Hey guys- this is those on the current 30-day reset (August intake) I’d like to offer you early access to our new course, Confidence Under Pressure. We’re about 70% through filming, and it’s shaping up to be an absolute ripper. Because you’ve been some of the most engaged members here, you’ll get access before it goes public. All I ask in return is your feedback so we can sharpen it for the wider community. This course is designed to give you the tools to act with confidence in the moments that usually trigger doubt, fear, or anxiety — whether it’s a tough conversation, a big opportunity, or a high-pressure situation. Using a proven system, you’ll learn how to train confidence as a skill that can be applied to any challenge, giving you more calm, control, and the ability to back yourself when it counts. This is the same system I’ve used personally, and it’s had a profound effect on my ability to step up and get amongst it — even in moments where I didn’t feel confident. If you’re keen, drop your name in the comments and I’ll set you up with access. — Dave

Check out the video break down of these 3 staggering benefits of breath work I was speaking rather quickly as my dinner was ready - enjoy 1. Improves Mood & Reduces Anxiety A Stanford randomised controlled study found that just 5 minutes of daily exhale-focused breathing (cyclic sighing) significantly boosted mood and lowered stress markers — performing better than mindfulness meditation. By practicing your flow daily, you’re training your nervous system to downshift out of stress and into calm. 2. Lowers Stress Response & Builds Control Slow, controlled breathing with longer exhales activates the parasympathetic nervous system (your “rest and recover” state). This reduces heart rate, blood pressure, and over-breathing patterns linked to stress — giving you more control under pressure. 3. Enhances Focus & Mental Clarity Breath work literally changes brain activity. Research shows that slow breathing synchronises neural rhythms (“brain coupling”), improving communication between regions responsible for attention, emotional regulation, and memory. The result: clearer thinking, better focus, and more balanced energy throughout your day.

We’re building out more training inside Integrated Training—and I want your input. What course topics would help you most right now? (For example: recovery strategies, advanced breath work, confidence as a skill, focus & attention training, sleep, resilience, mindset etc.) Drop your ideas below—this will directly shape what we build into the upcoming courses over the next few months. Don't hold back - literally anything you want to learn.

Keen to get your views on this. ⚫ Have you found it useful? ⚫ Does it help recovery? What’s the point of sitting in freezing cold water? Honestly—why are we even doing it? Is it really recovery? Here’s what some recent evidence says: - Not great for muscle growth: Cold plunges immediately after strength training can blunt gains over time. - No better than active recovery: Studies often show it’s no more effective than a light cooldown. - Mixed recovery wins: Cold water may reduce soreness and make you feel fresher—but the actual performance benefits are shaky. So if everyone’s saying how great it is for recovery, but the research doesn’t really back it up… what’s the point? Keen to get your views on this.

Hi Dave, Just want to ask you about Dopamine and the role it plays?? Does it have an effect on the limbic system/Amygdala or where does it come in?? Thanks Shane