Start Here — Free
No credit card, no catch. Two resources that cover the fundamentals.
Metabolic Reset Guide
The same 4-week protocol I used to stabilize my blood sugar and reclaim my energy. Covers meal timing, sleep, and the supplements that actually matter. Free.
Get the Free GuideMeal Planning Template
Stop guessing what to eat. Notion and Google Sheets templates with protein-targeted meals, auto-generated grocery lists, and a weekly prep system. Free.
Get the Free TemplateGo Deeper
The protocols and frameworks that took years and thousands of dollars in medical bills to develop. Each one picks up where the free resources leave off.
Blood Work Decoder
Your doctor says "normal." You still feel terrible. This guide shows you the difference between normal and optimal — and exactly what to do about it.
- ✓Optimal vs. "normal" ranges for every key marker
- ✓Hormones, metabolic, thyroid, and inflammation panels
- ✓Action steps you can take to your next appointment
- ✓Four real-world lab scenarios with interpretation
- ✓PDF download + tracking template
Recovery Protocol
Training harder is not the answer after 35. This 4-week system fixes your sleep, cortisol, and recovery so your body can actually respond to training again.
- ✓Sleep architecture and evening wind-down protocol
- ✓Cortisol management and stress reset system
- ✓Evidence-based supplement stack with doses
- ✓Deload programming and active recovery plans
- ✓HRV and readiness tracking sheets
The Peptide Playbook
Peptides are powerful — but the information online is a minefield. This playbook gives you evidence-tiered protocols, real PubMed references, and a safety framework.
- ✓Goal-based protocols: fat loss, recovery, sleep, cognition
- ✓49-compound database with evidence tiers
- ✓Vendor evaluation and sourcing red flags
- ✓Blood work markers to track before and during use
- ✓Printable quick reference cards per peptide
30-day money-back guarantee. Not satisfied? Full refund, no questions asked.
The Complete Protocol
Stop buying guides one at a time. Get Blood Work Decoder + Recovery Protocol + The Peptide Playbook together — the full system for understanding your labs, fixing your recovery, and navigating peptides safely.
- ✓All 3 paid guides included
- ✓Bonus: 30-day integration protocol
- ✓Email support for 30 days
- ✓All future updates included
Recommended Tools
Every product here is something I own, use, or have personally researched. No sponsorships. No filler.
As an Amazon Associate I earn from qualifying purchases. Some links below go directly to brands I partner with. I only recommend products I believe in and have personally researched. If you purchase through these links, I may earn a commission at no extra cost to you.
Product prices and availability are accurate as of March 2026 and are subject to change.
📊Continuous Glucose Monitors
CGMs give you real-time visibility into how food, exercise, and sleep affect your blood sugar. If you're serious about metabolic health, wearing one for even 30 days is a game changer.
Abbott Lingo CGM
The most affordable OTC glucose monitor — no prescription needed. Each sensor lasts 14 days. Great for a first-time look at your glucose patterns.
Nutrisense
CGM paired with 1-on-1 registered dietitian coaching. The app is best-in-class and the dietitian support makes this worth it if you want guidance, not just data.
💊Supplements
I only recommend supplements with third-party testing and evidence behind them. For each category I've listed a premium pick (best quality, certified for sport) and a budget pick (solid quality, better price).
Thorne Magnesium Bisglycinate
NSF Certified for Sport. The #1 dietitian-recommended magnesium for sleep, recovery, and metabolic health. Powder form for better absorption.
Nature Made Magnesium Glycinate
USP verified, 200mg per serving, 90-day supply. The best-selling magnesium glycinate on Amazon with 100K+ buyers per month. Hard to beat for the price.
Nordic Naturals Ultimate Omega
Pharmaceutical-grade fish oil. 1,280mg omega-3 per serving. Third-party tested for purity. The unanimous #1 expert pick for fish oil — and a top 3 Amazon best seller.
Thorne Creatine Monohydrate
NSF Certified for Sport. Pure micronized creatine — one of the most researched supplements for strength, cognition, and recovery.
Optimum Nutrition Creatine
The #1 best-selling creatine on Amazon (77K+ reviews, 4.6 stars). 120 servings for under $26. If you don't need the NSF certification, this is unbeatable value.
Momentous Essential Whey
Grass-fed whey isolate with dual NSF + Informed Sport certification. 20g protein per scoop. The cleanest whey protein on the market if testing matters to you.
Transparent Labs Whey Isolate
28g protein per scoop from grass-fed cows. Labdoor score of 98/100. More protein per serving than Momentous at a lower price point. Excellent taste.
🏋️Fitness Equipment
You don't need a full gym. A kettlebell, a set of bands, and optionally adjustable dumbbells will cover 90% of home training. Here are the specific products worth buying.
Amazon Basics Cast Iron Kettlebell
Solid cast iron, available in 10-50 lb increments. Amazon's own brand — always in stock, free Prime returns. Start with 35 lb (men) or 18 lb (women).
Fit Simplify Resistance Bands
The #1 best-selling resistance band on Amazon — 128K+ ratings. Set of 5 levels from light to extra-heavy. Includes carry bag. Under $16 for a complete set.
PowerBlock Elite EXP Dumbbells
Replaces 16 pairs of dumbbells (5-50 lb per hand, expandable to 90 lb). Magnetic selector pin, 2.5 lb increments. Experts consistently rate these the best adjustable dumbbell.
🧊Recovery
Recovery tools that actually earn their place in a daily routine. A massage gun and foam roller are non-negotiable; cold exposure is the high-leverage add-on if you're ready for it.
TOLOCO Massage Gun
The #1 best-selling massage gun on Amazon (60K+ reviews). 10 heads, 20 speeds, brushless motor. At under $45, there's no reason not to own one.
Theragun Mini (3rd Gen)
Deepest amplitude in the mini category (12mm). 30% smaller than the previous gen, 3-hour battery, USB-C. Worth the premium if you value build quality and the Therabody app.
TriggerPoint GRID Foam Roller
The most trusted foam roller on the market. Textured surface mimics a therapist's hands. Durable hollow core that won't lose shape. Used by physical therapists worldwide.
Portable Ice Bath Tub
Inflatable cold plunge for home use. Fill with water and ice — start with 2-3 minutes at 50-59°F. The simplest way to start cold exposure without spending thousands.
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