Downloads

Environment, evening protocol, and timing variables that research consistently links to sleep quality. Printable one-page format.

Immediate-use tools and daily maintenance habits for anxiety management. Acute interventions on one side, long-term practices on the other.

Session-by-session checklist for evidence-based cold water immersion. Before, during, and after steps, progression schedule, contraindications, and the research summary.

Evidence-based session protocol covering pre-session prep, in-session execution variables, post-workout recovery, and weekly structure. Built from peer-reviewed sports science.

Nap type selection guide (10-min, 20-min, coffee nap, 90-min), pre-nap checklist, and post-nap recovery steps. Includes contraindications for insomnia. Evidence-cited throughout.

Marcus Aurelius's daily practice adapted for modern use. Pre-mortem, memento mori reflection, and a four-virtue evening review. 5-minute protocol.

Environment setup, session structure, and weekly review system for deep work. Based on Newport's framework with neuroscience additions.

Three tiers of supplements ranked by evidence quality. Dosing, timing, and what to look for on labels. No brand bias — just the research.

HPA axis primer, morning protocol, evidence-ranked interventions (exercise, ashwagandha, MBSR), and what to avoid. Grounded in peer-reviewed stress physiology research.

How to measure HRV correctly, interpret your personal baseline, and use daily readiness scores to guide training load. Evidence-ranked interventions that raise HRV and what suppresses it.

Two-page evidence-based guide covering MBSR dosing research, session checklists, the neuroscience of structural brain changes, and a minimum viable daily protocol grounded in peer-reviewed studies.

Two-page evidence-based guide covering key inflammatory biomarkers, foods that reduce and promote inflammation, a daily protocol checklist, and citations from the PREDIMED trial and recent meta-analyses.

A 21-day evidence-based protocol to rebuild your sleep baseline across three phases: stabilization, extension, and consolidation. Includes morning energy tracking, key research citations, and contraindications.

Evidence-based fueling guide covering pre-training carbohydrate loading, intra-workout intake targets by effort duration, post-exercise recovery windows, daily protein targets by goal, and a ranked supplement tier list.

A 7-day evidence-based protocol for cortisol management — daily anchors, Mon/Wed/Fri active recovery sessions, Tue/Thu/Sat nervous system repair, and a Sunday reset. Built from HPA-axis and behavioral science research.

A printable 2-page tracker for building your aerobic base with Zone 2 training. Covers how to find your correct HR zone, a 4-week progression plan, a 12-session log, and the key metrics to monitor as mitochondrial adaptation occurs. Based on research by San Millán, Brooks, and Seiler.

Two-page evidence-based reference covering optimal dose ranges (0.3–1 mg vs 5–10 mg), jet lag protocols by travel direction, sleep-onset insomnia checklists, who benefits most by condition, and safety cautions. Grounded in Cochrane and Sleep journal findings.

Two-page evidence-based guide covering 16:8 and 5:2 protocols, autophagy research, a daily fasting checklist, contraindications, protein targets by goal, and the most common mistakes that undermine results.

A 7-day evidence-based protocol to reduce gut inflammation, diversify microbiota, and strengthen the gut-brain axis. Includes a daily checklist, food guide, tracking log, and key citations from Sonnenburg Lab, Cell (2021) and the American Gut Project.

Evidence-based fluid intake targets for cognitive and physical output — daily timing protocol, electrolyte checklist for exercise sessions, sport-specific guidelines, and a practical dehydration detection checklist grounded in peer-reviewed research.

Morning and evening walk checklists, weekly step log, minimum effective dose guidance, and troubleshooting for consistency. Grounded in PNAS and Archives of Internal Medicine research on walking and mood.

Three-page evidence-based guide covering the daily 10-minute minimum routine, pre-training dynamic warm-up, targeted hip/thoracic/shoulder mobility blocks, post-training static stretching, a weekly periodization template, and 24-week progress benchmarks.

A science-backed evening wind-down checklist with 2–3 hour, 1 hour, 30-minute, and bedtime anchors. Each item is tied to a specific physiological mechanism — light, temperature, cortisol, or circadian timing.

A science-based pre-sleep checklist organised by timing — 90 minutes, 60 minutes, 30 minutes before bed, and in bed. Each item is tied to a specific physiological mechanism: melatonin onset, core body cooling, or cortisol management.

A five-part evening protocol drawn from Marcus Aurelius and Seneca — dichotomy review, virtue audit, three questions, memento mori reflection, and tomorrow's implementation intention. Research-grounded and built for consistency.

Four evidence-based breathing protocols — Box Breathing, 4-7-8, Physiological Sigh, and Cyclic Sighing — with step-by-step checklists, clinical citations from Cell Reports Medicine and Frontiers in Psychiatry, and a quick-selection guide for acute vs. daily use.