Guides
Every guide, in one place — mind, training, nutrition, and recovery. Everything in your program is sourced from here.
Mind
🧂 Biohacking Protocol
Cut out everyday toxins, room by room — track your progress as you go.
💪 Confidence
Nathaniel Branden's six pillars of self-esteem — and where the "self-esteem movement" got it wrong.
📱 Dopamine Nation
Anna Lembke's pleasure-pain balance — and the habits it points to for breaking compulsive overconsumption.
🧠 Mindset
Self-image and visualization — Maxwell Maltz and Joe Dispenza's real research, rated honestly against Neville Goddard's metaphysical take.
Training
🐆 Mobility & Movement Mechanics
Kelly Starrett's Supple Leopard and Naudi Aguilar's Power of Posture — rated, and honest about where each one overreaches.
🧘 Posture
Why the same tightness and weakness keep coming back — the movement patterns behind it, and how to fix them.
📊 Progress Tracking
Scale weight vs. photos vs. measurements — how to actually tell if something's working.
🏃 Somatotypes
Find your body type and how it tends to respond to training and food.
Nutrition
🍺 Alcohol
What alcohol actually does to hormones, sleep, and recovery — and how to drink with the least cost to training.
🔥 Fat Loss
Deficit size, protein and training to protect muscle, and the tactics that matter far less than people think.
🦢 Gut Health
Tim Spector's microbiome science — 30 plants a week, why personalised responses are real, and why calorie counting oversimplifies.
💧 Hydration & Electrolytes
Water vs. electrolytes, how much you actually need, and why sodium isn't the enemy.
🥑 Nutrition Guide
What to eat and what to avoid, ranked best to worst across every food category.
💊 Supplements, Rated
Evidence-tiered verdicts on 23 common supplements — what's worth it and what to skip.
Recovery
🧪 Blood Testing
Which markers actually matter, how often to test, and why more markers isn't always more insight.
🫕 Breathing, Done Right
Nasal vs. mouth breathing, CO2 tolerance, and the practical takeaways from James Nestor's Breath.
❄️ Cold Exposure
The Wim Hof Method broken down — breathing technique, cold progression, and what the evidence actually supports.
🪵 Hormones
Natural testosterone optimisation — what actually moves the needle, and the OTC "boosters" that don't.
🔄 Recovery & Overtraining
Deloads, rest days, DOMS, and the warning signs you've pushed past the point of diminishing returns.
😴 Sleep, Optimised
The science of sleep from Matthew Walker's Why We Sleep — ranked, practical takeaways.
🚬 Smoking & Vaping
What nicotine and combustion products actually do to cardiovascular health and recovery — and what helps if you're cutting down.
💥 Stress & Cortisol
Why chronic stress and hard training draw from the same recovery budget — and how to spot it before performance drops.