This record contains a hypothesis-generating exercise-nutrition protocol manuscript titled **“Mobilize, Capture, Do Not Spill: A fasted interval-primed low-intensity aerobic protocol for targeting visceral and ectopic lipid flux in insulin-resistant phenotypes.”** The manuscript proposes a mechanistic training strategy for insulin-resistant phenotypes, type 2 diabetes risk states, metabolic syndrome, visceral adiposity, and ectopic lipid burden. The central principle is: **Do not optimize lipolysis alone. Optimize the temporal coupling between fatty-acid release and skeletal-muscle oxidative disposal.** The proposed protocol combines: 1. an overnight fasted state,2. a short high-intensity interval primer,3. a prolonged very-low-intensity FatMax-oriented aerobic capture block,4. and a post-exercise low-insulin window without carbohydrate or rapidly absorbed protein. The paper frames this sequence as a falsifiable “mobilize-capture-do-not-spill” model: liberated fatty acids are therapeutically useful only if they are captured and oxidized rather than re-esterified or redistributed into ectopic lipid pools. The manuscript is explicitly presented as a hypothesis and protocol paper, not as an established clinical recommendation. Its evidence base is modular: exercise interventions can reduce visceral and hepatic fat in type 2 diabetes; fasted aerobic exercise increases acute fat oxidation relative to fed exercise; carbohydrate ingestion can suppress lipolysis and fat oxidation during exercise; FatMax can identify individualized intensities for maximal fat oxidation; and post-exercise protein timing creates a trade-off between anabolic recovery and the proposed low-insulin lipid-flux window. The unproven claim is that the exact temporal sequence described here outperforms matched conventional aerobic exercise, interval-only exercise, or low-intensity exercise alone for reducing visceral and ectopic lipid burden. Therefore, the manuscript proposes an 8–12 week randomized pilot trial with imaging, metabolic, and exercise-physiology endpoints. The protocol is conceptually linked to the **War Map Framework**, where impaired adipose expandability and lipid-buffering failure are treated as candidate sub-regressors: observable, modifiable, causally material biological state variables that may need to be directly measured, perturbed, and verified during attempts at mechanistic disease reversal. Manuscript status This manuscript has not been peer reviewed. It is intended as a hypothesis-generating protocol and conceptual research proposal. Keywords type 2 diabetes; metabolic syndrome; visceral adipose tissue; ectopic fat; FatMax; fasted exercise; lipolysis; insulin resistance; fatty acid oxidation; exercise prescription; adipose expandability; lipid flux; War Map Framework; sub-regressors ## Funding No external funding was received. ## Competing interests The author declares no competing interests. ## Data availability No new datasets were generated or analyzed for this manuscript.