Free guides — PDF — science-backed
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3 evidence-based workbooks with real dosages, meal plans, and protocols. No fluff, no marketing — just science you can use today.
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Free
Which Supplements Work (And Which Don't)
22 pages that will save you hundreds on useless pills
- 5 supplements with real evidence (the rest are a waste)
- Why magnesium oxide is throwing money away
- Vitamin D in Estonia: why you need more than you think
- Cheat sheet: what clashes and what boosts absorption
- 30-day plan with weekly progress tracker
Free
8 Weeks to Your Summer Body
A concrete plan: nutrition + training + supplements. Fill in and follow.
- Calorie calculator: your number in 2 minutes
- 5-day meal template (fill in and follow)
- Push/Pull/Legs program — 4 days a week
- Creatine, protein, fat burners: what actually works
- Progress journal: weight, measurements, energy
Free
Sleep, Stress & Energy Without Pills
Tired of being tired? 20 pages of concrete steps.
- Quiz: how exhausted are you really? (10 questions)
- Magnesium for sleep: which form and why it matters
- Ashwagandha: lowers cortisol by 28% — dosage & protocol
- A 15-minute evening ritual for deep sleep
- 30-day energy & sleep journal
What's Inside Each Guide
Science, not marketing
Every recommendation from peer-reviewed research. Zero advertising promises.
Ready-made checklists
Print or fill in on your phone. Daily, weekly, monthly — it's all there.
Exact dosages
How much, when, with what. No 'consult your doctor' instead of an answer.
Self-assessment tests
Find your weak spots in 5 minutes — from vitamin D to stress levels.
Meal & training plans
Not vague advice — templates you fill in and start. Fits any schedule.
Budget from €13/mo
Supplement stacks with real prices. Know exactly what your health costs.
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Push/Pull/Legs Program: Complete Guide to the Most Popular Split
PPL is one of the most effective training splits for building muscle mass. Learn how to set it up correctly.
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Estonia's Fitness Scene Growth: How a Small Country Became a Sports Innovation Leader
Estonia's fitness market is growing rapidly. Overview of new gyms, local brands, challenges, and opportunities for fitness enthusiasts.
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Fitness Trends 2025: What's Changing the Industry This Year?
A look at the biggest fitness trends of 2025 - AI-powered workouts, wearable tech, recovery prioritization, and much more.
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Fitness Events in Estonia 2025: Complete Calendar
Complete calendar of 2025 sports and fitness events in Estonia. Marathons, triathlons, CrossFit competitions, bodybuilding shows, and more.
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67 pages. 0 marketing. 100% science.
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