Free Resources
Guides you can use today. No email required.
Everything I give my paying clients, free to read, print, and use. Deep guides on nutrition, training, recovery, and equipment, plus short reads for the commute.
Short reads
Five minutes, one idea.
Mindset
Stop chasing perfect weeks. Start raising your floor.
Most health programs are designed for your best week. PriorityMe is designed for your worst. Here's why that changes everything.
Mindset
All or nothing is killing your consistency.
Perfectionism is a disguise for giving up. The real question isn't whether you'll fall off. It's what your system does when you do.
Mindset
Why your Whoop isn't changing your life.
The data isn't the intervention. It's the opposite. Buying a wearable without an accountability system is like buying a bathroom scale without changing what you eat.
Mindset
The identity shift: who you're becoming matters more than what you're doing.
The most durable behaviour change happens when you stop asking 'what should I do?' and start asking 'who am I becoming?' Here's why identity-first coaching works.
Movement
The 5 fundamental movement patterns you probably skip at home.
Home workouts often miss the patterns that matter most. Here are the five humans were built to train and how to cover them without a gym.
Movement
Neutral spine: the one cue that fixes most form issues.
Most exercise form mistakes trace back to one problem. Here's how to find your neutral spine and why it matters for everything you do in the gym and at the desk.
Movement
The minimum effective dose: less is more in health.
Most programs fail because they ask for too much too soon. The fix is to find the smallest amount of work that still creates change and start there.
Nutrition
The hand method: nutrition without calorie counting.
Calorie counting fails most people because it's exhausting and precise in a way biology isn't. The hand method is a portable, durable alternative that actually works.
Recovery
Sleep debt: what it is, why it matters, and how to recover.
Missing one night of sleep is normal. Missing five is a debt your body collects interest on. Here's how to think about sleep debt and when to actually worry.
AI & Performance
Why AI coaching actually works (when it's done right).
Most AI fitness apps fail because they treat AI as a replacement for the coach. The version that works treats AI as an extension of the coach. Here's the difference.
Mindset
"I'll start Monday" is the most expensive sentence in health.
I've probably heard this sentence a thousand times across coaching calls. Here's what it's actually covering for, and what to say instead.
Mindset
What it means to become a beginner again at 40.
The hardest part of starting a new health habit in mid-career isn't the physical work. It's the ego. Here's how I coach clients through it.
Mindset
The guilt loop: when skipping a workout makes everything worse.
Missing a workout isn't the problem. What happens in the hours after is. Here's what the guilt loop looks like and how I help clients break it.
Mindset
The comparison trap: when someone else's progress is costing you yours.
Watching other people's health journeys on Instagram isn't just wasted time. For a lot of my clients, it's actively slowing them down.
Mindset
If motivation isn't the problem, what is?
Most people trying to fix their health think they need more motivation. After coaching hundreds of clients, I've found it's almost always something else.
Movement
Why three strength workouts a week beats five, every time.
Most of the professionals I coach would get better results training less. Here's the research on training frequency and why more isn't better after a certain point.
Movement
Strength training after 35: why you need it more, not less.
The conventional wisdom says to train less as you get older. The research says the opposite for almost everyone. Here's what's actually going on.
Movement
Training around a back injury without making it worse.
A back flare-up isn't a reason to stop training. For most of my clients, it's a reason to train differently, and to train smarter than they were before.
Nutrition
Protein without the bro: hitting your number as a busy professional.
You don't need chicken, rice, and broccoli six times a day. Here's how I help clients hit real protein targets without turning their life into a meal prep routine.
Nutrition
Eating out without blowing your week.
Restaurants aren't the enemy of your nutrition. The way most people approach them is. Here's how I coach clients to eat out without guilt or derailment.
Nutrition
Sunday meal prep is overrated. Here's what I do instead.
Sunday meal prep works for some people. For most of my clients, it fails within a month. Here's the smaller-commitment approach that actually lasts.
Recovery
Sleep before 11pm: why the clock matters more than the hours.
Eight hours of sleep starting at 1am isn't the same as eight hours starting at 10pm. Here's what I tell clients about sleep timing, not just duration.
Recovery
Rest days: what the research actually says.
Rest days aren't lazy days. They're training days your body is quietly using to do the work you couldn't do while lifting. Here's what I tell clients about using them well.
AI & Performance
GLP-1s, lean mass, and the floor you still have to build.
GLP-1 medications are changing the conversation about weight loss. They're also leaving a lot of people with less muscle than they started with. Here's my take.
AI & Performance
Wearables vs wisdom: what your Oura ring can't tell you.
Wearables are better at measurement than ever. They're still missing the layer of judgment that actually changes behaviour. Here's how I use them with clients.
AI & Performance
Supplements are supplemental. The foundation still comes first.
The supplement industry wants you to think pills can replace habits. I've been coaching around this question for a decade. Here's what I've landed on.
AI & Performance
Zone 2 cardio: what it is, what it isn't, and how I actually use it.
Zone 2 is everywhere right now, and most of the information online is making it more complicated than it needs to be. Here's my grounded take.
AI & Performance
Cold plunges, saunas, and the 80/20 rule for recovery trends.
Cold plunges and saunas are everywhere right now. Some of the hype is earned, some isn't. Here's how I decide which recovery trends are worth your time.
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