Resources worth keeping
Guides &
Playbooks
Free downloads and premium deep-dives across every pillar. Built for people who actually want to do something with the information.
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Real
No fluff. Actionable from page one.
Free guides
FreeDownload instantly. No email or checkout on these — just grab what you need.
Mental
5 Habits That Lower Cortisol Without Overhauling Your Life
Practical, evidence-backed inputs for managing chronic stress — zero lifestyle-overhaul required.
Nutrition
Gut Health 101: What to Know First
What your microbiome actually is, what disrupts it, and the simplest diet changes that move the needle.
Hormonal
Hormonal Health 101: The Basics You Actually Need
Cortisol, testosterone, estrogen — what they do, how lifestyle disrupts them, and what to watch for.
Sleep
Sleep Optimization Starter Guide
The foundational habits, environment fixes, and supplement basics to start improving your sleep this week.
Fitness
The Beginner’s Guide to Creatine
What it is, what it isn't, dosing, timing, and which form to buy. Cuts through every myth in one read.
Habits
The Minimum Viable Morning Routine Checklist
A one-page reference card. The smallest morning inputs that compound over time — nothing excessive.
Premium playbooks
PaidDeeper dives with actionable frameworks and templates. Paid via WooCommerce.
$27.00
The Complete Sleep Playbook
A full system for fixing your sleep — from circadian rhythm basics to a tested supplement stack, with a 30-day tracking template included.
What's inside
- 42-page deep-dive guide
- 30-day sleep tracking template
- Supplement stack cheat sheet
- WHOOP & Oura setup guide
$17.00
The Gut Reset: A 4-Week Nutrition Framework
A practical, week-by-week nutrition protocol for improving gut health — with meal timing guidance and supplement recommendations.
What's inside
- 28-page protocol guide
- 4-week meal timing framework
- Probiotic & prebiotic guide
- Food sensitivity tracker