Some Major Projects
These pages range from food resets and fat-adaptation plans through to strength blocks, running tools, walking programs, sleep, breathing, mindfulness and a few bigger-picture health articles.
Reboot#20
A sharp 20-day nutrition reset for tightening food choices, reducing drift and getting back into a cleaner rhythm.
6-Week Fat Adaptation Food Plan
A structured six-week tracker to help shift the body toward better fat use, steadier appetite and more reliable energy.
Fat-Adaptation Diet for Athletes
A sports-focused look at fuelling endurance while improving metabolic flexibility and reducing constant carb dependence.
3-Part Ketosis Plan for Men
A staged ketosis-style reboot aimed at men wanting weight control, appetite stability and a harder health reset.
Zone-like Nourishing Plan
A practical nourishing structure using balanced meals, steady energy and less food chaos — without overcomplicating it.
Food for Thought Principles
Simple food ideas and guiding principles for people wanting to eat better without turning every meal into a spreadsheet.
3-Day Detox
A short, focused food reset to pull things back into line and create a cleaner starting point.
Hydration Strategy
A practical hydration plan looking at fluid, timing, sweat, thirst and real-world exercise needs.
CGM Experiment
A glucose-tracking project exploring food response, energy, appetite and what your blood sugar may be telling you.
Time Restricted Eating Plan
A structured approach to eating windows, appetite control and simplifying the daily food routine.
Pampy’s Porridge
A breakfast club favourite — simple, nourishing and built for better satiety to start the day.
Men’s Strength Routines
Simple, practical strength routines for men wanting muscle, structure, capability and fewer old-man excuses.
Annie/BP Strength Sets
A useful starter strength library with clear exercises and simple structure for regular movement.
DB Strength Videos – Series 1
A dumbbell-based strength series for people wanting simple exercises they can follow and repeat.
DB Strength Videos – Series 2
A second dumbbell series with a stronger focus on spinal strength, posture and whole-body control.
Stretching Video Series
A simple stretching library to loosen the body, improve feel and help people move a little less like timber.
Core Strengthening Video Series 1
A core video playlist for stronger trunk control, better posture and improved movement confidence.
Core Strengthening Video Series 2
A second core strengthening series to build better mid-section support and movement control.
Ellies – Woman Strengthening Series
A women’s strengthening series designed for consistency, confidence and practical winter movement.
30 for 30 Strength Series
A 30-day strength project built around short sessions, simple wins and repeatable daily commitment.
Walk the Line Program
A walking tracker for people rebuilding health, creating consistency and proving that simple still works.
100 Club Press Set
A pressing challenge for upper-body strength, discipline and a bit of honest old-school grit.
Pampy’s Peloton Cycling Series
A cycling project for structured effort, aerobic rhythm and indoor training that still has some bite.
City to Surf 2026 Programs
A graded City to Surf preparation hub for walkers, shufflers, runners and the more ambitious winter movers.
BPRUNS Articles – Series 2
A collection of Brad’s running articles covering technique, training, endurance thinking and practical runner wisdom.
Running Drill Set
A simple drill set to sharpen running posture, rhythm, foot contact and movement economy.
Running Strength Set
Strength work for runners who want stronger calves, hips, tendons, posture and late-race resilience.
DTI Calculation
A simple calculator for finding your daily training intensity — controlled, repeatable and sustainable running effort.
Women and GLP-1 Medication / Strength
A practical article connecting GLP-1 therapy with the importance of resistance training and muscle protection.
Protecting Muscle Mass
A clear reminder that muscle is not just gym decoration — it is metabolic, structural and long-term health currency.
Mindfulness App
A simple wellbeing tool for slowing down, breathing better and giving the nervous system a bit of breathing room.
Sleep Project
A practical sleep project looking at routine, restoration, stress, fatigue and better nightly recovery.
Box Breathing
A simple breathing practice to calm the system, improve control and take the edge off stress.
Limitless Mind Hack Series
A performance-minded series exploring mental tools, belief, focus and the better operating system between the ears.
BP Questionnaires
These screens are designed to help identify patterns around nutrition, energy, exercise readiness, inflammation, sleep, endurance training and mental wellbeing before deciding the most useful next step.
Dietary Questionnaire
A broad nutrition screen looking at food habits, appetite, alcohol, snacks, hydration, protein intake and general eating structure.
Carb Intolerance Q
A practical screen for reduced carbohydrate tolerance, cravings, energy crashes, belly-weight gain and processed food sensitivity.
Chronic Inflammation Questionnaire
Looks at pain, stiffness, recovery, gut health, food quality, sleep, stress and lifestyle factors linked to inflammation load.
Pre Exercise Questionnaire
A pre-training readiness screen before exercise programming, fitness testing, coaching or increasing physical activity.
Running Questionnaire
Captures running history, injuries, goals, current load, event plans, recovery habits and what the runner may need most.
Multi-Sport Questionnaire
For triathlon and multi-sport athletes — swim-bike-run balance, training history, injuries, recovery and race goals.
Mental Wellness
A gentle wellbeing check-in around mood, stress, sleep, coping, connection and support — practical, not heavy.
Sleeping Questionnaire
A sleep and recovery screen looking at rhythm, fatigue, wakefulness, stress load and daily habits affecting restoration.
Further BP Projects
Here you'll find a collection of my practical projects, programs and experiments. From getting started with strength training to understanding food, inflammation, sleep and mental wellbeing.
Pick something that interests you, have a read, and most importantly, give it a go!
Spring Menu 2026
Simple, nourishing food without the calorie counting or complicated diet rules. Explore practical breakfast, lunch, dinner and snack ideas to make eating well easier.
Easy Men's Starting Routine
For the bloke who knows he should be doing something but hasn't quite got started. Simple, manageable functional movements to rebuild strength, mobility and confidence.
Starting DB Routine
A straightforward introduction to dumbbell training. Build useful muscle, improve everyday strength and develop a sustainable routine without spending hours in the gym.
The Beer Post
One of life's great pleasures for many! But what does beer really do to our health, recovery and metabolism? A practical look at the science behind the humble cold one.
Learning to Run
Running isn't simply about going faster or further. Learn the fundamentals of posture, stride length, cadence and controlled effort to build a more enjoyable and sustainable running habit.
The Elane Project
Explore the Elane Project, part of my collection of individualised health and lifestyle initiatives. A project focused on practical action, learning and personal progress.
Inflammation Reset Diet
What we eat can influence how we feel, recover and function. Explore a food-first approach to supporting healthy inflammatory responses through simple, nourishing choices.
The CGM Project
What's happening to blood glucose when we eat, move and go about our daily lives? Explore my metabolic experiments, ketosis and the fascinating world of glucose monitoring.
Sleep Matters
Sleep is one of our most powerful tools for physical and emotional restoration. Explore sleep rhythms, common disruptors, the 3 AM wake-up loop and practical strategies to improve your nights. Guide your sleep. Don't grade it!
Mental Health Matters
Give your emotional health its best chance. A practical look at how movement, nourishing food, restorative sleep and everyday lifestyle choices can support resilience, confidence and emotional wellbeing.
These projects are provided for education and general wellbeing. They're not intended to diagnose or treat medical or psychological conditions. Where appropriate, seek individual professional advice.
Brad Pamp | Exercise Physiologist & Nutritionist