Not Ready for Coaching?

Take the Framework and Do It Yourself.

The complete Triad of Midlife Fitness, written down. Every method, every protocol, every structure we use with our coaching clients. One PDF. £27. Yours forever.

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What This Is

Everything We Know. Written Down for You.

The Triad of Midlife Fitness is the framework behind everything we do at Default Fit. Biology, Lifting, and Nutrition, all threepillars, all working together.

The Blueprint gives you the complete system. The same methods, the same structure, the same protocols we use with our coaching clients. The difference is you run it yourself.

If you're the kind of person who prefers to take the information, understand it properly, and execute on your own terms, this is built for you.

What the Blueprint Covers

Biology

How to increase testosterone naturally. How to lower cortisol so fat loss can actually happen. Sleep optimisation, recovery protocols, and an honest breakdown of what's happening hormonally after 40. This is the pillar most fitness programmes ignore entirely. We cover it in detail.

Lifting

A complete training programme designed for men over 40. Strength-focused, joint-conscious, 45 minutes, three to four times a week. Structured in 8 to 12 week blocks with clear progression. Built to work alongside the biology and nutrition protocols, not in isolation.

Nutrition

Calorie and macro targets. A flexible framework that supports fat loss while preserving muscle. How to eat in a deficit without undermining your hormonal health. Works at home, eating out, travelling. No rigid meal plans.

How the Three Work Together

This is the part that matters most. Why training alone plateaus. Why dieting without addressing biology backfires after 40. How to run all three pillars simultaneously so the results actually compound.

This Is for You If...

You want professional-grade guidance but prefer to work independently
You like to understand the "why" before you commit to the "how"
You're disciplined enough to follow a structured plan without someone checking in on you
You want everything written down so you can refer back to it
You might want coaching later, but right now you want to start with the knowledge

Why This Exists

I'm Brian. I coach men over 40, and I know that coaching isn't for everyone. Some men want to understand the full picture first. Some prefer to run things themselves. Some just want the information written down properly by someone who knows what they're talking about.

That's what this is. Every method, every protocol, every piece of the Triad framework that I use with coaching clients, written out in plain language. No filler, no fluff. Just the system.

If you read it, apply it, and want more support down the line, the coaching is always there. But the Blueprint alone is enough to change how you train, eat, and manage your health for the next 30 years.

FREQUENTLY ASKED

QUESTIONS

How is this different from the coaching programme?

Same framework, same methods. The coaching gives you personalised programming, weekly live sessions, accountability, and direct access to Brian. The Blueprint gives you all the knowledge and structure to do it yourself.

Is this just a workout plan?

No. Training is one third of it. The Blueprint covers biology (testosterone, cortisol, sleep, recovery) and nutrition in equal depth. The whole point is that all three pillars need to work together.

I'm over 50. Is this relevant?

Yes. The biology section becomes more important with age. The Blueprint is written specifically for men dealing with the hormonal and recovery changes that come after 40.

What format is it?

PDF. Instant download after purchase. Designed to be read cover to cover, then used as a reference.

Can I upgrade to coaching later?

Yes. If you work through the Blueprint and decide you want professional support, accountability, and personalised programming, you can join the coaching programme at any time.

What if I'm considering TRT?

Try this first. TRT will make training easier, but it shuts down your natural testosterone production and commits you to medication for life. That's a big decision to make before you've tried to fix things naturally. I know, because going on TRT before trying to optimise naturally was the mistake I made. The biology section of the programme helps you understand your blood work, make informed decisions, and give natural optimisation a proper shot before committing to something permanent.

Do I need a gym?

A gym is ideal, but not essential to get started. We also provide bodyweight programmes for people who travel regularly or who aren't ready for the gym yet. You can begin with bodyweight work and progress to gym-based training when you're ready.

Can I get a refund?

If you genuinely feel the Blueprint isn't what was described, email [email protected] within 14 days. Straightforward.

Get the Triad of Midlife Fitness Blueprint

One payment. Instant download. Yours forever.

PDF. Instant access. 14-day refund policy.