Overview
What you'll achieve
Eliminate Performance Drag: Stop wasting energy on procrastination ("Can't Start") and anxiety ("Can't Stop").
Automate Recovery: Install a "Habit Layer" that automatically triggers rest cycles, so you don't need willpower to relax.
End the "Wired but Tired" Cycle: Learn to downregulate your nervous system at will, ensuring deep sleep and present evenings.
Sustain Focus without Burnout: Master the science of the Ultradian switch, working intensely and recovering deeply so you finish the day with fuel left in the tank.
Who this is for
Men running on fumes: Whether you are managing a company, a household, or a career transition, this is for men who feel their biology is working against them.
The "Can't Stop" Guy: You are physically present with family but mentally still at work (Performance Lock).
The "Can't Start" Guy: You waste hours "getting ready" to work because of high friction (Execution Latency).
The "Numb" Guy: You ignore fatigue until you get sick or snap at someone (Endurance Override).
What's included
8 Weekly Live Cohort Sessions: (Weeks 1–8) 60-minute group calls to map your rhythm and install the core protocols.
4 Weeks of Private 1:1 coaching: (Weeks 9–12) Dedicated personal calls to integrate the system into your specific life and schedule.
The Full Friction Audit: A deep-dive diagnostic to identify your specific biological bottleneck.
Custom Protocol Library: Access to the specific tools and routines (e.g., The Physiological Sigh, The Transition Protocol) needed to fix your friction points.
Weekday Support: Direct access for troubleshooting when you get stuck between calls.
Program structure
1. Phase 1: The Reset (Weeks 1–8 | Group)
We work as a small cohort (max 8) to identify where your energy is leaking. We focus on “The Braking System”, teaching you how to stop, so you can actually start. You will learn to map your Ultradian Rhythms and catch stress signals before they become crashes.
2. Phase 2: The Integration (Weeks 9–12 | Private)
The group ends, and we move to 1:1 implementation. We take the system you learned and hard-code it into your unique reality, adapting it for your schedule, your job demands, or your specific stressors.
What you'll need
Brian Bradshaw
Wellness coach
Vancouver, United States
3 years experience
I’ve worked in genetic health and wellness coaching for 3 years, and love to see the progress people make.
"More from Brian
Habits & Recovery
You don't need general advice. You need a custom build. Most men know what they should do, like sleep better, stress less, focus more. The problem isn't knowledge, it's application. You are trying to run a generic "high-performance" playbook on a nervous system that has unique friction points, specific stressors, and a schedule that doesn't fit the standard mold. Habits & Recovery is a 3-month private engineering project for your biology. We bypass the general theory and go straight to the specific bottlenecks slowing you down. We install the science of Ultradian Switching—mastering the switch between intense focus and deep recovery—directly into your calendar. With this you get a dedicated timeline to map your mental and physical energy, install your braking system, and hard-code a rhythm that sustains your specific life.
FAQs
Still need more clarity? Here are answers to some commonly asked questions.
Is this therapy?
No. We don't analyze your childhood; we analyze your inputs. This is a systems engineering approach to your biology. We focus on how you manage effort, stress, and recovery to optimize your output.
I’m already overwhelmed. Will this add more work?
The goal of the program is to remove drag, not add tasks. While the protocols take about 15–20 minutes a day, participants typically report gaining back 1–2 hours of productive energy because they stop "white-knuckling" through brain fog.
Do I need a wearable tracker (Whoop/Oura/Apple Watch)?
No. While data is useful and would certainly enhance your understanding of your signals, a core goal of The Next 90 is building "Interoception", which is the ability to feel your battery draining without needing a device to tell you. We train you to be the sensor.
Is this only for business executives?
No. In fact, it's for regular men. Biology is universal. Whether you are managing a boardroom, a toddler, or a job search, the mechanism of stress is the same. If you have a nervous system, this operating system works.
What happens if I miss a live session?
All Wednesday cohort sessions are recorded and uploaded within 24 hours. However, live participation is encouraged for the live application, discussions (if you decide to participate in them), and practice.
Why does the format change in Month 3?
Most programs fail because the "group energy" fades once the course ends. We switch to private 1:1 coaching in the final month to ensure the habits are hard-coded into your specific schedule, ensuring they stick long after the program is over.