The speaker has used a basic fitness protocol template for over three decades, modifying it based on goals.

“This foundational template of fitness is something that I personally use. In fact, I've used it for over three decades, hard to believe that I'm that old, but I just recently turned 47, and I still use this basic protocol or template across the week and modify it according to what my particular goals are that year, that month, even that day, because I, like you, live in the real world and sometimes I've been traveling or I miss a workout, yes, it does happen, or life isn't organized in exactly the way that I need to in order to have everything go according to the protocol that's on paper.”