Recommended Tools

Correct Toes (designed by Dr. Ray McClanahan)

Anatomically designed silicone spacers that progressively realign toes to their natural splay position, counteracting the compression caused by conventional footwear.

Vivobarefoot

Most shoes solve a problem that does not exist by cushioning a foot that was built to feel the ground. The Vivobarefoot Gobi II is a premium leather barefoot shoe with a zero-drop sole, wide toe box, and ultra-thin flexible base. It lets your feet do what they were designed to do: splay, grip, and transmit sensory feedback from the ground to your nervous system. The Gobi II is not a training shoe. It is an everyday shoe — versatile enough for the office, a walk, or a weekend — that happens to restore the biomechanical function most footwear destroys. The premium leather ages well. The fit trains your feet every hour you wear them.

AXiOFiT

A weighted flow rope designed for rhythmic, full-body movement patterns that improve coordination, shoulder mobility, and nervous system regulation.

GORUCK

Rucking is walking with a loaded pack. It is the simplest form of zone 2 cardiovascular training that simultaneously loads the skeleton, strengthens the posterior chain, and builds grip endurance. The Rucker 4.0 is purpose-built for this: an elevated plate pocket keeps weight high and secure on your back, extra-padded shoulder straps handle heavy loads without digging, and CORDURA fabric will outlast you. Rucking is weight-bearing cardio with zero impact. It is the movement practice you can sustain for decades without breaking down.

Riverhead Books

Before you buy a tool, understand the mechanism. James Nestor’s Breath is the single best entry point into the science of how humans breathe — and how most of us are doing it wrong. Nestor spent years investigating what went wrong with human respiration, pulling from ancient Buteyko breathing practices, Patrick McKeown’s CO₂ tolerance work, Wim Hof’s cold-breath protocols, and cutting-edge pulmonology research. The book covers nasal breathing, mouth taping, breath holds, diaphragmatic mechanics, and why the shape of the modern human airway has changed. It sold over two million copies and won Best General Nonfiction Book of 2020 from ASJA. Everything else on this shelf makes more sense after you read it.

3M

Medical-grade paper tape that gently holds the lips closed during sleep, promoting nasal breathing without discomfort or residue.

Oxygen Advantage (designed by Patrick McKeown)

A variable-resistance training mask that strengthens the diaphragm and simulates altitude training when used with specific breathing protocols.

Ice Barrel

A 77-gallon upright cold plunge tub made from recycled, medical-grade LLDPE plastic. The Ice Barrel’s vertical design allows full-body immersion up to the neck while using significantly less water (and ice) than horizontal tubs. Cold exposure at 50–59°F activates brown adipose tissue, triggers a norepinephrine release that sharpens focus and mood, and trains the autonomic nervous system to recover from stress more efficiently. The evidence supports 11 minutes of total weekly cold exposure distributed across 2–4 sessions. Pair it with the SereneLife sauna below, and you have a full contrast therapy setup at home.

SereneLife

A portable, one-person infrared sauna with three carbon fiber heating panels, a maximum temperature of 140°F, a folding chair, and a heated foot pad. Infrared heat penetrates deeper than traditional steam, raising core temperature to promote vasodilation, increase circulation, and accelerate the removal of metabolic waste from muscle tissue. Pair it with the Ice Barrel above for contrast therapy — alternating between heat and cold drives repeated vasoconstriction and vasodilation, which flushes inflammation and accelerates tissue repair faster than either modality alone. The SereneLife is the value entry point: 2,000+ Amazon reviews, near 5 stars, and it folds flat for storage.

Amazon Basics

A 10-pound hard rubber medicine ball with a textured grip surface that doubles as a large-muscle myofascial release tool. The firm rubber exterior is what makes this work — soft slam balls compress too much to create meaningful tissue pressure. This ball holds its shape under bodyweight, providing enough surface area and mass to pin large muscle groups against the floor and apply sustained compression. Lie on it over your glutes, hip flexors, thoracic extensors, or lats, breathe into the restriction, and let gravity do the work. The textured surface prevents it from slipping, and the hard rubber construction means it also works for wall throws, partner tosses, and conditioning. Simple, cheap, effective.

Kettlebell Kings

A single-cast iron kettlebell with a textured powder coat finish, designed for ballistic and grind movements — swings, get-ups, cleans, presses, and carries.

TRX

A body-weight suspension training system that enables hundreds of pulling, pushing, and rotational exercises using adjustable leverage and gravity.

Serious Steel Fitness

A heavy-duty continuous loop resistance band (41-inch) available in multiple resistance levels, used for assisted pull-ups, accommodating resistance on barbell lifts, and standalone band training.

Manta Sleep

A modular sleep mask with adjustable eye cups that create 100% light blocking without any pressure on the eyelids, allowing full eye movement during REM sleep.

Hatch

A sunrise alarm clock, sound machine, and smart light that replaces your phone alarm with a circadian-aligned wake system.

FlexiSpot

A height-adjustable desk converter that sits on top of your existing desk and transitions between sitting and standing positions in seconds. The evidence on prolonged sitting is clear: it compresses the hip flexors, deloads the posterior chain, and disrupts metabolic signaling. A standing desk converter does not require you to stand all day — it gives you the option to alternate. The FlexiSpot models feature gas-spring lift mechanisms, dual-tier designs for keyboard and monitor separation, and enough surface area for serious work setups.

Oura

A smart ring that continuously tracks heart rate variability (HRV), resting heart rate, body temperature trends, blood oxygen, and sleep staging — then synthesizes it into daily readiness and sleep scores. Unlike wrist-based trackers, the ring reads from the palmar arteries in your finger, which provides a cleaner signal for overnight metrics. The data is only useful if you act on it: track your HRV trends across weeks, correlate training load with recovery scores, and learn what actually moves the needle on your sleep quality.

RENPHO

A Bluetooth body composition scale that measures 13 metrics — body weight, BMI, body fat percentage, muscle mass, water percentage, bone mass, metabolic age, and more — and syncs them to the free RENPHO Health app on iOS and Android. The app tracks trends over weeks and months, which is where the value lives. A single weigh-in is a data point. A year of weigh-ins is a trajectory. The Elis 2X displays 7 key metrics directly on the scale surface and uses high-precision ITO coating for accuracy down to 0.05kg. It also syncs with Apple Health, Samsung Health, and MyFitnessPal, so your body composition data flows into whatever health ecosystem you already use.