Wherever you are in sobriety, there's something built for that stage.

WHAT YOU GET

Everything I make, in one place.

EVERY STAGE

Built for where you actually are.

Most sobriety content is built for Day 1. That's a real audience and we've got the most for them — but it's not everyone, and it's not where most people stay. The library is tagged by stage so a year-plus-sober member doesn't have to wade past the newcomer stuff to find what's for them.

HOW THE COMMUNITY WORKS

A private Discord with real channels — not a ghost town.

The community lives on Discord. It's free for members, anonymous by default (no real names required), and built so you can find the room you actually need on any given day.

The general room

A welcome channel, an introductions channel, and a daily check-in thread. The "I just need someone to know I made it through today" room. Most members spend the bulk of their time here, especially early on.

Topic sub-channels — for the parts of the rebuild beyond sobriety

Sobriety is the foundation; what you build on top of it is yours. The topic channels let people find the slice of the rebuild that resonates:

Running channel — for the people who, like me, found a lot of recovery in cardio. Training questions, race signups, "I ran my first mile sober" wins.

Lifting channel — programs, form videos, plateau questions, "I hit a PR" wins.

Non-exercise hobbies channel — for members who aren't into the gym thing and don't want to be. Reading, music, gaming, cooking, outdoor stuff, art, whatever is filling the time that drinking used to fill. Just as important as the exercise channels — sobriety needs to fill the hours, and movement is one option, not the only one.

Stage-based channels — Day 1–30, Month 2–6, year+, and a dedicated dry-drunk channel. Members can be in as many or as few as they want.

Community Leads — year-plus members who want a leadership role

Once you've got a year of sobriety, you can apply to be a Community Lead in any channel you care about. Leads help moderate, welcome new members, kick off check-ins, and host the occasional in-channel conversation or themed week. It's not a job — it's a way for long-term members to give back to the version of themselves who was Day 1, and to build their own sense of leadership and ownership in the process. (And it keeps the community alive in every channel, not just the ones I'm awake for.)

What's not here

No real-name requirement. No public posts. No leaderboards. No "30-day streak" gamification — I think that quietly hurts more people than it helps. We don't kick people out for relapsing; the community is for sober attempts, not sober records.

A PEEK INSIDE THE BODY TOOLKIT

What rebuilding the body actually looks like, from someone who did it.

I'm not a personal trainer. I've never had one. I just kept showing up for 5+ years and slowly figured out what works for me. Inside the membership you get the full programming, the form notes, and the diet evolution — and the beginner ramp for anyone who hasn't done this before. Here's a small peek at what's in there.

My current week, six days of training

For context: I'm six-plus feet, low 210s today, came up from 240 at the start of sobriety (and was close to 300 at eighteen). I built this slowly over five-plus years — you should not start here. The beginner ramp lower down on this page is where you start.

Monday — 6-mile run. Work day. That's the whole workout.

Tuesday — rest day. Real rest. The body's still doing work even when you're not.

Wednesday — weighted-vest workout. 30 minutes alternating one minute of lunges with one minute of walking. That's it. It's harder than it sounds.

Thursday — 6-mile run. Same as Monday.

Friday — chest, shoulders, abs (~2 hrs). 3 to 3.5 mile run first, then:

Decline bench press · chest flies · lateral raises (variation A) · lateral raises (variation B) · incline dumbbell press · shrugs · an ab exercise. Sauna after.

Saturday — back, abs, rear delts (~2 hrs). 3 to 3.5 mile run when I'm in the groove, then:

Barbell rows · an ab exercise · reverse flies (variation A, for rear delts) · reverse flies (variation B) · lat prayers on the cable · lat pulldowns · shrugs. Sauna after.

Sunday — legs, arms, abs (~2 hrs). 3 to 3.5 mile run when I'm feeling it, then:

Pit shark squats · leg curls · calf raises · biceps machine · triceps cable · an ab exercise · shrugs. Sauna after.

Shrugs every lifting day — personal preference, I like a big set of traps. Sauna after Friday, Saturday, and Sunday lifts. Three runs Friday through Sunday is the goal; usually I hit two of the three.

Every set uses the drop-set scheme described next.

The drop-set scheme that runs every set

Every lift in that split runs the same way: four working sets to within a rep of failure. Then a fifth set with about 30% off the weight, after 10–15 seconds of rest (just enough to catch my breath), to failure again. Then a sixth set at about 50% off the original weight, again to failure. On the big compound movements — bench, squats, lat pulldowns, incline press, leg curls — I do two drop sets at the 50%-off weight, for seven sets total. It's brutal and it's short, and it's how I keep adding muscle without spending all day in the gym.

The beginner ramp — start here

Do not start with the split above. You will be so sore you won't go back, and the goal isn't soreness — it's showing up consistently. This is a general guideline. No pressure if you don't do all of it. The single most important thing is being there.

The ramp has three phases. Move to the next one when the current one feels easy and automatic. For most people that's a week or two per phase, but it's whatever it is for you.

Phase 1 — Walk. That's it.

Daily walks, or as close to daily as you can get. Outside if possible. Twenty to thirty minutes. No headphones is great. Headphones is fine. The point is to get the body moving and get the head cleared up — both happen almost immediately.

Do this for as long as it takes for it to feel automatic. That is the foundation. Everything else is layered on top.

Phase 2 — Add 20-minute cardio intervals

Two to four times a week, on top of the walks. Stairmaster, bike, treadmill, rower, or running outside — whatever you have access to. The protocol is the same one I used: one minute as hard as you can go, one to two minutes easy, repeat for twenty minutes. That's the whole workout.

After a couple of weeks, push the hard intervals to two minutes. Then three. Then four. Around the seven- or eight-minute mark there's a mental wall where you realize you don't actually need to stop — that's the whole point of this phase. Full detail on how I built this is in the "How I built the cardio" section further down.

Phase 3 — Add a 3-day push/pull/legs lifting split

Three lifting days a week, with at least one rest day in between (Monday/Wednesday/Friday is the classic, but any three-day rhythm works). Keep walking and the cardio intervals going alongside it.

The split is push (chest, shoulders, triceps), pull (back, biceps), and legs. Core gets a few sets at the end of every session. The scheme is the same on every day:

Major muscle groups (chest, shoulders, back, legs): three different compound exercises, three sets each — nine total sets per muscle group.

Smaller muscle groups (triceps, biceps): two different exercises, three sets each — six total sets.

Core: one or two exercises, two to three sets each, at the end.

Pick weights you can do for eight to twelve reps with good form on the first set. The last rep of the last set should feel hard. If you blew through all twelve reps easily, go heavier next time.

Push Day — chest, shoulders, triceps, core

Chest — nine sets total. Pick three compound chest exercises, three sets each.

Good options: flat dumbbell bench press · incline dumbbell press · barbell bench press · machine chest press · weighted push-ups · pec deck.

Shoulders — nine sets total. Three exercises, three sets each.

Good options: seated dumbbell shoulder press · standing barbell overhead press · dumbbell lateral raises · machine shoulder press · cable lateral raises · front raises.

Triceps — six sets total. Two exercises, three sets each.

Good options: tricep cable pushdowns · overhead tricep extension (cable or dumbbell) · skull crushers · close-grip bench press · tricep dips.

Core — two or three sets total.

Good options: planks · hanging leg raises · cable crunches · ab wheel rollouts.

Pull Day — back, biceps, core

Back — nine sets total. Three different compound back exercises, three sets each.

Good options: lat pulldowns · bent-over barbell rows · seated cable rows · single-arm dumbbell rows · chest-supported rows · pull-ups (banded if needed).

Biceps — six sets total. Two exercises, three sets each.

Good options: barbell curls · dumbbell hammer curls · seated incline dumbbell curls · cable curls · preacher curls.

Core — two or three sets total. Same options as push day. Mix it up.

Legs Day — quads, hamstrings, glutes, calves, core

Legs (main lifts) — nine sets total. Three compound leg exercises, three sets each.

Good options: back squats (or goblet squats if you're new) · Romanian deadlifts · leg press · Bulgarian split squats · walking lunges · hack squats.

Hamstring or quad accessory — three to six sets. One or two exercises.

Good options: leg curls (for hamstrings) · leg extensions (for quads).

Calves — three sets.

Standing calf raises or seated calf raises. Both if you want.

Core — two or three sets total.

A note on exercise names

If you see an exercise name and don't know what it is, search it on YouTube — the first few videos will show you the movement and the correct form. The big lifts (bench, squat, deadlift, overhead press, row, pulldown) are the ones to take seriously on form; the smaller movements are forgiving. Over time I'll start uploading my own form demos to the membership.

Where to go from Phase 3

Stay on the three-day push/pull/legs split as long as you want — many people get great results and never leave it. When you're ready for more, here's the progression:

Add a fourth day. Same split, run twice over eight days (PPL/PPL) or split shoulders/arms off into their own day.

Push toward 10–12 sets per major muscle group per week. You're already at nine on the 3-day split. Adding a fourth day naturally gets you there.

Start running the drop-set scheme from my current split (described above this section) on your last working set of each exercise. It's brutal and short. It's how I keep adding muscle without spending more time in the gym.

If you can ramp up further, do. But don't ramp up faster than your body can recover — soreness is information, not a scoreboard, and the people who quit are the ones who tried to do my Friday workout on their second week.

An honest caveat

I'm not a personal trainer and I've never had one. This is what worked for me, written for someone whose situation is roughly similar to mine was — overweight, out of shape, untrained, and starting from zero. If you have injuries, are recovering from surgery, have a medical condition, or are pregnant, talk to a doctor or qualified trainer before starting. The goal here is to give you a real, honest starting point — not to replace medical or professional advice.

Rain or shine — on consistency and momentum

That's me on a Wednesday in the middle of winter, doing the weighted-vest lunge workout out in the dark after I got off work. It was snowing. I'd rather not have been out there. I was out there anyway.

I've done that lunge workout on some of the hottest days of the summer and the coldest days of the winter. Rain, snow, late at night, blazing afternoon sun — it doesn't matter. I don't let myself have an excuse. The reason is simple: momentum is real, and it goes both ways. A streak of showing up builds on itself. A streak of skipping does too — and the second one is much harder to break than the first one is to keep going.

The exceptions I make for myself, and would suggest for you:

Legitimate injury — after I've actually tried pushing through and ended up making it worse. Then I rest until it's healed, however long that takes.

Genuinely sick — like I've tried to train through it and gotten worse. Then I take a day or two off, sometimes more.

Both of those are rare. Very rare. Most of what feels like "I don't want to today" isn't injury or sickness — it's just not wanting to. That's exactly when momentum matters most. The workouts I almost skipped and went anyway are the ones that built me.

A note on overtraining (the lesson I had to learn the harder way)

I'll be honest — early on I really didn't rest much. I'd just go and go and go and go. That mostly worked for me because of where I was starting from and because the daily discipline of showing up was anchoring everything else in my life. But over the years I've had real issues with overtraining, and I've gotten much better at listening to my body and resting when I genuinely need to.

You're going to have to figure out your own line on this. I went too hard for too long because I needed to. You might need to do the opposite. What worked for me is not a prescription for you — it's just an honest data point. Listen to your body, take the rest days the program gives you, and add more rest if you genuinely need them. The point is consistency over years, not perfection over weeks.

How I built the cardio (the way that actually worked)

I built my cardio on the stairmaster, in inpatient treatment, when I had no idea what I was doing in a gym. The protocol was simple: go as hard as I could for one minute, walk for one or two to catch my breath, repeat for 20 minutes. You can do this on a bike, a treadmill, a stairmaster, or just running outside. Stick with it for a week. Then two minutes hard, one easy. Then three or four.

The thing nobody tells you: there's a mental wall around the seven- or eight-minute mark where you realize you don't actually need to stop. After that, it stops being about lungs and starts being about willingness. I built that on the stairmaster, then took it to the indoor track above the basketball courts at that rec center, then to the street. Today on a good day I can run six miles at a sub-seven-minute mile pace, and my half-marathon PR (run alone, with a tracking app) is 1:34:43, set in November 2025 — about a 7:14 per mile pace held over 13.1 miles.

The mantras I used (and still use)

"My legs are fine. My legs are fine. My breathing is fine."

That's what I'd tell myself when my lungs felt out of control on the stairmaster — and it would calm my breathing down, because I knew my legs weren't going to give out on me. Or the reverse, when my legs were screaming: "My breathing's fine. My breathing's fine. My legs are fine." It accepts that it's uncomfortable, and that you're not stopping. That's the whole technique.

The bigger mantra, the one underneath all of this: you can do this. Other people have. You are not the exception.

A PEEK INSIDE THE DIET TOOLKIT

How I ate — and how it changed.

The first six months: HALT first, protein second, sweets okay

The first six months, the most important thing was HALT — never let yourself get too hungry, angry, lonely, or tired. Sobriety is the goal, full stop. Everything else is downstream.

For diet specifically, I focused on one thing: hitting about 0.7 to 1 gram of protein per pound of body weight (around 200 grams a day for me at the time). Beyond protein, I ate whatever I wanted. I have a big sweet tooth and I was not going to add "perfect diet" to "newly sober" — that's how people break.

Months 6–18: slow cleanup, body composition over scale

Six months in, I'd barely lost weight on the scale — still around 230. But my body composition was changing, gaining muscle and losing fat at roughly the same rate. This is why progress photos matter more than the scale. Take them.

Somewhere between six months and the year mark I started slowly cleaning things up. Swapped sugary BBQ sauce for low-calorie hot sauce. Started cutting fried foods. Added leafy greens — spinach, arugula — and cut some of the greasy carbs and chips. It was not all-or-nothing. I'd eat clean for a week or two, then have a week of sweets every night. The honest part: that pattern stayed with me for a while, and I let it. As long as the protein was hitting and the workouts were getting done, I trusted that the diet would tighten up over time. It did.

By the eighteen-to-twenty-month mark — about December 2022 for me — I was down to the 190s for the first time since middle school. I stayed under 200 for a stretch because the mental milestone meant something. Then I deliberately came back up to the low 200s in 2023–2024 with more muscle on the frame. Today I sit in the low 210s, still lean.

What's in the diet section of the membership

The full week of what I eat now. The "first 14 days when nothing tastes right" framework. A protein cheat sheet by body weight. The grocery script for when you used to drink while cooking. The honest "sweets week" protocol — what to do when you fall off without spiraling. And a running thread in the community where members swap meals, ask questions, and call each other up.

You can do this. Other people have done this. You are not the exception. Believe that one thing, and the rest is figureoutable. — The thing I most want you to leave this page with

A FEW HONEST THINGS

What this isn't.

It's not a course. It's not a 90-day transformation program. It's not therapy. It's not a substitute for clinical care if you need clinical care.

It's the steady, ongoing toolkit I'd hand any version of myself — the Day 1 one, the year-2 dry-drunk one, the year-five-plus one still trying to grow. Most sobriety products quietly assume you're Day 1 forever. This one doesn't. New journals, new workshops, new resources every week — built so the membership keeps mattering as you change.

If you're looking for hype, motivation videos, or a "rebuild your life in 21 days" promise, I'm not your guy. If you're looking for a place to keep doing the work — at whatever stage you're actually at — that's what I built.

FAQ

The questions you'd ask if we were on the phone.

What happens if I cancel?

You click "Manage subscription" in your account dashboard, choose "Cancel," confirm. That's it. You keep access through the end of your current billing period — no partial refunds, no extra hoops. The journals you downloaded stay yours forever.

Can I pause instead of canceling?

Yes. Same place in the dashboard. Pauses last 30 days by default and auto-resume, or you can extend. Some months are harder than others — life happens, no judgment.

What if I want to gift a membership?

You can buy a 3-month gift subscription ($50) and send the code to anyone. They redeem, get full access for 90 days, no auto-renewal.

Is there a free trial?

The free 7-day journal IS the free trial. If that didn't land, the membership won't.

What if I'm not ready / I can't afford it?

Stay in the free email list and free community. Both are real. The membership is for people who want more — not a paywall on the things that should be free.

I'm not newly sober. Is this still for me?

Yes — half the library is built for people past Day 90. The Dry Drunk Workbook, Self-Esteem Reset, Year One+ Growth Journal, Money Rebuild Workbook, Family Repair Workbook, the deeper workshops on dating, money, and resentment — those are written for the person who's stable on substance but still working on the rest of life. Use the stage filter in the dashboard and the newcomer material disappears.

I'm a "dry drunk." Is there actually something here for that?

Yes, specifically. The Dry Drunk Workbook is a 30-day diagnostic-and-rebuild — week 1 is honest assessment (what was the drinking actually solving for, and what's still unsolved), weeks 2–4 build the missing skills: emotional regulation, vulnerability, conflict, identity outside the recovery story. There's also a dedicated workshop and Discord channel. It's the work nobody in the niche has built well, and I built it because I lived it at year two.

How much will I actually use it?

Honest answer: depends on you. Most active members use the community most, the resource library second, the workshops third, and the journals as a back-pocket reference. If you only used the community, it'd be worth the $19. If you only used the journals, $25 once-and-done would be a better deal. The membership wins if you want all of it — and a reason to keep showing up at month 6, month 12, year 2.

Are the founding 100 spots really limited?

Yes. Once 100 founding members are in, the price reverts to $19/month for new signups, and founding members keep the $14/$140 lifetime rate. We track openly — the number on this page updates as spots fill.

What if I relapse?

You're welcome in the community. We don't kick people out for relapsing. The community is for sober attempts, not sober records. If you want to pause your subscription while you figure things out, do — and come back when you're ready. No shame, no questions.

What payment methods do you accept?

All major credit cards and several international methods, processed securely by Gumroad — your card data never touches my servers.

Will my information be private?

Yes. The Privacy Policy spells it out. Short version: your email and payment data live in MailerLite and Gumroad respectively. I don't share, sell, or train AI on your information.

JOIN

Lock in your founding rate.

Whether you're on Day 1 or year five-plus, stuck or growing — this is the place built to meet you where you actually are.

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