Nutrition
The protein playbook
How much protein, from where, and how to hit it on busy days.
Full guide available to Renovo members.
Resources
The educational library. Yours to use.
A growing collection of plain-language guides on nutrition, movement, sleep, and habit change — reviewed by our clinical advisors.
Hydration
Hydration + electrolytes
A simple daily protocol that keeps energy steady.
Full guide available to Renovo members.
Movement
Strength for beginners
A 20-minute, three-day-a-week plan for building muscle.
Full guide available to Renovo members.
Nutrition
Meal prep in 90 minutes
A weekly rhythm that removes decision fatigue.
Full guide available to Renovo members.
Sleep
Sleep and appetite
The connection nobody talks about — and how to work with it.
Full guide available to Renovo members.
Lifestyle
Restaurant playbook
How to eat out without derailing your week.
Full guide available to Renovo members.
From the blog
Recent reading.
Nutrition
How to Actually Hit a High-Protein Day
How to reach a solid protein target without complicated tracking, expensive ingredients, or spending your life in the kitchen.
Hydration
The Simple Hydration Protocol That Actually Sticks
A daily rhythm that keeps energy steady, digestion moving, and afternoon slumps quieter.
Movement
How to Build and Keep Muscle Through Any Season
Muscle is metabolic gold. Here's how to build and protect it — even with a busy life and a small window each week.