The full index
Frameworks
Every named framework pulled from the show — searchable, filterable, and structured down to the steps, examples, and mistakes.
11 frameworks
Red Head, Blue Head
Spot your pressure state and use a trigger to switch back to calm and task-focused
Learning Through Listening
Turn dead time into deep learning by training your ears to read at speed
The 30 Plants a Week Rule
Feed gut-microbiome diversity by eating 30 different plants every week
The Discipline Equation
Predict whether you'll actually do something before relying on willpower.
Profession, Obsession, Decompression
Sort your whole life into three no-overlap zones so you can be world-class in more than one
GABY Morning Routine
Start every day with Gratitude, Exercise, Breakfast and You
The Brain-Nutrition Protocol
Fuel mood and focus with omega-3s, B vitamins, anthocyanins and vitamin D
Play, Power, People: The Three Energizers
Make hard work energising by adding play, agency and connection
Follow Energy, Not Money
Optimise for what energises you to find effortless, sustainable output over the long game
The More-and-Better Goal Model
Chase more and better at once, and only set goals you actually control
The Perspective-Zoom Reset
Beat a slump by choosing the time frame that reveals the real trend line