The playbook
Out of Tune.
A hormone playbook for men 35 to 55.
You are not broken. You are out of tune. This is the plain guide to the habits that move testosterone, cortisol and insulin, and what to ask your doctor when habits are not enough.
By Dai Manuel · Coach Moose · Vancouver
$27 CAD
01
What it is
One guide, start to finish
- Twelve short chapters on sleep, stress, training, food and the hormones they move.
- A 28-day program that builds one habit on top of the last.
- A Canadian testing guide: what to ask your GP for, how to prepare, and what the numbers mean.
- A glossary, so SHBG and HbA1c stop sounding like a foreign language.
02
The fit
Who it is for, and who it is not for
For men between 35 and 55 who feel flat, tired or soft around the middle and want to fix the basics before reaching for a prescription or a supplement.
Not for a man with a diagnosed condition looking for treatment. That conversation belongs with your doctor, and the guide will help you have it well.
03
A sample
The five profiles
Most men fit one of these better than the rest. The playbook gives each one a starting week. You can find yours free with the quiz.
| Profile | How he shows up | Do this first |
|---|---|---|
| The sleep-deprived grinder | Short nights, a bedtime that moves around, running on coffee and willpower. | A fixed wake time every day and screens off an hour before bed. |
| The wired but tired | Exhausted all day, then lying in bed with his mind running. | Three minutes of slow breathing twice a day and no caffeine after noon. |
| The overtrained achiever | Trains hard, stays sore for days, and his numbers are going backwards. | Cut lifting volume by 30 to 40% for a week and add two easy walks. |
| The blood sugar rollercoaster | Afternoon crashes, sugar and coffee to get through, energy that swings with every meal. | A protein-forward breakfast and a short walk after meals. |
| The low drive, low mood | Less drive, less interest in sex, and nothing sounds fun any more. | Morning daylight, strength training twice a week and daily steps. |
$27 CAD
One payment. Instant access on one page you can come back to. If it is not for you, the refund policy covers it.
Dai Manuel is a coach, not a doctor. Nothing on this page or in any DadBody program is medical advice, diagnosis or treatment. Talk to your physician before starting any exercise or nutrition program, especially if you have an injury, a heart condition, high blood pressure, diabetes, are on medication, or have not trained in a while. Stop if you feel pain, dizziness or chest discomfort. You take part at your own risk and you are responsible for your own choices.