Free guides for real results.
Practical, science-backed resources — built on the same protocols we use with private clients. Pick one, drop your email, and it’s yours.
The Gear We Actually Use — 102 Amazon Picks
Every supplement, kitchen tool, spice and training essential behind our recipes and client protocols — organized by category, each linking straight to Amazon.
Browse the picks →Test yourself
Protocols you can run at home or in a gym, scored against your age and sex.
The Cooper 12-Minute Test
The 12-minute test I run with clients, and a calculator that scores your result against your age and sex.
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The Incremental Treadmill Test
One treadmill test turned into your five personal cardio zones, with the speed to hold for each.
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The Incremental Bike Test
One cycle-ergometer test turned into your five personal cardio zones, with the power target for each.
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The Fitness Report Card
Six at-home tests covering strength, leg power, core, balance, flexibility and resting heart rate, scored by age.
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What is your metabolic age?
Four things you can measure at home, turned into the age your body is behaving like.
Get the guide →Training calculators
Put in a set you have already done, get the number that tells you what to do next.
The 1RM Predictor
Estimate your one-rep max from a set you have already done, using the right equation for your sex and training level.
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The RPE Method
Stop guessing your weights. Enter a set you finished and get the true percentage it was, and what to load next.
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The Training Load Tracker
Turn every workout into one number, then check your acute to chronic ratio against the safe zone.
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The Daily Readiness Score
A 30-second morning check on sleep, soreness, energy, mood and stress that scores how ready you are to train.
Get the guide →Nutrition and hydration
What to eat and drink, and how much, for the way you actually train.
PCOS / PMOS Nutrition Guide
Foods to eat, foods to avoid — a complete food reference for hormonal and metabolic balance.
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5 Rules to Start Losing Weight Tomorrow
Five simple changes you can make at your next meal — no counting, no app. Feel the difference in a week.
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Summer Functional Smoothie Vault
Five high-protein smoothies, each built around a goal: fiber, vitamins, antioxidants, satiety, or flavour.
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The Marinade Library — Free Teaser
Four universal marinades — toss with any lean protein, hit your macros, get four different dinners.
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Your protein target, and how to split it
Your daily protein target from your weight and how you train, divided across four meals.
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The Exercise Hydration Guide
Fluid, sodium, carbohydrate and potassium for the session you are about to do, set by its duration and conditions.
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Can a DNA test tell you what to eat?
Eleven randomized trials tested DNA-based diet advice against ordinary advice. The difference was zero.
Get the guide →Supplements
What the evidence supports, the dose that matters, and what to leave on the shelf.
The BTZ Creatine Guide
The weight-based dose, the real evidence behind every claim, and the only form that earns its price.
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Magnesium Decoded
The seven forms that work, the three that don’t, and a symptom map for which one to take tonight.
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Perimenopause Supplements That Work
Twelve supplements with real RCT evidence — what each does, the right form and dose, combos to avoid.
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Lion’s Mane Decoded
What the brain-and-nerve mushroom actually does, the studied dose, and how to spot a real extract.
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Before You Buy Peptides
An honest, side-effects-only look at the injectable peptides sold online in Canada, and the risk that comes with each.
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Exercise choices judged by what grew in the studies, not by what felt like it worked.
Sleep and recovery
Getting the hours back, and what to do on the mornings that go wrong.
The Sleep Teas
Five calming teas and the perimenopause sleep protocol. Evidence-based — not pharmaceuticals.
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Sleep, Rebuilt
Eight evidence-based habits that fix your sleep without leaning on melatonin — plus how to use it right.
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The Hangover Protocol
What actually works the morning after and what does not, in thirteen plain rules on one page.
Get the guide →Want a plan built for your body?
The guides are the free version of how we work. The real thing is fully individualized.