Everything you need to know in order to get the deepest, most efficient sleep of your life and wake up feeling REFRESHED! Navigate to pages 6 & 7 for the "Quickstart" version!

Our guide on how to follow Tim Ferris' Slow Carb diet successfully, including recipe guides!

This is how we party at KYP! Ditch hangovers and protect your vitals and circadian biology!

Here is Tim Ferris' original Slow Carb One-Page guide! Be sure to listen to my mini podcast episode on CARBOHYDRATES (link in course) to understand exactly how to add in starchy carbs strategically along with this guide to make the best of both worlds: getting LEAN while performing at your PEAK!

Here are our favorite high-protein snacks with direct links to Amazon for your convenience!

Here's our guide on how to nap like a champ! For those who can't afford to spent 7-9 hours in bed, have a dip in energy in the middle of the day and are trying to avoid stimulant abuse, or travel to new time zones.

A great little guide for high protein meals with recipes included. These are some of my very favorites! See attached links and images to understand how to adjust carbohydrate intake to optimize body composition, performance, and much more!

Here's a roadmap to show you what it's like to work with my team and I 1-on-1 so you have all the testing, accountability, and support your heart could ever desire on your path to health optimization and longevity!

Here is our course on how to do HIIT (High Intensity Interval Training) correctly and effectively!

A guide on how to measure and manage your blood glucose featuring Phil Southerland! Article written by Ariel Kamen

Our guide and interview with Jessie Inchauspe, well known as “the Glucose Goddess”, to evaluate the causes and effects of enacting glucose awareness to the general public. We dive into common dietary and lifestyle behaviors which, when better understood, can cause transformations in the form of confidence and awareness of your unique physiology. Article written by Ariel Kamen

High performers have been searching for the perfect human fuel to sustain their ninja-focused states. Human metabolic pathways produce energy through either sugar or fat breakdown. Glycolysis uses sugar for fuel while ketosis uses fat for fuel. With Frank Llosa, we learn that ketone bodies are a more efficient fuel than glucose. Here, we dive into discussion of ketone power made practical, how to get into ketosis effectively, and ketone salts versus ketone esters.

This guide synthesizes both episodes 5 and 51 with Know Your Physios’ HRV and biofeedback expert, Dr. Jay T Wiles. From Dr. Wiles, we learn about the gold standard biometric that top fitness trackers are able to calculate – heart rate variability (HRV). Stressors today have far exceeded our human threshold of stress tolerance. Learning the motives of HRV can stabilize our stress curve, achieve a state of ease in all levels of performance, and enhance our data-driven decision making.

This guide shows how Nitric Oxide revolutionizes heart health, performance, and well-being. Dr. Nathan Bryan (THE world-renown expert) breaks down the functions of Nitric Oxide (NO) and how it enhances performance and well-being. We learn about the symptoms of low Nitric Oxide levels, how to identify beetroot causes of low NO, and how to restore your Nitric Oxide production to achieve peak performance.

In this guide, we discover our science with Dr. Kayla Osterhoff, and learn to go with our flow and absorb all things Female Biorhythm. Over the course of 28 days, the ability of women to shed, plant, bloom, and grow has allowed humanity to expand for generations. Birth rates, maternal mortality, and formula shortages are serious global concerns. At the core, we discover the Female Biorhythm, a synthesis of the female menstrual cycle and explanations of each day on a hormonal level.

THE OXYGEN ADVANTAGE! Discover the link between breathing and sleep, and how this affects your mental wellness and physical performance. Learn about the underlying physiology of nasal breathing compared to mouth breathing, and how the BOLT score works. Andrés describes the breathing techniques he uses to help improve his free-diving and cycling, while Patrick McKeown breaks down the physiology behind breath holds. We touch on what VO2 Max means, and how it is linked to your breathing and EPO.

Our guide features David (Jacko) Jackso, a professional breathwork coach and master instructor at The Oxygen Advantage. As a breathwork coach, exercise specialist, strength & conditioning coach, and former pro-rugby player, his mission is to help as many people make lasting changes using the Oxygen Advantage framework. After a severe injury, Jacko retired from his rugby career. Through this transition period, he discovered his weaknesses around breathing and its potential to change lives.

In this episode, we discover how boost your biology with Testosterone. The first thing coming to your mind is probably male libido / male sexuality. Testosterone is a hormone that also promotes motivation, memory, and even bone mineral density in both men and women! Lucas Aoun – a naturopath, entrepreneur, leader in the optimal health space and founder of Ergogenic Health – is here to educate us and debunk rumors about testosterone.

In this guide,, we cover almost everything related to sleep. After 20 years of putting his hands in people’s mouths, Dr. Jay Khorsandi molded his dentistry into sleep optimization. He saw how only a few millimeters behind your jaw contains the gateway to health… your airway. His intimate knowledge of the head and neck structure made for his seamless transition into the studies of disordered breathing and helping people with sleep apnea and asthma to navigate their airflow challenges better.

Sarah Turner, an expert in photobiomodulation and the co-founder and Head of Science at CeraThrive, the red light therapy system targets the gut-brain axis. Are you wondering how light can help boost your cognition, immune system, and mood? Do you want to know what energy exposures are in your environment and the foods you ingest? Then stay right here and get to know more about why Photobiomodulation (PBM) can help you optimize your health!

Alan Aragon joins us to talk about the protein requirements for maximizing muscle and longevity. Alan is a nutrition researcher and educator with 20+ years in the field. He's known as one of the most influential figures in the world of evidence-based health and fitness. We explore whether protein sources other than those used in trials offer the same results for muscle growth, the protein requirements for maximizing MPS response and whether protein intake is a threat to longevity.

Discover your Science to Optimize your High. In this guide, we cover ways to promote your endocannabinoid system (ECS) with and without cannabis. Cannabis, also known as weed, pot, ganja, or marijuana is a plant that contains cannabinoid compounds. The two main cannabinoids are tetrahydrocannabinol (THC) and cannabidiol (CBD). THC is responsible for the psychoactive effects of cannabis, while CBD does not produce the “high” associated with THC.