Who The 3AM Protocol Is For (And What You'll Actually Get)

Most sales pages tell you who a product is for using language like "anyone serious about their health." That's meaningless. Here's the honest version.

Who this site is for

Ketovore Compass and The 3AM Protocol are built for one specific person:

• Women 35–65 on keto, carnivore, ketovore or any low-carb diet.
• Who fall asleep fine but keep snapping awake between 2 and 4am — often with a racing heart, calf cramps, or that specific "wired but exhausted" feeling.
• Who have already tried LMNT, bone broth, magnesium citrate, more water, or their doctor's "it's just menopause" — and are still waking up.
• Who want a specific protocol with real numbers, not another article that says "make sure to hydrate."

Who it's not for

Skip this and save your $24 if:

• You eat a standard higher-carb diet. Your 3am wakeup is probably not electrolytes.
• You have diagnosed sleep apnea, thyroid disease, or a heart condition being actively treated. Fix those first — this protocol layers on top, it doesn't replace medical care.
• You want a supplement to buy. This is a protocol, not a product line. I don't sell electrolytes.
• You're looking for keto recipes or macro calculators. Those exist everywhere else and are done better than I'd do them.

What you'll actually get

Two things live on this site:

1. Free blog articles. The starter version of the protocol is in Why You Wake Up at 3AM and the surrounding posts. That's genuinely enough to fix the problem for most people. No email required.
2. The 3AM Protocol ($24). A 20-page PDF with the exact doses, timing, brand picks (and the ones to avoid), a 4-night walkthrough, a troubleshooting flowchart for when it doesn't work, and an appendix on perimenopause-specific adjustments. Instant download, no subscription, 60-day refund.

What's inside the guide, page by page

• Pages 1–3: The mechanism — cortisol, sodium, and why keto amplifies both.
• Pages 4–7: The exact daily doses of sodium, potassium and magnesium, with three ways to hit them (DIY, budget, or convenience).
• Pages 8–11: The 4-night protocol — what to take, when, and what to expect each night.
• Pages 12–14: Brand picks and the four supplements to avoid.
• Pages 15–17: Troubleshooting — what to do if you're still waking up on night 5.
• Pages 18–20: Perimenopause and menopause adjustments, plus long-term maintenance.

What "it worked" looks like

The specific outcome the protocol is designed for: sleeping from roughly 10pm to 5–6am without a middle-of-the-night wakeup, no leg cramps, and waking up clear-headed instead of adrenalized. Most readers report a noticeable change by night 2 or 3, and a full reset by the end of the first week.

If it doesn't work — and that happens for a small percentage of people whose 3am wakeup isn't electrolyte-driven — you get a refund. That's why the guarantee is 60 days: long enough to actually try it and troubleshoot.

Why this exists at all

I built this because I spent 18 months waking up at 3:14am on keto, blaming perimenopause, and burning $600 on sleep supplements and one useless sleep clinic. What finally worked was a boring, specific electrolyte protocol I had to piece together from academic papers and a handful of Reddit posts. The 3AM Protocol is that protocol, organized, doses spelled out, in one 20-page PDF — so you don't have to spend 18 months figuring it out too.

If any of that sounds like you, start with the free article. If you want the whole thing in one place, the guide is $24.