Drink Less at Home
Ten small habits for people on a GLP-1. Pick one or two. Education only.
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46 protocols.Yours for an email.
The same documents on my Linktree — training, nutrition, ski days, and what to do after an adjustment. No cart. Leave your name and email.
Education only. Not medical advice, and not a substitute for a consult in this office.
The full written programs are separate — 8 Week Upper Body Protocol, $147 and GLP-1 Transformation Program, $389.
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Programs
Training, nutrition, mornings, and the 14 days after an adjustment.
Sled Drags for Knee Pain
No jumping. No pounding. Loads, tempo, and a 12-week progression.
Beginner Ramp
Air squats and pushups if you have not trained in a while.
4-Week Strength Foundation
Three lifting days. Sets, reps, rest, substitutions.
4-Week Ruck & Loaded Walk
Minutes, load, and pace. Does not replace lifting.
Rucking Protocol
Walk with weight. Four-week plan and a daily template.
7-Day Nutrition
Protein at 1 g per lb. Carbs at 0.25 g per lb.
4-Week Morning Activation
Sun, water, pushups, weighted walk, protein — then coffee.
Evening Phone Off
Phone off 1.5 hours before bed. Read 20 minutes.
Positivity + Goals
Daily wins and next actions. Not wishful thinking.
Self-Help Reading List
Paper books. Twenty minutes a day.
Sauna + Box Breathing
Heat and breath, in that order.
2-Week Ski Prep
Get the legs ready before you drive to the mountain.
14-Day Post-Adjustment Care
What to do at home after I put it back.
Tendon Strength
Slow loading for tissue that keeps nagging.
Beginner Squat Program
Learn the squat before you load it.
Intermediate Squat Program
Next step once the pattern is solid.
Strong Legs
Wall sits and glute bridges. Simple, controlled, done regularly.
Squat Clean Protocol
The olympic pattern, scaled.
Creatine Monohydrate
How to use it. How not to overthink it.
Daily Habits Protocol
Daily habits. Education only — not a treatment.
Aging & Osteopenia
Loading and protein as you get older. Education only.
Ski kit
Before, day-of, and the day after.
Ski Day — Before
The night and morning before you go.
Ski Day — Day Of
Warm-up, fuel, and what not to do at the base.
Ski Day — After
Unpack the tissue so the next day is better.
Release
Home work after an adjustment. More is not better.
Psoas Release
Sitting, driving, and the low back that keeps pulling.
Piriformis Release
Deep butt and leg tightness after a pelvis adjustment.
Upper-Back Peanut Release
The mid-back that never quite lets go.
Trapezius Release
Neck and shoulder armor from the desk and the drive.
Foam Roller Protocol
What to roll, how long, and when to stop.
Daily notes
Short reads on protein, sleep, lifting, and building on purpose.
Daily Observations
How to watch your own body without turning it into a project.
Breakfast Fix
Protein first. Coffee second.
Low Carb, High Protein
The numbers I actually use.
Walk, But Lift
Steps are not a substitute for a squat.
Quality of Life, Less Stress
The point of the training is a better life.
Longevity Fitness Measures
What is worth tracking. What is noise.
Compound Lifts & Squats
The lifts that carry everything else.
Train Legs, Train Mind
Legs first. Mood follows.
No Sugar, 30 Days
A clean 30. Then you decide.
Fasted Walk & Eating Window
Morning walk before food. Then you eat.
Muscle: Aging Insurance
The muscle you keep is the life you keep.
Cortisol & Visceral Fat
Stress shows up in the middle. Sleep and lifting first.
Sleep & Visceral Fat
You cannot out-train a short night.
Morning Pushups
30 pushups within 5 minutes of waking.
Build On Purpose
After 40, the body you get is the one you build.
When Progress Stalls
Do not add chaos. Change the right hard work.