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YOUR FREE BODY

COMPOSITION WORKBOOK

Stop focusing on the scale. Start changing what actually matters — your ratio of fat to muscle. This free guide walks you through the 5 core principles that drive real, sustainable results.

What's Included:

  • Why body composition matters more than body weight — and what to track instead

  • How to prioritize protein to preserve muscle and keep your metabolism working for you

  • How to understand your energy balance and identify your actual caloric needs

  • How to build a plate that fuels your goals without overcomplicating your meals

  • Why exercise is non-negotiable for lasting fat loss — and exactly what kind matters most

  • The lifestyle factors most people overlook: sleep, stress, hydration, and alcohol

DOWNLOAD YOUR FREE GUIDE

YOUR FREE ATHLETIC

PERFORMANCE GUIDE

The hybrid athlete's cheat code to maximizing performance — nutrition, training, recovery, supplements, and peptides, all in one place.

What's Included:

  • How to dial in your macros for your specific performance goals

  • The 5 heart rate training zones and how to use each one

  • Evidence-based supplements with optimal dosing and timing

  • Recovery tools that actually work: cold plunge, sauna, dry needling, and more

  • The truth about peptides — what's real, what's hype, and how to use them safely

The Free Guide Shows You the What.
The Full eBook Shows You the How.

If the free guide resonates with you, the full eBook takes everything further — more detail, more tools, and a complete step-by-step plan you can actually follow.

eBooks

Nutrition &

Body Composition Guide

With so much confusing Nutritional information out there, we wanted to help give some clear, evidence based nutritional advice to help you get started. If you are looking to lose weight, improve lean muscle mass, or just eat cleaner, the nutrition guide is a great place to start.

What's Included:

  • The 5 key principles that drive real, sustainable fat loss

  • How to prioritize protein to preserve muscle & boost metabolism

  • How to understand your energy balance & caloric needs

  • How to build a balanced plate the right way

  • Why exercise is essential for improving body composition

  • Lifestyle factors most people overlook: sleep, stress, hydration & alcohol

  • A "Take Action" worksheet to start implementing today

Who This is Best For:

  • Anyone frustrated with the scale not moving despite their efforts

  • People who want to lose fat without sacrificing muscle

  • Those who feel overfed but undernourished

  • Anyone ready to stop guessing and start following a science-backed plan

CrossFit & Hybrid Athlete

Performance Guide

We love hybrid athletes! we have worked with hundreds of crossfit and hyrox athletes to help them reach their performance goals. The athlete performance guide is your cheat code to maximize your performance. there is no gimmicks or upsell... just solid, evidence based recommendations on nutrition, training, recovery, supplements and peptides to help you reach your athletic potential all based on clinical research and data.

What's Included:

  • Macronutrient & caloric strategies for CrossFit athletes

  • Heart rate zone training breakdown (Zones 1–5)

  • Sleep optimization tips and supplement protocols

  • Recovery tools: cold plunge, sauna, dry needling & more

  • Evidence-based performance supplements with dosing guidelines

  • Introduction to peptides & performance-enhancing compounds

  • Pre-competition carbohydrate loading strategies

  • Micronutrient testing & individualized nutrition guidance

Who This is Best For:

  • CrossFit athletes at any level looking to improve performance

  • Athletes dealing with recovery issues, burnout, or plateaus

  • Anyone wanting a science-backed, holistic approach to training

  • Hybrid athletes balancing strength and endurance

PLEASE READ ALL PRODUCT LABELS AND ASK YOUR PROVIDER REGARDING ANY SIDE EFFECTS OR POSSIBLE INTERACTIONS. PLEASE NOTIFY YOUR PROVIDER IF YOU ARE PREGNANT, BREAST FEEDING, OR PLAN TO BECOME PREGNANT.

The treatment plan is not designed to cure or prevent any disease. They are for general health maintenance only and designed to improve health based on the best available research. Botanicals, supplements, and herbs are not evaluated by the Food and Drug Administration. I do have an affiliation and financial relationship with Designs for Health, Metagenics, and Fullscripts. This allows BDH to provide discounts to our clients with a small commission to keep our prices low so we can help as many people as possible. However, Biodynamic health only uses these products because we believe they use extremely high quality ingredients and 3rd party testing for purity and accuracy of the label.