Free · 5-Day Guide
The Sleep Performance Guide
Sleep is the largest non-pharmacological performance enhancer we know of. Over five short days, learn to define good sleep, measure it honestly, and build a protocol resilient enough to survive real life.
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Why it's worth five days
What optimizing sleep actually does
From the controlled literature on sleep extension in trained populations — and consistent with what the team sees in the elite performers they work with directly — the typical effects of getting all four dimensions right:
You will not find another single intervention that touches every one of these. Not nutrition. Not training. Not supplements.
What's inside
Five days, one bonus. Each is a short, self-contained read.
- Day 1
What Good Sleep Actually Is
A four-dimensional definition of sleep — and why most advice optimizes only one of them.
- Day 2
Investigate
How to actually know what's happening in your sleep: wearables (the real story), at-home testing, and the free validated questionnaires used in research.
- Day 3
Interpret
Normative values, what to ignore on your tracker, and the orthosomnia trap.
- Day 4
Intervene · Part 1
Your sleep environment, anchored on a peer-reviewed narrative review the team published this year.
- Day 5
Intervene · Part 2 + Close
Supplements and how to assemble the protocol.
- Bonus
The Self-Experiment
How to design a real N-of-1 sleep experiment on yourself — including an LLM prompt template for interpreting your own data.
Start tonight
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