Issue 41 · Recovery
The quiet half
of getting
stronger
Clear, sourced writing on training, food and sleep - checked against named public-health sources, and free of supplement talk.
100
Guides
40
Programs
600+
Videos
8
Free to read
Issue 41 · what’s inside
- One ideafrom a guide, in three paragraphs
- One mealwith the label arithmetic shown
- One habitsmall enough to start on Monday
Nutrition
What 90g of protein actually looks like
Four plates, with the label arithmetic printed beside each one, because grams are abstract and dinner is not.
Fitness
Train easy, recover hard
Most training weeks fail on the easy days, not the hard ones. Here is how to tell which day you are actually having.
The Sunday brief
One idea, one meal, one habit. Nine minutes, every Sunday morning.
What is in itNo ads · no supplement deals · unsubscribe anytime
Start here
Four guides, one from each section. If you read nothing else, read these.
Fitness
Progressive overload, without the spreadsheet
The single idea behind every strength program, in plain arithmetic - plus four ways to apply it that are not “add more weight”.
Nutrition
How to read a nutrition label in ten seconds
The lines that matter, the one that is routinely misread, and the sentence on a supplement label that tells you how much to trust it.
Recovery
A sleep window is easier to keep than a sleep target
Aiming for a number of hours fails quietly. Aiming to be in bed inside a two-hour window does not.
Wellness
How to read a health headline
Six questions that let you dismiss most fitness news in the time it takes to read the sub-headline.
The four sections
Eight guides, free to read and complete. Ninety-two more sit behind the subscription, along with the programs built from them.
Fitness
Training explained by mechanism, so you can build a week instead of copying one.
Nutrition
Food written as arithmetic and labels, not as rules and never as supplements.
Recovery
The half of training nobody schedules: sleep, rest days and the time in between.
Wellness
Habits, attention and how to read the health advice pointed at you.
Membership
You have read eight.
There are ninety-two more.
The eight guides on this site are the ones we would hand a stranger, and they stay open. A subscription is the rest of the library, plus the programs that put it on a calendar and the kitchen that does the shopping.
100
Guides, eight of them free
40
Programs
600+
Movement demonstrations
220
Meals, with shopping lists
1
Forty programs, already planned
A program takes what the guides explain and puts it on a calendar.
2
Six hundred movements, shown
Reading how a movement works and seeing it are different things.
3
Two hundred meals, with the shopping done
The nutrition guides teach you to read a label and build a plate.
4
Ninety-two more guides
A hundred guides in total, and the eight on the open site are the sample.
5
A record that survives the week
Training memory is short and self-report is unreliable.
6
Something new every month
The library is not a box that shipped once.
One price, one library. No tier above the one you are on, and nothing inside a program that asks you to buy something else.
How we work
We do not quote statistics we cannot show you the arithmetic for.
Read our editorial standardsWhat we publish
Explanatory writing on training, food, sleep and habit, for people who are not specialists. Forty-one weekly issues so far, and zero sponsored posts in any of them.
What we do not
No statistics in our own voice, no bylines we cannot stand behind, no product scores, no before-and-after photographs.
How we are funded
We are paid a commission when somebody subscribes through our links. That is the only money that reaches us: no advertising, no sponsored content, no supplement partners, and nothing paid for a mention.
The Sunday brief
One idea, one meal, one habit. Nine minutes, every Sunday morning.
No ads · no supplement deals · unsubscribe anytime
What is in it