Day 1 — Light
Morning sun and evening darkness: the free hormone therapy most men skip.
Free Starter Kit
The Sovereign Reset.
Seven days. Seven simple, high-leverage moves for energy, testosterone and sleep. It is being written now — leave your email and you will be first to get it, free.
No spam. Unsubscribe with one click, any time.
Want a starting point first? Take the Sovereign Score quiz.
Inside the kit
Seven days, seven levers.
Each day adds one habit with an outsized return. By day seven you'll feel the difference — and know exactly why.
Day 2 — Sleep
The 3 changes that deepen sleep tonight — no gadgets required.
Day 3 — Breath
A 5-minute nervous system downshift you can run anywhere, anytime.
Day 4 — Food
The mineral-dense breakfast that steadies energy and feeds your hormones.
Day 5 — Cold
A beginner's cold exposure ladder — resilience you can feel by Friday.
Day 6 — Detox
Five swaps that cut your biggest plastic and toxin exposures at home.
Day 7 — Move
The minimal strength session that starts the rebuild — 30 minutes, anywhere.
Then what?
Day 8 is up to you. The book and the Brotherhood take it from here.
Ready for more