Performance
Guide
Principles for improving health, energy, recovery, and performance. A complete framework for living and performing at a high level.
Nutrition
Food is your primary performance lever.
Build every meal around a quality protein source: meat, fish, eggs, dairy
Eat whole, minimally processed foods as the default - not the exception
Time carbohydrates around training for energy and recovery
Prioritise micronutrients: vegetables, fruit, and variety
Protein target: 1.8–2.4g per kg bodyweight depending on training load
Recovery
You do not improve during training - you improve during recovery.
Schedule rest days intentionally - they are not failures of discipline
Cold exposure (cold showers, ice baths) reduces inflammation and accelerates recovery
Massage and soft tissue work maintains mobility and reduces injury risk
Stress management is recovery - chronic stress impairs physical adaptation
Deload weeks every 4–6 weeks of hard training prevent overtraining
Sleep
Sleep is the highest-leverage performance intervention available.
Consistent 7–9 hours of quality sleep - non-negotiable
Consistent wake and sleep times anchor your circadian rhythm
Cool, dark, quiet bedroom environment for deeper sleep
Avoid caffeine after 1pm - its half-life is 5–7 hours
Limit alcohol - it destroys sleep architecture even when it helps you fall asleep
Strength
A strong body performs better in every domain of life.
Train compound movements: squat, deadlift, press, row, pull-up
Progressive overload over time is the only mechanism for strength gain
Train 3–5 days per week depending on recovery capacity
Prioritise form and longevity over ego loading
Strength is a long game - consistent training over years beats intense programs that last weeks
Cardiovascular Fitness
Cardio is not the enemy. It is the foundation.
150–180 minutes per week of zone 2 cardio (conversational pace) builds aerobic base
Walking 8,000–10,000 steps daily is the most accessible form of cardio
Running, cycling, rowing - choose what you will do consistently
High-intensity interval training (HIIT) 1–2x per week builds capacity
Cardiovascular fitness predicts longevity better than almost any other metric
Mobility
Mobility is the foundation of movement quality and longevity.
Daily mobility work: 5–10 minutes minimum, morning or post-training
Prioritise: hip flexors, thoracic spine, shoulders, ankles
Mobility determines the quality of your strength - tight hips = poor squat
Yoga and dedicated stretching sessions complement training
Treat mobility like training - schedule it, not just as an afterthought
Stress Management
Chronic stress is a performance killer.
Identify your primary stressors and address them directly
Physical training is one of the best stress management tools available
Daily walks, particularly in nature or sunlight, regulate the nervous system
Limit exposure to news, social media, and reactive communication - especially in the morning
Breathing practices (box breathing, diaphragmatic breathing) activate the parasympathetic nervous system
Consistency
The greatest performance variable is showing up every day.
An average program done consistently outperforms an optimal program done inconsistently
Build systems and environments that make your habits automatic
Track your training - what gets measured gets improved
Focus on processes, not outcomes - control what you can control daily
Identify the minimum effective dose of each habit and protect it above all else