The 15:15 Protocol
A minimalist routine for maximum impact when life feels heavy. Because sometimes, just surviving is the strongest move you can make.
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Here’s what no one tells you:
Sometimes, obsessing over cold showers and mushroom tea is just a desperate attempt to keep it together.
I need to say that in some of my darkest times, the struggle was so heavy that just trying to optimise became my lifeline. It was all I could manage—nothing else got done. I get it. When you’re in that place, sometimes the only thing you can do is survive by focusing on improvement.
But there’s also a risk: turning rituals and routines into distractions — ways to avoid the deeper work — under the promise of becoming a better, more productive version of yourself. That can be a trap, too.
Finding the balance is everything.
Yeah… I’m That Guy.
You know the one.
You ask me if I want crushed ice or cubed in the drink, and suddenly — bam — I’m two hours deep into a full podcast monologue on the molecular impact of mineralised hydration and the superiority of my 7 Stage reverse osmosis water filtration system.
Yeah… I’ve been that guy.
Wim Hof breathing since 2015. Ice baths. Cold plunge every morning before red light therapy. Infrared sauna before sunrise to optimise my circadian rhythm. Ancient Chaga mushroom tea ceremony timed precisely with the rising sun. A gentle ritual of bathing my man parts and mitochondria to activate the Seven Chakra Protocol.
Then it’s MCT oil–infused, grass-fed, organic butter coffee while I drip-feed myself essential minerals. Follow that with yoga, mantra, spiritual affirmation journaling…
…and then smash out some reels on Instagram to show people what’s good.
All while wearing noise cancelling head phones, listening to binaural beats and jamming out to white noise to level up my gamma waves.
Yeah. Seriously That’s been me.
But I’ll let you in on a little secret…
That version of me? That’s not how it started or ended.
It sure as hell isn’t how I survived the darkest and toughest times.
And it’s not how I built businesses from the ground up in the trenches — no team, no budget, no plan B.
Let’s be real.
I’ve never met a single man (including myself) who built a business, survived a divorce, raised kids, overcame depression, and pushed through life’s brutal chapters — all while sipping mushroom tea naked under a red light in the lotus position. Seriously all my clients that had net worths of Multi millionaires to Billionaires never spoke of these morning routines and never did them..
We see the Instagram rituals.
The curated morning routines.
The shiny surface of success — but not the grind it took to get there.
And hey — I’m not knocking it.
There is value in optimisation.
There’s real science and real benefits to cold exposure, circadian syncing, breathwork, movement, journaling, mineral balance.
I love it. I’ve live it. I’ve felt the power of it. but also failed badly while applying some of it at different times in my life.
But we’ve gotta zoom out for a second.
Because right now, you might be reading this and thinking:
“I’ve got two hours of broken sleep, a screaming toddler, a failing business, anxiety through the roof, and a phone that won’t stop buzzing. You want me to do what now? Ice bath?”
Brother. I see you.
And that’s why I wrote this.
The Truth Most Coaches Won’t Say
It didn’t start for me with a $10,000 plunge tub.
It started in the mess.
In the middle of heartbreak.
With unpaid bills, a shaking voice, and no blueprint — just raw willpower and a decision not to give up.
So here’s what I want to give you:
A realistic, doable, minimalist routine.
Built for the man who’s in it right now — building something from nothing, while life comes at you from every angle.
This is for the fighters. The dads. The Young Guns the Lads trying to hustle, The grinders. The dreamers stuck in the mud.
You don’t need to be optimal just yet — you just need to start.
The 15:15 Protocol
Minimalist Health Routine for Maximum Survival Mode Gains
Step 1 – 1 Minute
Cold Shower Hack
Can’t plunge into a tub of 20kg ice every morning?
No worries. Just turn your shower to cold for the last minute.
Mind–body win. You start the day with a victory. Mental edge locked in.
Step 2 – 2 Minutes
Morning Hydration + Coffee Timing
First thing: warm water with a 1/2 teaspoon of Himalayan salt.
Then: black coffee (if you drink it).
Last cup by 10am. That avoids the afternoon adenosine crash that wrecks your focus at 3pm. Simple.
Step 3 – 6 Minutes
Sunlight + Breathing
Step outside. Eyes shut. Face the sun. See PDF for full instructions.
Power Breathing
When stressed It’s way easier to start like this than just sit and meditate..
Get some photons in your eyes and lungs. Wake up your system.
Step 4 – 6 Minutes
Journal (Cheap Notebook Hack)
Three lines. That’s it.
3 things you’re grateful for
3 wins (tiny ones count)
1 area to improve (lesson of the day)
That’s six minutes to reflect, anchor, and shift perspective.
Step 5 – 15 Minutes (Any Time of Day)
Move Your Body – High Energy
Walk. Gym. Shadowbox in the garage. Stretch. Dance.
Whatever works — just move. 15 minutes a day is non-negotiable.
Total: 30 Minutes
15 minutes in the morning.
15 minutes of movement later.
That’s it.
No ice baths. No IV drips. No monk-level commitment needed.
Just a real system for real humans doing real life.
The Mission Isn’t Perfection — It’s Momentum
When you’re drowning in responsibilities, chasing big goals, or battling demons no one sees — you don’t need a perfect routine.
You need a possible one.
Start here.
Consistency beats complexity.
Daily wins build inner strength.
And your power doesn’t come from the ritual — it comes from showing up for yourself every damn day.
One cold shower.
One walk.
One breath.
One win.
I’m in the trenches. I am starting from nothing again applying systems that I know work.
And when you’re ready to take it further? Sure. Get in the plunge. Buy the Sauna. Go full bio-hacker monk mode if that’s your thing.
But don’t wait for that to begin.
You begin now. With what you’ve got. Where you’re at.
Next 7 Days hit the 15:15 Protocol. Just get onboard.
With strength,
Johnny Trayes
Voice to Inspire | Mentoro
Power Up Breathing Protocol Instructions
👇FREE PDF https://bit.ly/MentoroPowerUpBreathPDF