Aging can't be stopped (yet), it can be slowed.
Aging is the accumulation of (micro)damage, which over time leads to decline, disease and eventually death.
Most people believe aging is fixed: twelve months pass, you age twelve months. It does not have to be that way. You can slow down how fast you age by reducing that damage.
What is more important to you?
Nice to meet you
My name is Liam Kratos, and I am obsessed with slowing the aging process. When you start the Kratos Protocol you work with me personally. You receive a blueprint built for your goals and adjusted weekly against your progress, and we keep going until the routine holds without me in it.
- Every claim sourced
- Personalised
- Nutrition
- Empowering beliefs
Evidence-backed · Personalised · Money back if it does not work
To protect the quality I take on 5 participants a month.
Your 12-week roadmap
- 01
Week 1-3
Reset & assess
Finding your current baseline and goals, and putting the basics in place.
- 02
Week 4-6
Build & optimise
Personalised plans for nutrition, training, sleep and self-care, based on your biology and goals.
- 03
Week 7-9
Strengthen & adapt
VO2max work, and the levers that actually move your hormones: sleep, training load, body composition and light.
- 04
Week 10-12
Lock in longevity
Sustainable routines, final adjustments, and a long-term blueprint for after the protocol.
By week 12 you will know what works for you, which markers moved, and how to keep it that way.
Everything that is included
Full lifestyle assessment
Your current nutrition, sleep, training, habits and stress, to find your exact starting point. Judgement free.
Nutrition blueprint
A meal plan built on what has been studied in people: protein, fibre, saturated fat and how processed your food is.
Exercise programming
VO2max, zone 2, zone 5, strength, and plyometric and speed work.
Sleep & light reset
Circadian rhythm alignment and recovery optimisation.
Supplements & timing
What to use, when, and why. Every choice traced to a published source.
The levers behind your hormones
Sleep, training load, body composition, alcohol, light and stress are what actually move testosterone, thyroid and cortisol, and they are yours to change.
Skin, hair & nails
A clean skincare plan, and what has actually been studied about skin aging.
Weekly check-ins & daily support
A weekly call for accountability, adjustments and questions, plus daily messaging in between.
Evidence-backed · Personalised · Money back if it does not work
Our guarantee
One target you can feel, one you can measure, one you can see. All three written down at the intake, before any money has done any work.
Noticeable
Better energy, deeper sleep, sharper focus. This is the category that tends to move first, and your own target for it is agreed in writing before we start.
Measurable
A marker you and I pick together, such as ApoB, fasting insulin, CRP or vitamin D. You order the test, your doctor reads it, and we use the before and after.
Visible
Body composition, waist, muscle tone, skin. Fat loss without a crash diet, because a crash diet is a result that leaves when you stop.
What the guarantee asks of you
- 01You are at every weekly call. Move one if you must, but do not skip it.
- 02You follow the plan, and when a week does not go to plan you say so at that week's check-in rather than at the end.
- 03You record the measurements we agreed, when we agreed them.
- 04You tell me about illness, injury or new medication, so the plan changes with your body instead of against it.
Falling short of the plan is not the problem, and it is not a way to lose the guarantee. Falling short in silence is, because after the fact nobody can tell whether the plan did not work or was not followed. If a case sits somewhere in between, we keep going.
We are convinced enough of this programme to carry the risk ourselves. Do those four things, hit fewer than two of the three targets, and the choice is yours: another twelve weeks with me at no cost, or every euro back. Not our choice to offer, yours to make.
Evidence-backed · Personalised · Money back if it does not work
Let us sum it up
- Baseline creation and lifestyle assessment.
- Fully personalised longevity plan.
- Weekly check-ins and daily messaging support.
- Three targets, agreed in writing before you pay, and four things asked of you. Miss the targets having done them and you choose: twelve more weeks free, or a full refund.
€4,999.00
Your price
Evidence-backed · Personalised · Money back if it does not work
Rather meet first?
Then do not buy yet. Book a call and we will explore together whether this is for you.
Book a call30 minutes, over video. Free, and no obligation.
Direct answers
Do I need blood work or wearables?
No, but it is strongly recommended for your baseline. We can work without it, but blood work shows what is actually happening in your blood rather than what you suspect.
What if I have dietary restrictions?
No problem. Protocols are built around allergies, preferences and ethics, whether that is vegan, keto or anything else. We work with your life, not against it.
What results can I expect?
That depends on where you start, and I only know that after your baseline. What I can tell you is the order things move in, and why.
Sleep and energy shift first, because they are what we change first: light, timing, training load, alcohol. You notice that in weeks, not months.
Body composition follows. There is simply time between the work and the visible difference.
Blood markers we re-test after eight to twelve weeks. That is not a promise about the result but a timescale: any sooner and a blood test does not yet show your change.
And then the part that is a promise. At the intake we write down three targets: one you feel, one you measure and one you see. You help pick them, so they are your targets and not mine. Miss more than one of the three having done everything we agreed, and I keep working with you at no cost for up to twelve weeks. If you are still not there, you get every euro back.
What happens after three months?
You finish with the tools and the knowledge. You can go on alone or stay for ongoing support, month to month. Your choice.
Is this only for men?
For now, yes. The female body works differently, with a hormonal cycle that touches training, food and recovery alike. I do not have the knowledge for that yet, and I am not going to pretend otherwise. As soon as I have somebody who can do it properly, there will be a programme for women.