Stronger Body, Clearer Mind
Build the four health systems that compound — sleep, strength, metabolic basics, brain health — in the order that actually works. No exotic protocols; just the boring high-leverage stuff for 30 days.
13 lessons ~10 hoursSelf-paced
Who this is for
Adults who've done plenty of cardio and not enough lifting, eaten plenty of supplements and not enough protein, and would benefit from a written baseline before changing anything else.
The sequence
- 10 min
worksheet
Sleep environment auditworksheet
Protein and strength baseline
7-day quickstart
- Day 1 — Run the health baseline planner. Print the questions for your doctor.
- Day 2 — Lock a fixed wake time within ±30 minutes for the full week.
- Day 3 — 10 minutes of outdoor light within 30 minutes of waking.
- Day 4 — Do one full-body strength session, even body-weight.
- Day 5 — Hit 1.6 g protein per kg bodyweight; track it.
- Day 6 — Walk 7,000+ steps.
- Day 7 — Book a baseline check-up if you don't have recent labs.
30-day plan
Week 1
Sleep
- Fixed wake time.
- Outdoor morning light.
- Caffeine cutoff 8+ hours before bed.
- Sleep environment audit applied.
Week 2
Strength
- Two full-body strength sessions.
- Protein baseline tracked for 3 days.
- Walk 7,000+ steps on five days.
Week 3
Metabolic basics
- Complete the metabolic mastery micro-course.
- Measure waist-to-height.
- Identify one ultra-processed staple to swap.
Week 4
Brain & recovery
- Complete the brain & mental performance micro-course.
- Lock one recovery practice (sauna, walk, breathwork).
- Re-run the baseline planner; compare to day 1.
Completion checklist
- Fixed wake time held for at least 21 of 30 days.
- At least 6 strength sessions in 30 days.
- Protein hit at ~1.6 g/kg on most days.
- Sleep, strength, and metabolic micro-courses finished.
- Baseline check-up done or booked.