Guides to Peak Performance
Hypertrophy in 45 Minutes
Forget endless workouts — the real secret to muscle growth lies in precision. We explain how to build intensity through mechanical tension, control tempo, and hit near-failure efficiently. Learn how short, structured sessions can outperform marathon training blocks.
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Caffeine: Dose, Timing & Cut-Off
Most people use caffeine wrong. Discover how to align intake with your body’s adenosine rhythm, why morning cortisol matters, and the ideal cut-off time to protect your sleep and recovery.
Read More about Caffeine
Building a Stronger Mindset
Performance isn’t just physical. We cover how dopamine cycles, habit stacking, and “mental deloads” affect drive and consistency — helping you train smarter, not just harder.
Click Here for Mindset Tips
Sleep Architecture Simplified
Deep and REM sleep aren’t random — they’re programmable. Learn how light exposure, temperature, and meal timing control your circadian rhythm, and why missing one REM cycle can blunt testosterone and growth hormone output.
Get Your Sleep Right
The Art of the Deload
Pushing without recovery leads to stagnation. We show you when to reduce load, how to manipulate volume instead of intensity, and why nervous system recovery sometimes matters more than muscle soreness.
Recovery Tips
Stress & HRV — Reading the Signs
Your body whispers before it screams. We explain HRV trends, breath-work that actually affects vagal tone, and how to spot when stress becomes systemic rather than situational.
Signs of Stress & HRV
🍳 Nutrition, Labs & Data 🧪
Protein Math for Real People
You don’t need complex formulas — just accuracy. We’ll break down absorption rates, leucine thresholds, and how to hit targets with two main meals and one shake, without over-complicating it.
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Cutting Without Losing Muscle
Most diets fail because people cut protein or volume too soon. Learn how to maintain muscle fibre recruitment, manage NEAT, and use refeeds to keep your metabolism alive while dropping fat steadily.
The Art of the Cut
Smart Supplementing
Creatine, omega-3s, and magnesium are the “boring but brilliant” trio. We explain why creatine doesn’t work for everyone (hint: transporter saturation) and why magnesium type matters more than dose.
Explore Supplementation
Understanding Your Baseline
Bloodwork tells a story — if you know how to read it. Learn the key markers that reflect recovery, inflammation, and nutrient efficiency, and how trends (not snapshots) guide smarter health decisions.
Why Bloods are Important
Tracking Progress Beyond the Mirror
Muscle gain is slow and often invisible week-to-week. We show how to combine body measurements, PR tracking, and mood scores to assess real progress — not just the scale.
Tracking
Energy, Focus & Hormones
Low motivation doesn’t always mean low testosterone. We explain the interplay between thyroid function, cortisol rhythm, and nutrient deficiencies that mimic “low-T” symptoms.
Why don't I have 'Motivation?'
NAD+ — The Cellular Engine
NAD+ isn’t magic, it’s metabolism. Discover how it fuels mitochondrial repair, supports ATP production, and why slow infusion or staged IM delivery can influence how your body responds over time.
Learn About NAD+
Glutathione — The Master Antioxidant
Often misunderstood, glutathione works in synergy with vitamin C and B-complex to regulate oxidative stress and detox pathways. Learn why timing matters — and why a push is different to a drip.
Understand Glutathione
Magnesium — The Recovery Mineral
Over 300 enzymatic reactions depend on magnesium, yet most diets under-deliver. We cover the difference between oral and IV bioavailability, and why IV magnesium is used when oral absorption is limited.
Why You Need Magnesium