BrainBrawnBlueprint

What is the BrainBrawnBlueprint?

BrainBrawnBlueprint is a science‑backed coaching program I created after encountering ADHD medication shortages and deciding to manage my own ADHD through a natural, holistic approach. Our mission is to help adults and adolescents harness the power of exercise and nutrition to sharpen focus, build strength and regulate mood without relying solely on stimulant medications. The program combines insights from recent systematic reviews and meta‑analyses to deliver an integrated training and nutrition plan.

Why Exercise Matters for ADHD

  • Improved executive function – A 2025 meta‑analysis found that both acute and chronic exercise produce moderate to large improvements in inhibitory control in adults with ADHD. Research shows these benefits are amplified when exercise includes cognitive challenges.
  • Boosted working memory – Cognitive‑aerobic activities that require constant decision‑making and memory (e.g., dual‑task drills) rank highest for improving working memory in individuals with ADHD.
  • Stress reduction & attentional control – Mind‑body exercises and aerobic training help down‑regulate stress hormones and enhance attention.
  • Multi‑modal training is key – Combining aerobic conditioning, cognitive‑aerobic drills, high‑intensity intervals and resistance training stimulates dopamine release, increases brain‑derived neurotrophic factor (BDNF) and supports overall health.

Nutrition for Focus & Energy

  • Whole‑food patterns – Mediterranean‑ and DASH‑style eating patterns rich in vegetables, fruits, whole grains, nuts and fish are associated with lower ADHD risk and better behavioral outcomes.
  • Micronutrients matter – Many people with ADHD have low levels of magnesium, zinc, iron, B‑vitamins and omega‑3 fatty acids. Targeted supplementation within safe ranges can support neurotransmitter synthesis and cognitive function.
  • Limit sugar & additives – High intake of added sugars, artificial colours and preservatives is linked to increased hyperactivity. Emphasise whole foods and minimal processing.

What’s Inside the Program

  • Progressive 12‑week exercise plan – A periodised training plan that builds from foundational aerobic conditioning and strength work to include cognitive‑aerobic drills, high‑intensity intervals and resistance training for a complete mind‑body workout.
  • Evidence‑based nutrition guidance – Meal plans and tips based on Mediterranean and DASH principles, plus guidance on micronutrient intake. Our store currently offers high‑quality omega‑3 supplements; magnesium, zinc, iron and B‑vitamin products are coming soon.
  • Premium supplement recommendations – We recommend only evidence‑supported supplements. Start with our omega‑3 fish oil (third‑party tested for purity) and watch for upcoming magnesium, zinc, iron and B‑vitamin formulas.

Get Started Today

Select the plan that fits your goals and schedule. Each tier unlocks workouts automatically in our Trainerize app and guides you through the BrainBrawnBlueprint journey.

Choose Your Plan

  • Starter – $49 (4‑week entry program)
    Experience the first four weeks of the program with automated delivery. Ideal for busy professionals who want a low‑commitment introduction.
  • Core – $149 one‑time / $59 per month (12‑week program)
    Access the full 12‑week BrainBrawnBlueprint with automated workout delivery. Great for those ready for the complete transformation without one‑on‑one coaching.
  • Premium – $199 one‑time / $75 per month (12‑week program + nutrition coaching)
    Get the full 12‑week program plus personalized macronutrient targets and supplement consultation. Perfect for clients seeking extra guidance on nutrition and supplementation.

Checkout links are coming soon! In the meantime, feel free to contact us with any questions or to join the waitlist.