The full index
Frameworks
Every named framework pulled from the show — searchable, filterable, and structured down to the steps, examples, and mistakes.
24 frameworks
The 85% Rule
Run at 85 percent effort and you will beat the version of you that ran at 100.
The Rower Minimum Effective Dose
Seven minutes on the rower, four times a week, plus push-ups — that is the whole programme.
The Three-Night Consolidation Window
Protect sleep for three nights after learning anything you intend to still know in a month.
The VO2 Max Pyramid
Build a wide aerobic base at 80 percent, then sharpen the peak with the other 20.
The Leucine-Anchored Protein Protocol
Hit one gram per pound, spread it across servings, and anchor on three amino acids.
The Performer's Energy Reservoir
Protect the reserves before the show, not after, because some of them do not replenish.
Co-Climbing Peer Groups
Pool learning with trusted rivals so everyone compounds at multiples of solo speed
Eccentric-First Strength for Aging
Train the deceleration, hinge without loading the spine, and carry heavy things.
Movement Diagnosis Over Medical Diagnosis
Treat how the body moves, not just the label on the scan
The Sedative Substitution Rule
Conventional sleep aids don't reproduce sleep — replace them with something that costs you nothing.
Thinking Versus Paying Attention
Stop walking the programmatic trail — open your eyes and let the insight arrive.
The Okinawan Aging Model
Old age goes well where the old are treasured, active and needed — and collapses where they sit inside.
Bimodal Stimulation for Tinnitus
Pair the phantom tone with a real touch so the brain learns which sound is fake.
Get Long, Get Strong, Train Hard
Open a new range, lock it in, then load it until it's normal
The Fresh Ears Test
Judge revision 56 against revision 1, not against the hours you spent getting there
The Rucking Protocol
Load your hips, chase the hills, and get strength and endurance in one session.
Calm as a Superpower
Separate intrinsic motivation from anxiety, then run the same operation without the whirlpool.
The Dream Recall Journal and Cue Inventory
Write dreams down before touching anything, then mine the recurring motifs for reality-test triggers.
Diagnose the Tightness Before You Stretch
Never stretch a muscle until you know why it's tight
The Enhancement Adoption Funnel
Track interventions from racehorses to wasting-disease patients to bodybuilders to athletes to the rich, and you see a decade ahead.
Train Power to Age Well
Power detrains first, so train it deliberately as you get older
The Warm-Up as a Movement Intervention
Stop raising your temperature and start changing how you move
Balance Energy, Not Just Time
Time is fixed; deliberately add energy-giving activities to offset the draining ones
The Meditative Palate Cleanser
Absorb the bad news, then do something physical and all-consuming before you act