Field-tested
protocols,
downloadable.
Instant · LifetimePDF guides and printable planners. Download once, own forever.PDF guides and printable planners on the protocols I actually use. Each one is a single file you download once and own forever. No app to install, no account, no subscription.
The whole library.
One download.
All 4 products, built to compound. Snacks fuel the planner, the planner enforces the cortisol protocol, the protocol stabilizes the weight-loss journal. Save $12 versus buying separately.
The catalog.
Four guides. Each one solves a specific problem. Each one stands alone.
High Protein Snacks.
High Protein Snacks.
60 high-protein snack recipes with macros and instructions.
Sixty field-tested snacks across animal, plant-based, and dairy. Every recipe lists grams of protein, total calories, prep time, and an at-a-glance macro bar. Print one page, keep it on the fridge.
- ·20 animal-protein snacks
- ·20 plant-based snacks
- ·20 dairy snacks
- ·Macro bars on every recipe
- ·5-minute and meal-prep filters
The Cortisol Protocol.
The Cortisol Protocol.
Field-tested protocol to regulate cortisol and reclaim morning energy.
A 14-day reset built around circadian-aligned light, caffeine timing, breathwork, and sleep architecture. Includes the self-assessment, the protocol week-by-week, and the bloodwork to ask for.
- ·14-day protocol
- ·Self-assessment
- ·Caffeine cutoff calculator
- ·AM/PM checklist
- ·Lab panel to request
Ultimate Fitness Planner.
Ultimate Fitness Planner.
44-page printable + digital planner: workouts, nutrition, habits.
Plan, log, and review. Weekly grids for resistance training, Zone 2 cardio, mobility, and recovery, plus protein and habit tracking. Print or annotate on iPad.
- ·Weekly + monthly templates
- ·Zone 2 + lifts log
- ·Protein and habit grids
- ·Mobility checklist
- ·Quarterly review
How they compound.
Each guide is useful alone. Together they stack.
Fuel the body.
High Protein Snacks → consistent protein, no thinking required.
Regulate cortisol.
The Cortisol Protocol → AM energy, PM wind-down, sleep that sticks.
Train the body.
Ultimate Fitness Planner → Zone 2 + lifts on a weekly grid.
Measure the result.
Weight Loss Tracker → WHR + weekly delta as the scoreboard.
Skip the math.
Get all four.
- 01High Protein Snacks$9
- 02The Cortisol Protocol$19
- 03Ultimate Fitness Planner$14
- 04Weight Loss Tracker & Journal$9
Quick answers.
What do I get, exactly?+
A PDF you download from Gumroad. Open it on any device: laptop, phone, iPad, Kindle. Print it if you want a paper copy.
Will it work on iPad / Kindle / Android?+
Yes. It's a standard PDF. Annotate in Notability, GoodNotes, or any reader.
Lifetime updates?+
Yes. If I revise the guide, you get the new version free. Same download link in your Gumroad library.
Refund policy?+
7 days, no questions. Email me from the address you bought with.
Will you spam me after I buy?+
I won't add you to any list. If you want the weekly drop too, subscribe separately.
New guides, in your inbox.
One email a week: new guides, new protocols, plus the free 50 High-Protein Snacks PDF on signup.