The library grows — every two weeks.
Every lesson takes three to five minutes to read and ends with something you can put into practice today.
The recipes — simple dishes with real macros
Food first: before you think about supplements, you get most of it from food. Fully calculated recipes, built around the five-pillar system — many linked directly with the Supplement Compass.
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Flow — the state you can't force
What flow is, the nine dimensions, three personal experiences from swimming to table tennis — and why it holds: Build Skills, Boost Flow.
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VO₂max — the fitness number that predicts longevity
One of the strongest predictors we have for long-term health. How much you really need, how to get there — and why the goal is a protective range, not an elite number. With over 20 verified sources.
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Carbohydrates in practice
Fuel for training and brain. How much you really need (it depends on your training), why quality and fibre are the biggest lever — and where sugar and low carb actually stand.
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Protein in practice
The biggest and simplest lever in nutrition: how much you really need (~1.6 g/kg), why more isn't more, how to spread it across the day — and where to get it from real food.
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Where your attention goes
Where your attention goes, your life goes. Why focus is a trainable skill, what happens in the brain — and three simple ways to set your day deliberately instead of just reacting.
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Strength training — the base that carries everything
Strength is reserve — for your metabolism, your joints and the years that count. Why just 30–60 min/week move a lot, which basic lifts really carry, and how to build progressively.
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The Daily Structure — the frame that carries your day
The bracket over all the habits: the four game changers, a day along your inner clock, and why consistency matters more than perfection. This is where the individual levers come together into a day.
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Cold Exposure
Cold is hormesis you can touch — a short, dosed stimulus followed by adaptation. What the research actually supports, how to start with the cold end of the shower, and where the limits are.
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Breathing: the switch to your nervous system
The only bodily function that runs automatically yet can be consciously controlled — your direct line to the nervous system. Nasal breathing, the 4:6 rhythm and box breathing: calm and focus on demand.
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The Resistance Principle
A world optimised for comfort weakens you quietly. Why real strength comes from self-chosen resistance — and how to dose it instead of getting hurt by it.
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Good sleep starts two hours before bed
Melatonin needs darkness, your nervous system a wind-down signal. Dim the light, the caffeine window, the wind-down ritual — and why the strongest evening lever sits in the morning.
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The 10-minute lever after eating
Ten minutes of light movement after eating measurably lowers your blood-sugar spikes — strongest after dinner. Whether a walk, tidying up or mowing the lawn: the mechanism, the evidence and how to fit it in.
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In sync with the sun
The day-night cycle is the oldest pattern of life — and it sits in every one of your cells. Why light sets your body clock, what happens when the beat tips over, and how you decide your day in the morning.
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Supplement Compass: your minimal stack
No hype, but food first. Pick your topic and the interactive compass builds your stack — with a tier system, the top foods for each nutrient and the clear "you don't need this". Every claim with a source.
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Healthspan: the years that really count
How long you live and how long you live in full function are two different numbers — 9.6 years apart worldwide. Why that is an integration problem and how the five pillars work together.
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Body recomposition: build muscle and lose fat — at the same time
Why it works scientifically, who it reliably works for, and how two hours of training a week are enough. With Mirko's journey: 8 kg of muscle, 6 kg of fat, zero prior experience.
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You sweat more than you think
Why your fluid balance works under different conditions in summer, which lever usually stays unused when you drink — and an electrolyte recipe to mix yourself.
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How much water do you really need?
The foundations version: why hydration isn't a litre target but a balance. Osmolality, the sodium key, the Gatorade check — and what the electrolyte industry leaves out.
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Mobility — what it actually is, and what you can do yourself
Why mobility is a continuum with stability, why your stiffness is largely control — and nine exercises that really carry. With examples from the studio.
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Short clips, follow-along drills and glimpses from the studio: the lessons in motion. Over 9,000 people are already following @andreasheumann_pt.
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