ANARCHY

A LITTLE

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COACHING

LOW PERFORMANCE STATE

NUTRITION PROTOCOL

Core Principles

  • Eat 3–4 structured meals daily (no skipping)

  • Prioritise whole, unprocessed foods

  • Protein at every meal (minimum 30g per serving)

  • Hydration: 2–3L water daily

REBUILD YOUR FOUNDATION

Objective: Restore baseline energy, stabilise hormones, and rebuild consistency.

Daily Structure

Breakfast (within 60–90 mins of waking)

  • Eggs (3–4) or Greek yoghurt

  • Wholegrain carbs (toast/oats)

  • Fruit

  • EVO-T

Lunch

  • Lean protein (chicken, beef, fish)

  • Rice/potatoes

  • Vegetables

Snack

  • Protein + fats (yoghurt + nuts / protein shake) + EVO-T

Dinner

  • Protein source

  • Carbs (moderate portion)

  • Greens

⚠️ Remove or reduce:

  • Ultra-processed foods

  • Excess alcohol

  • Sugary drinks

  • Micro plastics

From foods or supplements

  • Zinc → red meat, eggs

  • Magnesium → spinach, nuts

  • Boron → Prune Juice

  • B12 → Red meat

  • Vitamin D → salmon, sardines, trout, herring or mackerel.

  • Healthy fats → Nuts, seeds, coconut oil, salmon

Focus Nutrients

If possible, prioritise organic or natural food sources. Fish can be a valuable option, though it’s important to be mindful of the potential for heavy metal contamination in certain types. Supplements may also play a useful role, as they can help provide more consistent and measurable intake while potentially reducing exposure to contaminants.

TRAINING PROTOCOL

Focus: Build routine, not intensity

3x per week – Full Body

Day A

  • Squats – 3x8

  • Bench press / Push-ups – 3x8

  • Rows – 3x10

Day B

  • Deadlifts – 3x5

  • Overhead press – 3x8

  • Assisted pull-ups – 3x6

Alternate A/B - Day C = Rest Day

Daily Movement

  • 8,000–10,000 steps

  • Light activity (walking > cardio)

RECOVERY

  • Sleep: 7–8 hours minimum

  • Fixed sleep/wake time

  • Reduce screens before bed

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SUPPORT - ELITE NUTRITION

EVO-T_elite SUPERFOOD MIX

Testosterone & Vigour

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PROUDLY MADE IN THE UK | NO WHITE LABLE | ONLY REAL PREMIUM INGREDIENTS

£24.99

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EACH HONEY BADGER FORMULATION IS OUR OWN, NO WHITE LABEL AND MADE IN THE UK WITH PREMIUM SUPERFOOD INGREDIENTS.

SUPPORT INGREDIENTS

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SUPPORT INGREDIENTS -

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MENTAL CONTROL PROTOCOL

(FOCUS • RESET • PERFORMANCE)

PERFORMANCE BENEFITS

Consistent use improves:

  • Focus duration

  • Stress control

  • Emotional regulation

  • Decision-making

OPTIMISED BUT LIMITED

But your ability to control your mind directly impacts:

  • Energy

  • Focus

  • Decision-making

  • Consistency

If your mind is scattered, your output will be too.

TESTOSTERONE

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