The 7-night sleep reset
Seven small changes, one per night, built on NHS advice.
Free guides
Learn the basics. Keep what works.
Short, practical, evidence-based guides from a performance coach. Each one is two pages and free to read or download.
All free guides
Protein made simple
How much protein you need and what it looks like on a plate.
Supplements: what is worth it
What has good evidence, what depends and what to skip.
Diets compared: what the research says
Keto, low-fat, fasting and more: what the best trials found.
The minimum effective week
A simple week that meets the guidelines. Two strength sessions.
Cardio explained: easy, steady, hard
The talk test, and how to mix easy, steady and hard.
10-minute activation routine
The pre-training mobility, activation and priming routine.
Hydration and fuelling
Simple habits for training well.
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