Train.
Fuel.
Perform.
The no-BS guide to eating, training, and performing at your peak. Built for teen athletes 13–18 on the MetFix Foundations curriculum. No supplements. Bodyweight and at-home workouts. Just the truth about how your body works.
Mind
Stress, Cortisol & Sleep
Your brain is the most important muscle. Learn how cortisol destroys your gains, why sleep is your secret weapon, and how to manage stress without losing your edge.
Muscle
Movement, Strength & Conditioning
Bodyweight mastery before barbells. The MetFix framework adapted for teenagers — mechanics first, intensity second. Bodyweight and at-home workouts.
Mission
Fuel Protocol & Lifestyle
Food is information. The MetFix diet framework — real food, no seed oils, no sugar — adapted for teen athletes who eat school lunch and have $20 to spend.
Eight Modules.
One Framework.
What Is Health?
It's not about abs. It's about your engine.
Health isn't a number on a scale. It's your ability to do hard things — physically and mentally — for a long time. This ...
Fuel Protocol
Food is information. What are you telling your body?
The MetFix diet isn't a diet — it's a framework. Meat, vegetables, nuts and seeds, some starch, little fruit, no sugar, ...
Stress & Cortisol
Your body doesn't know the difference between a test and a bear.
Cortisol is your stress hormone. In short bursts, it's useful. Chronically elevated, it destroys your sleep, tanks your ...
Movement Mastery
Master your body before you touch a barbell.
functional fitness's L1 framework and the MetFix exercise protocol both start with the same principle: mechanics first, ...
Sleep & Recovery
You don't grow in the gym. You grow in bed.
Sleep is when your body builds muscle, clears cortisol, consolidates memory, and releases growth hormone. Cutting sleep ...
School Survival Guide
How to eat right when the food around you is garbage.
School cafeterias, vending machines, and fast food are designed to make you eat processed junk. Here's how to navigate a...
The Nutrition Lies
How bad science and corporate money broke the food system.
For 70 years, the wrong people gave the wrong advice — and the food industry paid for it. Here's what actually happened,...
In-Season vs Off-Season
Train smarter, not just harder. Your program should change with your calendar.
Elite youth athletes don't train the same way year-round. Your body needs different things depending on where you are in...
The Insulin Problem
Why carbs are wrecking your performance — and how to fix it.
Insulin is the most important hormone you've never been taught about. It controls whether your body burns fat or stores ...
Sleep Architecture
The most underrated performance lever you have.
Sleep is not passive recovery. It's the most anabolic, most cognitively restorative, most hormonally critical process yo...
Supplement Myths
What the industry doesn't want you to know.
The supplement industry generates $50 billion per year by selling teenagers things they don't need, things that don't wo...
Mental Performance
Your brain is a muscle. Train it like one.
Focus, stress management, competition nerves, test anxiety, motivation — these are trainable skills, not fixed traits. T...
Recovery Science
You don't grow in the gym. You grow between sessions.
Training is a stimulus. Recovery is where adaptation happens. Most teen athletes overtrain and under-recover, leaving ga...
Hormones 101
The chemical messengers running your body — and how to work with them.
Testosterone, growth hormone, cortisol, insulin, leptin — these hormones control your body composition, energy, mood, fo...
Belly. Body. Brain.
Every day: one recipe, one workout, one science lesson. Adapted from the brokenscience.org Daily Fix format.
Power Bowl
Ground beef, cauliflower rice, and roasted vegetables. 5 ingredients, 20 minutes, high protein, low carb.
- —1 lb ground beef (80/20)
- —1 cup riced cauliflower (fresh or frozen)
- —1 cup broccoli florets
- —1 bell pepper, sliced
- —Salt, pepper, garlic powder, butter
Foundation Day
Full depth, knees track toes
Chest to floor, full lockout
Anchor feet, full range
Chest to floor, jump and clap overhead
Why Your Body Runs on ATP
Every movement you make — from blinking to sprinting — is powered by a single molecule called ATP (adenosine triphosphate). Your body makes it from the food you eat, primarily in your mitochondria. The better you feed your mitochondria (real food, not processed junk), the more ATP you produce, and the better you perform. This is why diet and training are inseparable.
Field Guides
Eat Like an Athlete
Meat, vegetables, nuts and seeds, some fruit, little starch, no sugar, no seed oils. That's the whole protocol.
Module 02 →
Master Your Body
Mechanics → Consistency → Intensity. The MetFix progression for teen athletes. Bodyweight and at-home workouts.
Module 04 →Get the ATP App
Log your Daily Fix workouts, track your meals, monitor your sleep, and follow your progress through the 8-module ATP curriculum. Built for teen athletes who want to take their health seriously.
Workout Tracker
Log every Daily Fix BODY workout with reps, time, and notes
Meal Logger
Track your BELLY recipes and build your own meals from real food
Progress Dashboard
See your streaks, benchmarks, and improvement over time
ATP Tools
Metabolic Quiz
6 questions. Get your grade and a personalized module recommendation.
Workout Generator
Pick goal, time, and equipment. Get a complete session instantly.
Food Analyzer
Log what you ate today and get an honest grade on your nutrition.
Locker Room
Post scores, track your streak, and compete on the national board.
Built on Real Science.
Designed for You.
ATP is built on two evidence-based frameworks: the MetFix Foundations Course (metabolic health, insulin resistance, mitochondrial function) and functional fitness methodology (movement mechanics, nutrition, teen-specific programming, scaling).
The Daily Fix format is adapted from brokenscience.org/fix/ — the BELLY/BODY/BRAIN daily structure that makes health simple and consistent.
No supplements. Bodyweight and at-home workouts. No perfect diet. Just the right information, applied consistently, over time.
MetFix Foundations
Metabolic health, insulin, mitochondria, behavior change
Functional Fitness
Functional movement, nutrition, 10 physical skills
Teen Programming
Teen-specific programming, mechanics-first, scaling
Daily Fix Format
BELLY · BODY · BRAIN — daily consistency framework
Ready to start?
Module 01: Fueling the Machine