fter a massive European break, wedding, honeymoon, the works, I knew I couldn’t just ease back into life and hope for momentum to return on its own. In this episode, I walk you through the exact protocols I’m using to rebuild discipline: a month-long training system, my morning routine, and why I believe structure isn’t restrictive, it’s liberating. This is about reclaiming control and setting the tone for the next few months of my life. No fluff, no hype, just systems that work. Aka Effective Philosophy.

(00:00) – The Return: Coming Back with Purpose
(00:38) – Why Discipline Starts with Systems
(01:03) – What Holidays Took Away (And Why That’s Okay)
(01:52) – July Protocol: A System to Reset the Body & Mind
(02:30) – Training Cadence vs. Unrealistic Optimisation
(03:09) – The Two-Part Protocol: Strength + Morning Rhythm
(03:46) – Reality Check: 30s vs. 20s Strength Goals
(04:47) – The Hypothesis: 5x5 Training as a Reset Tool
(06:04) – Weekly Breakdown: Simplicity with Precision
(07:33) – The Four-Week Ramp-Up Plan
(09:06) – How to Push Without Breaking
(10:04) – Defining Your Training Max (Not Your Ego Max)
(11:04) – Running, Flexibility, and Leaving Room for Life
(12:05) – Protocols vs. Fancy: Just Show Up
(12:24) – The Morning Routine: Grounding the Day with Intent
(13:06) – Win the Morning, Win the War
(14:01) – Practical Morning Breakdown & Why It Works
(16:22) – Why Prepping the Day Before is the Real Discipline
(17:46) – 8 Days In: Results and Reflections
(18:23) – Final Thoughts: Be Scientific, Be Accountable
(18:52) – Outro: Discipline Is a Protocol, Not a Mood

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