TECH DAD RESET

Transform Your Energy, Focus, and Family Connection in 30 Days

A System Built Specifically for Tech Professionals Who Need Results Without Wasting Time

Phase 1
FREE
2
Phase 2
3
Phase 3

This isn't about perfect implementation. It's about systematic intervention in the biological systems that drive your energy, focus, and resilience.

The 3-phase approach follows the only sequence that works for tech professionals in crisis: rebuilding your emotional firmware before attempting to change your behavioral software.

Ideal for tech professionals who:

Need sustainable energy for demanding workdays
Want to be present with family, not just physically there
Face unpredictable schedules and high pressure
Have tried other approaches without lasting success

WHAT TECH DADS ARE SAYING

Michael K.

Senior Developer

FAANG

"After just 10 days of Phase 1, my deep sleep increased from 42 to 68 minutes nightly according to my Oura ring. By day 30, I'd lost 11 pounds without feeling like I was dieting."

Results: 62% more deep sleep, 11 pounds lost in 30 days

Jason R.

Engineering Manager

Startup

"I was skeptical about the morning sunlight thing, but within a week I was waking up naturally before my alarm. By the end of the program, my team had noticed I was more present in meetings and making faster decisions."

Results: Natural wakeup, 45% better focus duration, improved leadership presence

THE 30-DAY ROADMAP

1

Emotional Fitness

Days 1-10FREEYou are here
2

Physical Resilience

Days 11-20
3

Nutritional Intervention

Days 21-30

PHASE 1: EMOTIONAL FITNESS FOUNDATION (Days 1-10)

Rebuild your neurobiological operating system through targeted interventions in your circadian rhythm, stress response, and reward pathways.

PHASE 2: PHYSICAL RESILIENCE (Days 11-20)

Build physical capacity through minimum effective dose exercise protocols designed for maximum results with minimal time investment, creating body awareness and energy management.

PHASE 3: NUTRITIONAL INTERVENTION (Days 21-30)

Once your brain isn't in emergency mode and your body is moving regularly, we fix the metabolic chaos. Not through willpower or restriction, but by leveraging your newly regulated systems and movement awareness.

Each phase builds on the previous one, creating compound effects that would be impossible with isolated interventions.

PREVIEW: YOUR DAY 1 IMPLEMENTATION

Here's exactly what you'll do on Day 1:

AM

Morning Protocol (5 minutes)

  • 1.Morning sunlight exposure (5 min): Step outside to reset your circadian rhythm
  • 2.Physiological sighs (30 sec): Simple breathing pattern to regulate stress hormones
PM

Evening Protocol (3 minutes)

  • 1.Digital sunset: Set devices to grayscale mode 2 hours before bed
  • 2.Bedroom temperature optimization: Set to 65-68°F for optimal sleep

Expected Results Timeline:

Days 1-3

Morning energy improvement

Days 4-7

Improved stress recovery

Days 8-10

Enhanced family presence

Total daily time investment: 8-10 minutes

PHASE 1: EMOTIONAL FITNESS FOUNDATION

The first 10 days focus on rebuilding four critical biological systems:

1-2

CIRCADIAN RESET

Implementation Difficulty:

Synchronize your master biological clock through morning sunlight exposure and sleep environment optimization. This creates the foundation for all hormonal systems.

Time required: 5-10 minutes daily
3-4

NERVOUS SYSTEM REGULATION

Implementation Difficulty:

Add targeted breathing techniques to build conscious control over your autonomic nervous system, creating the ability to shift between focus and recovery states.

Time required: 3-5 minutes daily
5-6

DIGITAL BOUNDARY ESTABLISHMENT

Implementation Difficulty:

Recalibrate your dopamine system by creating strategic boundaries around technology use, restoring natural motivation and focus.

Time required: Setup only (5 minutes)
7-8

HORMETIC STRESS INTRODUCTION

Implementation Difficulty:

Add brief cold exposure to activate resilience pathways and optimize your stress response system while triggering positive neurochemical cascades.

Time required: 30-60 seconds daily
9-10

INTEGRATION

Implementation Difficulty:

Create sustainable systems by integrating new habits into your social and professional environment through specific communication and boundary-setting practices.

Time required: 10 minutes

Each element is introduced progressively, with clear implementation instructions and troubleshooting guides. The total daily time investment never exceeds 15 minutes.

Complete program access, not a trial

PHASE 2: PHYSICAL RESILIENCE

Days 11-20 build physical capacity through minimum effective dose exercise protocols:

DAYS 11-13: MINIMUM EFFECTIVE EXERCISE

Implement precisely calibrated HIIT and resistance training protocols requiring only 15-20 minutes, 2-3 times weekly.

DAYS 14-17: MOVEMENT INTEGRATION

Create natural movement opportunities throughout your day, developing a baseline of activity without dedicated workout time.

DAYS 18-20: RECOVERY OPTIMIZATION

Add strategic recovery techniques to enhance adaptation and prevent plateaus while building awareness of energy expenditure.

These physical protocols are specifically designed for tech professionals with minimal time and maximum cognitive demands, building the foundation for nutritional changes in Phase 3.

PHASE 3: NUTRITIONAL INTERVENTION

Days 21-30 leverage your restored biology and physical awareness to implement metabolic optimization:

DAYS 21-23: PROGRESSIVE FASTING WINDOWS

Establish 12:12 schedule (12 hours fasting, 12 hours eating) to enhance metabolic flexibility and fat metabolism, building on your physical awareness from Phase 2.

DAYS 24-27: EXTENDED FASTING ADAPTATION

Progress to 14:10 and 16:8 schedules, optimizing insulin sensitivity and cellular cleanup mechanisms with a solid physical foundation already established.

DAYS 28-30: KETOGENIC TRANSITION

Implement protein-first approach with strategic carbohydrate reduction to enhance cognitive performance and fat metabolism, leveraging your established movement patterns.

These nutritional interventions become significantly easier to implement because of the physical awareness developed in Phase 2 and emotional regulation from Phase 1, requiring minimal willpower.

HOW WE SUPPORT YOUR SUCCESS

Minimum Viable Protocol

For extremely busy days, the 5-minute "emergency version" maintains core benefits:

  • 60-seconds sunlight exposure
  • 5 physiological sighs
  • Brief cold water splash (face only if necessary)

"The MVP was a game-changer during our production release week. I could maintain core benefits even during 14-hour days." — Senior Engineer

What If You Miss a Day?

The program includes specific recovery protocols for when life inevitably gets in the way:

  • Never-miss-twice rule: One day doesn't derail progress
  • Reset sequences for getting back on track
  • No "catching up" or compensating—just resume

"Unlike other programs, this one actually accounts for real life. I missed two days due to a sick child and was able to get right back on track." — Engineering Manager

HOW THE PROGRAM IS DELIVERED

DAILY PRACTICE PAGES

Each day includes a focused practice page with Learn → Watch → Implement → Track progression, requiring just 10-15 minutes of implementation time.

LEARN: The Science

WATCH: Demonstration

IMPLEMENT: Today's Protocol

Morning Sunlight (5-10 min)
Evening Reset (2-3 min)

TROUBLESHOOTING GUIDES

Detailed solutions for common implementation challenges like travel, sick kids, high-pressure work periods, and inconsistent schedules.

Common Situations:

Production Emergencies
Sick Children / Family Chaos
Travel Adaptation
On-Call Rotation

VIDEO DEMONSTRATIONS

Short-form video content (2-3 minutes) demonstrating each technique with specific adaptation guidance for different work environments.

Morning Sunlight Protocol: Proper Implementation

COMMUNITY SUPPORT

Optional access to other tech professionals implementing the same protocol, with specific channels for different roles and challenges.

Community Channels:

Engineering Managers42 members
Software Engineers118 members
Parents of Young Children76 members

The entire program is designed for minimal time investment with maximum neurobiological return. No fluff, no filler, no unnecessary complexity.

MEASURABLE RESULTS YOU CAN EXPECT

PHASE 1 OUTCOMES

Days 1-10: Emotional Fitness

  • •Morning energy improvement
    40-60% improvementBy Day 5
  • •Sleep onset time reduced
    15-30 minutes fasterBy Day 7
  • •Afternoon energy crash reduction
    50-70% reductionBy Day 8
  • •Digital distraction reduction
    40-60% fewer impulsesBy Day 10

PHASE 2 OUTCOMES

Days 11-20: Physical Resilience

  • •Steady energy throughout day
    Consistent energy levelsBy Day 14
  • •Initial body composition changes
    2-4 poundsBy Day 17
  • •Enhanced cognitive performance
    35-45% improvementBy Day 18
  • •Body awareness enhancement
    Significantly improvedBy Day 20

PHASE 3 OUTCOMES

Days 21-30: Nutritional Intervention

  • •Significant body composition change
    6-12 pounds typicalBy Day 30
  • •Consistent focus quality
    Throughout workdayBy Day 25
  • •Emotional resilience
    High-stress handlingBy Day 28
  • •Family presence and connection
    Dramatically improvedBy Day 30

30-DAY TRANSFORMATION SUMMARY

Before Tech Dad Reset

  • •Afternoon energy crashes requiring caffeine
  • •Irregular sleep with 30-60 minute sleep onset
  • •Mental absence with family despite physical presence
  • •Steady weight gain despite occasional efforts
  • •Stress overflows into family interactions

After Tech Dad Reset

  • •Consistent energy throughout entire day
  • •Natural sleepiness and 15-minute sleep onset
  • •Genuine presence and engagement with family
  • •Significant body composition improvement
  • •Effective stress management that doesn't affect family

These outcomes are based on aggregated results from previous participants, including software engineers, product managers, data scientists, and technical leaders.

COMMON QUESTIONS

Unlike generic approaches, Tech Dad Reset is built specifically for tech professionals with families. It acknowledges the unique constraints of on-call rotations, production emergencies, and family chaos. The program focuses on rebuilding biological systems rather than changing behaviors, creating sustainable change without relying on willpower.

The core protocols require 15-20 minutes total daily, broken into small segments that integrate with existing routines. For extremely busy days, the Minimum Viable Protocol requires just 5-10 minutes while still providing significant benefits.

Perfect implementation isn't the goal. The program includes specific Minimum Viable Protocols for high-pressure periods, troubleshooting guides for common disruptions, and recovery strategies for when you inevitably miss days. Success comes from consistency over time, not daily perfection.

Yes. By optimizing your neurobiological systems, you directly enhance multiple aspects of cognitive performance including focus duration, decision quality, creative problem-solving, energy management, and stress resilience. Many tech professionals report these improvements manifesting as "deeper work sessions," "better meeting performance," and "clearer thinking under pressure."

Most programs fail because they start with behavioral changes (diet, exercise) without addressing the underlying biological systems. Tech Dad Reset reverses this approach, creating a neurobiological foundation that makes behavioral change significantly easier. If you've failed with other approaches despite your best intentions, this different sequence may be exactly what you need.

BEGIN YOUR 10-DAY RESET

The complete 10-day program is free. Implement the first phase, experience the results yourself, then decide if you want to continue.

No marketing tricks. No forced continuity. Just a systematic approach to rebuilding your biological foundations.

If it works for you like it has for hundreds of other tech professionals, you can upgrade to the complete 30-day system after Day 10.