HPMP Lifestyle & Recovery Foundation Guide

“The Real Stack: Habits That Build You.”

Why Habits Matter More Than Hacks

Vitamins and supplements only work when your lifestyle supports them. Hydration, sleep, sunlight, and movement are what allow everything else to work efficiently. You can’t out-supplement bad habits. The goal isn’t to add more—it’s to build smarter. These are the foundational habits that maximize your stack, recovery, and mindset.

Hydration — The Unsung Performance Enhancer

Hydration impacts energy, digestion, and muscle function. Dehydration slows Drink 0.6–0.8 oz of water per pound of body weight daily. Increase intake with caffeine use, heat exposure, or longer workouts.

I personally try for a gallon a day but anywhere near that is great!

Coach’s Tip

Start your day with 16-20 oz of water before coffee or breakfast. Waiting until you’re thirsty means you’re already behind.

Sleep — The Hidden Growth Phase

Sleep restores hormones, brain function, and muscle tissue. Without deep sleep, recovery stalls, reaction time drops, and progress plateaus._(Renaissance Periodization, Dr. Mike Israetel 2024)_

Aim for 7–9 hours of quality sleep. Focus on REM cycles for true recovery.

How to Improve

No screens one hour before bed. Keep your room dark, cool, and quiet. Magnesium and herbal teas can help calm your system.

Coach’s Tip

You’re not lazy for sleeping—you’re rebuilding. Respect recovery as part of your training.

Movement — Walking, Training, and Getting Outside

Movement keeps your metabolism active and your mind clear. It enhances digestion, cardiovascular health, and mental clarity.

Walk 10–20 minutes after meals to improve digestion. Train with resistance 3–5 days a week, and spend time outdoors for sunlight and Vitamin D.

Coach’s Tip

Movement is medicine. You don’t need to destroy yourself—just move daily and stay consistent.

Recovery Days — Active Rest Done Right

Rest days are when your muscles rebuild and your nervous system resets. Without recovery, progress stalls and injury risk increases.

How to Recover

Stay hydrated, stretch, walk, and fuel with balanced meals. Reflect, plan, and reset for the week ahead.

Coach’s Tip

If you can’t rest, you can’t grow. Recovery is where strength is built.

Screen Detox — Reconnect with the World

Screens overstimulate your brain and reduce dopamine sensitivity, making real-world focus harder. Taking breaks from screens reduces stress and improves mental health.

How to Practice

Set aside 30–60 minutes a day away from screens. Use that time to walk, read, chores and/or reflect.

Coach’s Tip

You can’t recharge your mind by staring at the same thing that drains it.

Putting It All Together — The Foundation Routine

This isn’t about perfection—it’s about rhythm. Build a simple structure around consistency:

Morning: Hydrate with a cup of water and then protein coffee, most vitamins, and a quick stretch.

Daytime: Focused work, drink water, be positive and kind, sunlight exposure, balanced meals.

Evening: Magnesium with water , no screens, do some chores, then relax and reflect.

Weekly: One rest or light movement day. Yardwork day!

Workout: Take Preworkout, supplements, and a meal 2 hours before.  

Your body runs on routine, not chaos. These habits make every supplement, workout, and meal more effective. Fuel your system, don’t just feed it.