93frameworks
Quality
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Destination Obsession Cure
Transform relentless drive into sustainable success with intentional recovery
Find Buried Treasure
Reclaim joy by reintroducing childhood passions into daily micro-moments
Sleep Resilience Over Optimization
Build sleep that holds up under chaos by anchoring a consistent schedule, not chasing perfect sleep.
Down-Regulation as a Trainable Skill
Train your nervous system to switch off on command with short daily sensory-free reps.
The Twin Cycles of Elite Performance
Oscillate between High Excellence Cycles and Deep Recovery Cycles for sustainable mastery
Pre-Rotation Private Key RecoveryIn-depth
Lock in your digital identity recovery path before you ever need it
Quiet Resilience Practice
Resilience isn't being unbreakable; it's moving through pain with purpose and showing up again.
The Environmental Reset Recovery Model
Change your environment completely and stay too busy to relapse by replacing destructive people and places with productive ones
The Full Engagement Energy Management System
Manage energy, not time, across four dimensions to achieve sustained high performance
The PlantPower Transformation Protocol
Radical life transformation through plant-based nutrition, progressive training, and identity reinvention
Photobiomodulation Protocol
Use red light to supercharge cellular energy production and recovery
The Rest Ethic Principle
The best thing for your work ethic is to have a rest ethic — rest is not the absence of work but a practice unto itself
Protecting the Asset
Your most valuable asset is yourself — prioritize sleep, health, and recovery to sustain peak contribution
The Oscillation Principle
Alternate between energy expenditure and recovery to sustain peak performance
No-Nap Recovery Framework
Recover from bad sleep
Periodized Cold Exposure
Strategic cold use
Grip Strength Assessment
Measure grip strength
Burnout Recovery Framework
Wholeheartedness and Exploration
Addiction Recovery Framework
Overcome addiction
The Hangover Recovery Framework
Relieve hangover symptoms
Post-Workout Nutrition
Refuel and recover
Submaximal Training Framework
Train smarter, not harder
The Self-Care Framework for High-Performance
Prioritize self-care to achieve peak performance
Recovery and Self-Care Framework
Prioritize recovery
BPC-157 Framework
Healing and recovery through peptide therapy
The Relational Recovery Framework
Healing through connection
The Do Nothing Framework
Avoid compensating for bad sleep
Vertical Jump Test Framework
Assess vertical jump as a metric for recovery
Grip Strength Testing Framework
Assess grip strength as a metric for recovery
Libido Baseline Assessment Framework
Establish a baseline for libido
Adaptation Framework
Adaptation is key to recovery and performance optimization
Galpin's Law
Methods are many, concepts are few
Bowling Alley Resilience Framework
Widen the lane for improved resilience
Recovery System Training Framework
Train recovery like a skill
Acute State Shifter Framework
Quick fixes for bad days
Heart Rate Variability (HRV) Framework
Use HRV to monitor and optimize recovery
Recovery Combination Framework
Combine techniques for optimal recovery
Thermal Therapy Framework
Use heat or cold to enhance recovery
Compression Gear Framework
Wear compression
Box Breathing Framework
Breathe to recover
Recovery Acceleration Framework
Accelerate recovery
Overload and Recovery Framework
Manage overload for optimal recovery
Adaptation vs Optimization Framework
Balance immediate gratification with delayed adaptation
Homeostasis Framework
Return to balance
Hormesis Framework
Micro insult, big adaptation
Recovery Framework
Maximize Recovery
Periodic Deload Framework
Deload for progress
The Rule of Thirds Framework
Balance exercise selection
Autoregulation Framework
Listen to your body
Maximum Recoverable Volume (MRV) Framework
Train as much as possible while recovering