Mental Performance
The Clarity Blueprint
Cognitive clarity, mental clutter, and attention quality.
Guide library
Browse the new Mental Focus PDF library across performance, recovery, sport, hormones, gut-brain health, longevity, parenting, and executive output.
Mental Performance
The Focus Protocol
Focused work, distraction control, and attention blocks.
Mental Performance
The Stress Code
Stress load, HPA-axis pressure, and recovery behaviors.
Mental Performance
The Resilience Protocol
Pressure performance, setback recovery, and resilience systems.
Stress & Recovery
The HPA Axis Blueprint
Cortisol physiology and stress-system restoration.
Stress & Recovery
The Burnout Recovery Protocol
Burnout stage recognition and structured recovery.
Stress & Recovery
HRV Training and Autonomic Resilience
HRV interpretation and autonomic resilience.
Stress & Recovery
The Nervous System Recovery Protocol
Parasympathetic activation and nervous system downshifting.
Stress & Recovery
The Integrated Stress and Recovery Protocol
Daily load management and integrated recovery scheduling.
Executive Performance
The Executive Sleep System
Sleep architecture and executive performance.
Executive Performance
The Executive Stress Code
Stress load and performance under senior responsibility.
Executive Performance
The Cognitive Stamina Blueprint
Cognitive endurance for long decision days.
Executive Performance
The Executive Travel Performance Guide
Jet lag, travel recovery, and performance continuity.
Executive Performance
The Executive Alcohol Protocol
Alcohol timing, sleep disruption, and performance cost.
Entrepreneur's Edge
The Cognitive Performance Code
Founder cognition, deep work, and cognitive throughput.
Entrepreneur's Edge
Stress Under Pressure
Founder stress, pressure response, and load management.
Entrepreneur's Edge
The Decision Fatigue Fix
Decision load, choice architecture, and recovery.
Entrepreneur's Edge
The High-Output Sleep System
Sleep systems for high-output entrepreneurial work.
Entrepreneur's Edge
The Founder Energy System
Founder energy, recovery timing, and output protection.
Athletic Performance
The Training Blueprint
Adaptation, training stress, and progressive overload.
Athletic Performance
The Athlete's Nutrition Code
Fueling, recovery nutrition, and body composition support.
Athletic Performance
The Recovery Protocol
Athletic recovery physiology and readiness.
Athletic Performance
The Coaching Playbook
Assessment, programme design, and coach-athlete systems.
Combat Sports
The Striking Blueprint
Striking development, power, timing, and technical work.
Combat Sports
The Grappling Strength System
Strength systems for wrestling, BJJ, and grappling sports.
Combat Sports
The Fighter's Conditioning Code
Fight-specific energy systems and conditioning.
Combat Sports
The Combat Athlete's Nutrition Plan
Fight-camp fueling and weight-class nutrition.
Combat Sports
The Weight Cut Protocol
Evidence-based weight cut planning and risk control.
Youth Athlete
The Young Athlete's Training Blueprint
Training structure for developing athletes.
Youth Athlete
The Young Athlete's Nutrition Guide
Practical nutrition for athletes aged 13-18.
Youth Athlete
The Mental Performance Playbook
Mental skills and confidence for youth athletes.
Youth Athlete
The Injury Prevention Code
Risk screening and injury prevention habits.
Youth Athlete
The Early Specialisation Guide
Sport specialisation decision support.
Cold & Heat Protocols
The Cold Exposure Blueprint
Cold dose, adaptation, and safety progression.
Cold & Heat Protocols
The Sauna Protocol
Sauna dose, heat adaptation, and recovery timing.
Cold & Heat Protocols
Contrast Therapy
Cold and heat sequencing for vascular and recovery effects.
Cold & Heat Protocols
Breathwork and Nervous System Regulation
Breathwork selection and nervous system state regulation.
Cold & Heat Protocols
The Integrated Cold and Heat Performance Protocol
Weekly integration of cold, heat, contrast, and breathwork.
Gut-Brain Performance
The Microbiome Blueprint
Microbiome-supportive habits and baseline tracking.
Gut-Brain Performance
Digestion, Mood and the Gut-Brain Connection
Mood, digestion, and gut-brain pattern tracking.
Gut-Brain Performance
Food Sensitivities and the Immune Gut
Food reaction journaling and pattern detection.
Gut-Brain Performance
The Gut-Performance Connection
Gut signals and readiness for training or work.
Hormonal Performance
The Cortisol Code
Cortisol rhythm, stress timing, and recovery signals.
Hormonal Performance
The Testosterone Blueprint
Lifestyle supports for testosterone-linked performance.
Hormonal Performance
The Oestrogen Effect
Energy, training, and symptom patterns across cycles.
Hormonal Performance
The Thyroid Performance Protocol
Thyroid performance signals and support checklist.
Hormonal Performance
The Insulin Intelligence Guide
Glucose stability, meals, activity, and energy.
Longevity & Aging Well
The Longevity Blueprint
Longevity baseline across training, metabolism, sleep, and cognition.
Longevity & Aging Well
Strength After 40
Strength maintenance and progression after 40.
Longevity & Aging Well
The Metabolic Reset
Metabolic health behaviors and reset tracking.
Longevity & Aging Well
The Joint Health Code
Joint mobility, load tolerance, and recovery signals.
Longevity & Aging Well
The Cognitive Performance Protocol
Cognitive aging risk and protective habits.
Parent Performance
The Parent Energy Code
Energy management under parenting load.
Parent Performance
The Sleep Deprivation Survival Guide
Sleep-deprivation mitigation for parents.
Parent Performance
The Mental Load Blueprint
Invisible workload, delegation, and mental load reduction.
Parent Performance
Fit Parent No Time
Minimum effective dose fitness for parents.
Parent Performance
The Postpartum Performance Guide
Postpartum recovery check-ins and return-to-capacity planning.