Signal Guides

HRV & Nervous System

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The HRV Beginner's Field Guide

Everything you need to start using heart rate variability as a daily readiness metric — without the jargon.

• What HRV actually measures
• How to track it correctly
• What your numbers mean
• How to act on the data
• Common HRV mistakes

Nutrition

🥩

Additive-Free Eating: The NAP Blueprint

How to build a clean, whole-food diet that supports nervous system health, gut integrity, and body composition.

• The 12 additives to eliminate first
• Seed oil alternatives that actually work
• Reading labels like a professional
• Budget-friendly clean eating swaps
• 7-day additive-free starter plan

Recovery

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Nervous System Reset Toolkit

A 30-day protocol for shifting your autonomic baseline from sympathetic overdrive to parasympathetic resilience.

• Morning activation protocols
• Evening downregulation sequences
• Adaptogen stack recommendations
• Breath work patterns by HRV state
• Sleep architecture optimization

Movement

⚡

Corrective Movement Fundamentals

The NASM corrective sequence — Inhibit, Lengthen, Activate, Integrate — applied to the 5 most common dysfunction patterns.

• Foot & ankle compensation patterns
• Hip flexor dominance fix
• Upper cross syndrome protocol
• Foam rolling done right
• Movement screen you can self-administer

Nutrition & Body Composition

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TDEE & Macro Mastery

Calculate your real maintenance calories, set macros for your goal, and understand why most online calculators are wrong for you.

• Mifflin-St Jeor vs Harris-Benedict
• Activity multiplier truth
• Protein targets by goal
• Carb cycling basics
• When to adjust and by how much

Free Guide

🧠

The Gut-Brain Axis Field Manual

How your microbiome influences mood, HRV, motivation, and body composition — and the exact protocol to optimize it.

• Vagus nerve and gut connection
• Fermented foods vs probiotic caps
• Foods that destroy gut integrity
• The elimination protocol
• Prebiotic fiber targets by goal