Sundried: Your Guide to Fitness & Nutrition

Beyond Resolutions: The 31-Day Strategic Blueprint for 2026
Most New Year’s resolutions are built on fleeting motivation and intensity. This year, we’re building on strategy. In this episode, we break down the January 2026 Protocol—a 31-day foundation program designed to optimize your momentum for the year ahead.
We discuss why high-performance isn't built on exhaustion, but on the compound interest of consistency. We explore the "Dual-Modality Approach" (choosing between continuous training or "exercise snacking"), how to leverage the "Fresh Start Effect," and why January’s unique calendar layout offers a tactical advantage for avoiding burnout. Stop trying to shatter personal bests in week one and start engineering the habits that will serve you for a lifetime.
Link: Join the Challenge here

Liquid speed or solid sustenance? For the high-performing athlete, the choice between a protein shake and a protein ball isn't about flavour—it's about physiology.
In this episode, we dissect the data behind gastric emptying rates, the anabolic spike, and the satiety gap. We move beyond the marketing noise to analyse the strategic application of supplementation: when to deploy a shake for immediate recovery and when to utilise solid food matrices—like balls, biltong, or eggs—for sustained energy and hunger management.
We also breakdown the cost efficiency of your habits and the nutritional pitfalls of the "health halo." Stop guessing and start strategising your intake.
Read the full analysis and research here: https://www.sundried.com/blogs/protein/protein-balls-vs-protein-shakes
 

Travel is a logistical stress test. For the high-performing individual, it introduces variables that threaten the stability of your most valuable asset: your body.
In this episode, we dismantle the "allostatic load" of the modern business traveller. We are not interested in motivation or "finding the time." We are interested in the physiological data required to maintain performance when your environment is working against you.
From the hypoxic environment of the cabin to the insulin-spiking nature of airport food, we analyse how to mitigate depreciation and maintain readiness.
We cover:
Circadian Engineering: Why you are using melatonin wrong and how to use your "Temperature Minimum" (Tmin) to eliminate jet lag.
The "Zero-Option" Protocol: How to execute a structural balance workout in a hotel room with zero equipment.
Nutritional Triage: A logical framework for navigating airport terminals, fast food chains, and client dinners without derailment.
Sleep Architecture: Counteracting the "First Night Effect" to ensure cognitive recovery in unfamiliar environments.
Stop relying on willpower. Start using a protocol.
Read the full article and access the workout data tables here: https://www.sundried.com/blogs/training-evolved/7-travel-fitness-hacks-that-actually-work-backed-by-science

Is your nutrition plan based on biological strategy or clever marketing? In this episode, we strip away the branding to reveal the biochemistry of whey protein. We explore how a byproduct of cheese production became the cornerstone of athletic performance and how you can use it to treat your body like a high-value asset.
We break down the detailed guide from Sundried to help you navigate the supplement aisle with precision.
In this episode, we cover:
The Big Three: Understanding the distinct differences between Concentrate (WPC), Isolate (WPI), and Hydrolysate.
Goal Alignment: Which protein structure is best for muscle hypertrophy versus weight loss?
Execution Strategy: How to maximize the "anabolic window" and trigger the mTOR pathway.
Myth Busting: The truth about kidney health, "amino spiking," and cooking with whey.
Budget vs. Performance: Specific protocols for the budget-conscious beginner vs. the "all-in" executive athlete.
Read the full post: Stop Guessing: Top 10 Rules for Selecting the Best Whey Protein
https://www.sundried.com/blogs/protein/stop-guessing-top-10-rules-for-selecting-the-best-whey-protein 

Winter training isn't about motivation; it's about biological strategy. In this episode, we analyze the physics of running in the cold. We cover the 10 essential technical hacks you need to maintain output, including:
Active Insulation: The death of the "sweat-freeze" cycle.
Traction Engineering: Carbide vs. Rubber vs. Steel.
Respiratory Thermodynamics: Preventing "burning lungs."
The "Indoor Launch" Protocol: Priming the body for sub-zero performance.
Don't let the weather dictate your pace.
Get the full list of hacks and the science behind them: https://www.sundried.com/blogs/training/10-technical-hacks-to-maintain-running-efficiency-through-winter
 

Pain is not a badge of honour; it is data. As the high-performing athlete evolves, the body requires a pivot from volume-centric training to precision engineering. In this episode, we unpack the science behind the "Training Less, Gaining More" philosophy.
We dive deep into the biochemistry of the aging athlete, covering:
Overcoming "Anabolic Resistance" with protein pulsing.
The Endocrine-Sleep Axis: Managing cortisol and maximizing Growth Hormone.
Zone 2 Architecture: Why you need to avoid the "Grey Zone."
Hydration dynamics and fascial glide.
Join us as we review the Top 10 tips for maintaining the "Operator" mindset without breaking the machine. Read the full article here: Training Less Gaining More : https://www.sundried.com/blogs/training-evolved/training-less-gaining-more 
 

What actually constitutes a "High Protein" diet? It’s not just about eating more meat; it’s about strategic optimization. In this episode of Engineering a High-Protein Diet, we provide the operational blueprint for integrating elevated protein consumption into a demanding schedule.
We strip away the marketing fluff to look at the hard numbers. From the biological gold standard of eggs to the efficiency of modern functional foods like protein-fortified Weetabix and legume pastas, we reveal what you should actually be putting in your shopping basket.
Key takeaways include:
The Banana Myth: Why you’d need to eat 25 bananas to hit your protein targets.
Meal Architecture: How to use "Anchor Foods" to hit 30g of protein per meal.
The Supplement Buffer: When to use whey isolate and how to navigate the world of protein shakes.
Budget vs. Premium: Strategies for every budget, from tinned tuna to grass-fed beef.
Get the full breakdown and food data charts: https://www.sundried.com/blogs/protein/high-protein-diet 

Are you exercising, or are you training? There is a critical distinction. For the Executive Athlete, physical activity is not about burning calories; it is about engineering work capacity.
In this episode, we dismantle the long-held reliance on steady-state cardio. We analyse the physiological architecture of Metabolic Conditioning (MetCon) and explain why it offers a superior return on investment for your time and biology.
We cover the "Long Game" of human performance, including:
The Energy Continuum: Moving beyond the binary of strength vs. cardio.
The Physiological Dividend: Understanding EPOC and hormonal optimisation rather than just "sweating."
Strategic Programming: How to utilise AMRAPs, EMOMs, and intervals to build a machine that performs efficiently over decades, not just seasons.
Stop guessing. Start executing a biological strategy.
Read the full comprehensive report here: https://www.sundried.com/blogs/training-evolved/why-metabolic-conditioning-outperforms-cardio
 

For the executive athlete, physical capacity is a primary asset. Maintaining this asset requires moving beyond generalized effort and into precise biological strategy.
Reliance on whole-food protein sources presents a logistical bottleneck: digestion latency. In the context of high performance and long-term resilience, this latency is suboptimal.
In this episode, we conduct a performance audit on the strategic deployment of isolated amino acids. We analyze the kinetic advantage they offer—bypassing digestive overhead to deliver critical components within 30 minutes. We dissect the distinctions between EAAs and BCAAs, the critical role of the Leucine Threshold in overcoming anabolic resistance (common in the 40+ operator), and the protocols for mitigating central fatigue during prolonged operational durations.
This discussion provides the framework for engineering structural integrity and ensuring long-term operational readiness.
For the complete analysis and detailed deployment protocols, access the full technical brief here: https://www.sundried.com/blogs/nutrition/optimising-performance-with-amino-acid-strategy 

Modern convenience is an asset depreciation accelerator. As the "Executive Athlete," your goal is not fleeting fitness, but long-term structural integrity. In this episode, we audit the practice of Rucking (loaded carrying). We move past the hype to analyse the physiological ROI—from osteogenic loading (bone density) to superior metabolic efficiency compared to running. We break down the top 10 operational tips to integrate this evolutionary protocol into your weekly routine without disrupting your schedule. Pain is data; ensure you are interpreting it correctly.
Read the full protocol: https://www.sundried.com/blogs/training-evolved/loaded-carrying-aka-rucking-top-10-tips