The TLDR feel like I’m doing “the basics” pretty well but my immunity is still terrible since being a dad - what am I missing? I’ll try keep this short but realise I need to provide enough info for context… here we go… apologies up front for the length of the post. Basically I’m a new dad to a 9 month old boy and it seems like every month or so I’m loosing a week to some bug, and then need to take it slow while recovering, get back in the groove for 2-3 weeks and then back in the trenches… pre being a dad I’d maybe be sick enough to impact training 1-2 times a year. I eat relatively healthy, 2-3 cups of berries a day, healthy fats largely from eggs, avocado, olive oil and supplementing omega 3s (I have a genetic polymorphism that apparently means I do better on monounsaturated vs saturated), plenty of meat, and when I have starches or heavier carbs I try let them have a cool down period first to get cold resistance starches and pair them with vinegar / berberine / cinnamon and / or a walk. My supplement stack is tailored primarily around addressing common deficiencies as well as personal genetic bottlenecks I have due to gene polymorphisms like MTHFR, and others related to estrogen clearing / troubles generating vitamin d / a / choline AM empty - alternate CDP choline / alpha-gpc AM with meal - methylated b vitamin complex - vit d3/k2 - Omega 3s - Artichoke extract (EOD) - Additional sublingual b12 (every 3 or 4 days) PM - tmg - Vit a (every 4 days) - Calcium d glucarate (twice a week) - DIM (twice a week) - Boron - Mag glycinate - Zinc / copper - L-theanine Also incorporate creatine, PHGG, and high dose taurine and glycine into most days as part of a smoothie… I try train 3 days strength, 2 cardio a week (when not battling flu), movement snacks through the day, I’m pretty good with sleep hygiene (baby permitting), breath practices, sun exposure, and getting 10k or more steps, intermittent fasting, cold exposure.. again much better at all these things when not sick / recovering and purposefully remove a bunch of them when I am sick so as not to go further downhill..

The members have spoke and I listened....Most coaches talk about principles. Some share theory. Very few show you exactly what they do themselves. about to change that. I’m opening up my personal playbook, the protocol I run on myself, to show you how I structure my training, nutrition, supplementation, peptides, and recovery strategies to stay at the top of my game. This isn’t a “one-size-fits-all” plan. It’s the real system I use, built from: - Lab data and cellular feedback loops - Peptide science and mitochondrial optimization - Periodized training matched to performance goals - Nutrition timing dialed to physiology, not fads You’ll see the exact tools, dosages, timing, and reasoning I use and how I adjust based on metrics, recovery, and results. If you’ve ever wondered how a coach integrates the science into a living, breathing system… this is your chance to see it in action. Drop a 🔥 below if you want to see the full breakdown of The Coach’s Protocol.I will likely do this as a webinar. Let me know your thoughts who would be interested in seeing this to kick off our monthly case study feature.

Most lifters chase numbers. A heavier squat, an extra plate on the press, another rep on the pull-up bar. But chasing numbers alone doesn’t guarantee growth. True progress comes from mastery from owning every inch of the rep, from creating conditions where the muscle has no choice but to adapt. That’s where Death by 5’s enters the picture. At its core, Death by 5’s is brutally simple: a single set broken into three phases that hit all the major triggers of hypertrophy in sequence. In just one extended effort, you layer mechanical tension, stretch-mediated signaling, and metabolic stress the three pillars of muscle growth. Think of it as condensing a week’s worth of stimuli into a single block of time. The Set Structure A Death by 5’s set unfolds like this: 1. Five Paused Reps with Slow Eccentrics – a 5-second pause at mid-range, then an explosive concentric, followed by a 5-second eccentric. This primes the muscle with mechanical tension, the most reliable driver of hypertrophy. 2. Five One-and-a-Half Reps – working the stretched position with partials and controlled eccentrics. Here you tap into stretch-mediated hypertrophy, loading titin and amplifying signaling pathways that only activate under elongation stress. 3. Rep-Out to Failure – normal tempo reps until you can’t move the weight. This phase maximizes metabolic stress, flooding the muscle with metabolites and ensuring full motor unit recruitment. By the end, every fiber has been called into play, every growth signal has been fired, and the muscle has been pushed through all three hypertrophy mechanisms in one sequence. Why It Works What makes Death by 5’s so powerful is its time efficiency. Traditional programs might spread tension work, stretch emphasis, and pump training across multiple sets or even multiple sessions. Death by 5’s compresses all of it into one structured attack. It’s not just about saving time; it’s about stacking stimuli so the muscle can’t hide, adapt, or coast through the set.