The program
Twelve weeks. Here's how they look inside.
Not "premium coaching" or "whole-life transformation". This is what it takes up on your calendar, what you get each week, and what's measured to decide the next adjustment.
1 · The cadence
Week 0
Assessment
One 30-min session. You leave with your report, the goal in writing and the lever you start with. It costs $20 USD and is credited in full if you join.
Deliverable: Initial report + agreed goal
Weeks 1–2
Foundational cycle
The 7 levers, one a day. They aren't all added at once: each day adds one and holds the ones before. This is where the inertia breaks.
Deliverable: Daily protocol in the app + weekly report
Weeks 3–8
Consolidation & adjustment
The cycle repeats with what you already hold and moves what you don't. Each week the report is reviewed and ONE thing changes: changing three at once makes it impossible to know which one worked.
Deliverable: Weekly adjustment + video-call mentoring
Weeks 9–12
Autonomy
The goal of the last cycles is for the protocol to hold without me: travel, bad weeks and work dinners included. If it only works while I'm on top of it, it didn't work.
Deliverable: Closing report + maintenance plan
2 · The 7-day cycle
The protocol isn't a list you're handed on day one. It's a cycle that repeats: each day activates one lever and holds the ones before. By the seventh, the report says what held and what didn't.
Day 1
Fixed wake time
Day 2
Morning light, 10 minutes
Day 3
Caffeine only before 1 p.m.
Day 4
Last heavy meal, 3 h before sleep
Day 5
Screens off, 45 min before sleep
Day 6
Movement anchored to your schedule
Day 7
Alcohol-free day + review
The detail of each one, with its mechanism, is open inthe method.
3 · The week, day by day
The coaching runs on a fixed cadence, it isn't an always-on chat. Tuesday, Thursday and Saturday are the follow-up days: your metrics are reviewed and the protocol is adjusted. The video-call mentoring is booked on one of those days, usually Saturday. Monday, Wednesday and Friday the channel stays open for short questions. Beyond that David replies when he can, any day of the week, but no instant reply is promised and this is not a medical-emergency channel.
Open channel
Monday
Open channel for short questions that don't need to look at data.
Follow-up
Tuesday
Your week's metrics are reviewed and whatever's needed is adjusted.
Open channel
Wednesday
Open channel for short questions that don't need to look at data.
Follow-up
Thursday
Your week's metrics are reviewed and whatever's needed is adjusted.
Open channel
Friday
Open channel for short questions that don't need to look at data.
Follow-up
Saturday
Your metrics are reviewed and adjusted. It's the usual day for the video-call mentoring.
Rest
Sunday
No committed channel. If you write, you're answered the next day.
A cadence that holds for three months is worth more than an “always available” that breaks the first bad week. I'd rather tell you the days and keep them.
4 · What the weekly report measures
Four numbers. Not a dashboard of twenty charts nobody looks at, and not a "how did you feel?" with no number behind it.
- Energy start → end
- The week's delta, not a feeling.
- Days logged
- No log, no adjustment: it's the number that rules.
- Average sleep
- Hours and continuity, which aren't the same thing.
- Levers held
- How many of the 7 you sustained, out of the total.
5 · The split
What you put in
- 3 sessions of 40 min a week. Two hours total, no more.
- One check-in a day in the app: 30 seconds, not a journal.
- Reply to the weekly adjustment message.
What I do
- I read your metrics before each adjustment, not after.
- One mentoring video call on the calendar, usually Saturday.
- Follow-up on Tuesday, Thursday and Saturday and an open channel Monday, Wednesday and Friday — the same person, not a team.
What it costs and how to talk it through is one message away.
Or write to [email protected]