many feel worse or relapse. Clearing overgrowths without a regulated nervous system and open drainage pathways creates more inflammation, not less. Phase 1 did the prep so Phase 2 can do its job.
| What we work on | Why now |
|---|
| Targeted clearing | Overgrowths and imbalances found on testing, such as dysbiosis, SIBO, candida or H. pylori. Targeted because testing came first. |
| Mast cell and histamine | Stabilising reactivity so food and environmental sensitivities settle instead of spreading. |
| Gut lining repair | Moving from prep into active rebuilding of the barrier between the gut and the bloodstream. |
| Immune calming | Lowering the inflammatory load that keeps autoimmune and thyroid patterns active. |
| Continued support | Nervous system, digestion and mitochondrial work stay in place so the process is tolerable. |
What people noticeClearer skin and fewer food reactions. Consistent, well formed digestion. Less brain fog and steadier mood.
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Phase 03 · Rebuild
Reseed, restore, and build the body you actually wanted
With the environment clean and the lining repaired, the body can finally respond. A healthy body is a responsive body. Training, food and recovery start producing results instead of more stress.
| What we work on | What it gives back |
|---|
| Reseed the microbiome | A diverse, resilient gut population that holds, because there is somewhere for it to live now. |
| Mitochondria take the lead | Energy production, work capacity and recovery become the main focus rather than a floor. |
| Hormones and thyroid | Supporting the systems that were suppressed while inflammation and stress were running the show. |
| Training and composition | Progressive training and nutrition built for recomp, performance or prep. |
| Food freedom | Carefully widening variety and building habits that hold without a coach standing over them. |
What carries forwardEverything. The habits built in Regulate and Repair are what stop the results sliding backward.
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R3 inside the MARCH Method
Every plan in this practice runs the MARCH Method. R3 is the same process in three moves instead of five, which is how Jimmy arrived at it from his own case before he ever joined the team. Same sequence, same rule underneath it.
| R3 phase | MARCH pillars | The shared job |
|---|
| Regulate | Mitochondria · Resilience | Build the energy floor and calm the nervous system so the body can afford to heal. |
| Repair | Absorption and Detox | Clear what is driving it, open drainage, and rebuild the barrier. |
| Rebuild | Cycle and Signal · Healthspan and Strength | Restore hormone signalling, then train and eat for the body you want to keep. |
Why this matters to youBoth say the same thing. Sequence is the protocol. Whichever coach you are placed with, the order does not change and the reasoning does not change.
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Is this you
R3 may be a fit if you are dealing with any of the following and have already been doing the obvious things right.
- Gut that will not settle. Bloating, heartburn, irregular digestion, or reacting to foods that used to be fine.
- Wired but tired. Poor sleep, a racing mind, waking at 3am with nothing to show for it.
- Autoimmune, thyroid or hormone patterns you are managing alongside your doctor.
- A physique that will not move. Stubborn body fat, puffiness, and training that used to work and now does nothing.
- Skin, brain fog, low energy that nobody has explained to your satisfaction.
- Protocols that worked for a while and then stopped.
The first job is finding which phase you actually belong in. Starting in the wrong one is the reason most of this has not worked yet.
Educational contentThis guide is educational and is not medical advice, diagnosis or treatment. Coaching runs alongside your physician, not instead of them. Individual results vary. Always speak to your healthcare provider before starting a new protocol or supplement, especially if you have a medical condition, are pregnant or breastfeeding, or take medication.