Start Here
Practical starting points for your health journey.
Metabolic Reset Guide
A 4-week protocol covering meal timing strategies, sleep optimization, and supplement recommendations to jumpstart your metabolic health.
Read Free OnlineMeal Planning Template
Notion and Google Sheets templates with pre-built meal formulas, protein-targeted recipes, grocery list generators, and a weekly prep guide.
Read Free OnlineGo Deeper
Ready for the next step? These guides pick up where the free resources leave off.
Blood Work Decoder
Understand your metabolic markers and what they mean for your health.
- ✓Complete guide to metabolic markers
- ✓Optimal ranges vs "normal" ranges
- ✓How to talk to your doctor
- ✓Action steps for each marker
- ✓PDF download + tracking template
Recovery Protocol
Optimize sleep, manage stress, and enhance recovery.
- ✓Sleep optimization guide
- ✓Stress management techniques
- ✓Supplement stack guide
- ✓Peptide overview (educational)
- ✓Recovery tracking sheets
The Peptide Playbook
Goal-based peptide protocols backed by a 49-compound database with evidence tiers, PubMed references, sourcing guidance, and safety monitoring.
- ✓Goal-based protocols (fat loss, recovery, sleep, cognition)
- ✓49-compound database with evidence tiers
- ✓Sourcing guidance & red flags
- ✓Safety monitoring & blood work markers
- ✓Quick reference cards per peptide
30-day money-back guarantee. Not satisfied? Full refund, no questions asked.
The Complete Protocol
Blood Work Decoder + Recovery Protocol + The Peptide Playbook — everything you need to optimize your metabolic health, recovery, and peptide strategy.
- ✓All 3 paid guides included
- ✓Bonus: 30-day protocol
- ✓Email support for 30 days
- ✓Future updates included
Recommended Tools
Products I personally use and recommend for metabolic health, training, and recovery.
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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