D r . B o t e z e l l i I n s t i t u t e
F R E E · G U I D E S

Free guides for real results.

Practical, science-backed resources from the Dr. Botezelli Institute — built on the same protocols we use with private clients. All free.

★ Special S H O P · B T Z P I C K S

The Gear We Actually Use — 102 Amazon Picks

Every supplement, kitchen tool, spice and training essential behind our recipes and client protocols — curated into one page, organized by category, each linking straight to Amazon.

Browse the picks →
N U T R I T I O N

Nutrition

Supplements, teas, smoothies and food strategy — what actually works, at the dose that was studied.

PROTEIN · CALCULATOR

Your protein target, and how to split it

Enter your weight, pick how you train, and get your daily protein target split across four meals. Free calculator plus a printable one-page sheet.

Get the guide → P C O S · P M O S

PCOS / PMOS Nutrition Guide

Foods to eat. Foods to avoid. A complete food reference for hormonal & metabolic balance.

Get the guide → S M O O T H I E S

Summer Functional Smoothie Vault

5 functional high-protein summer smoothies — each built around a distinct goal: fiber, vitamins, antioxidants, satiety, or flavour.

Get the guide → SLEEP · TEAS

The Sleep Teas

Five calming teas and the perimenopause sleep protocol. Evidence-based. Not pharmaceuticals.

Get the guide → MAGNESIUM · DECODED

Magnesium Decoded

The seven magnesium forms that actually work, the three that don't, and the symptom map that tells you which one to take tonight.

Get the guide → PERIMENOPAUSE · SUPPLEMENTS

Perimenopause Supplements That Actually Work

Twelve supplements with real RCT evidence for the perimenopausal body — what each one does, the form that works, the dose that delivers, and the combinations to avoid. Plus the Hormone-Smart Creamis & Smoothies recipes as a bonus.

Get the guide → CREATINE · GUIDE

The BTZ Creatine Guide

Stop guessing your dose. Get the weight-based formula, the real evidence behind every claim — muscle, metabolism, mood — and the only creatine form that actually earns its price.

Get the guide → MARINADES

The Marinade Library — Free Teaser

Four universal marinades from the full vault — toss with any lean protein, hit your macros, get four totally different dinners.

Get the guide → LIONS · MANE

Lion's Mane Decoded

What the brain-and-nerve mushroom actually does, the dose that was studied, and how to spot a real fruiting-body extract from expensive starch.

Get the guide → PEPTIDE · RISK · LIST

Before You Buy Peptides

An honest, side-effects-only look at the injectable peptides sold online in Canada and the risks of each. Not a how-to.

Get the guide → DNA · DIETA · PT-BR

Um teste de DNA pode dizer o que você deve comer?

Onze ensaios clínicos testaram dieta guiada por DNA contra orientação comum. A diferença foi zero. O relatório completo, com 14 fontes, em português.

Baixar o relatório →
H A B I T S

Habits

Sleep, daily rules and the small behaviours that compound — no apps, no gimmicks.

SLEEP · RESET

Sleep, Rebuilt

The eight evidence-based habits that fix your sleep without leaning on melatonin, plus how to use melatonin the right way.

Get the guide → 5 · RULES · LOSE · WEIGHT

5 Rules to Start Losing Weight Tomorrow

Five simple changes you can make at your next meal — no calorie counting, no app, no weighing food. Follow all five and feel the difference within a week.

Get the guide → HANGOVER · PROTOCOL

The Hangover Protocol

What actually works the morning after, and what doesn’t. Thirteen plain-language rules on one page, plus a card you can screenshot — backed by 27 peer-reviewed studies.

Get the guide →
E X E R C I S E · P E R F O R M A N C E

Exercise & Performance

Field tests, training zones, load management and readiness — with free calculators that turn your numbers into a plan.

COOPER · TEST

The Cooper 12-Minute Test

The exact 12-minute Cooper test protocol I run with clients, plus a free VO2 max calculator that scores you by age and sex. EN + PT.

Get the guide → TREADMILL · ZONES

The Incremental Treadmill Test

Turn one incremental treadmill test into your five personal cardio zones — with the exact treadmill speed for each, calibrated to your own heart rate. EN + PT.

Get the guide → BIKE · ZONES

The Incremental Bike Test

Turn one incremental cycle-ergometer test into your five personal cardio zones — with the exact power target in watts for each, at 70 rpm. EN + PT.

Get the guide → STRENGTH · 1RM

The 1RM Predictor

Estimate your one-rep max from a set you already did — with the right equation for your sex, training level, and lift. Free calculator plus the full method: six formulas, the model map, and confidence rules. EN + PT.

Get the guide → RPE · RIR

The RPE Method

Stop guessing your weights. Enter a set you did and get your estimated 1RM, the true %1RM it was, and the exact target load for any rep and RPE goal. Free calculator plus the full scale, the reps-to-%1RM chart, and autoregulation rules. EN + PT.

Get the guide → TRAINING · LOAD

The Training Load Tracker

Turn every workout into one number, then check your Acute:Chronic Workload Ratio against the 0.8–1.3 safe zone. Free session-RPE + ACWR calculator with a push / hold / back-off verdict, plus a 4-week tracking sheet. EN + PT.

Get the guide → DAILY · READINESS

The Daily Readiness Score

A 30-second morning check on sleep, soreness, energy, mood and stress that scores how ready you are to train and tells you to push, hold, or recover. Free tool + a 2-week check-in sheet. EN + PT.

Get the guide → FITNESS · REPORT CARD

The Fitness Report Card

Six simple at-home tests — strength, legs, core, balance, flexibility, resting heart rate — graded against age and sex reference ranges into one report card, with your overall grade and weakest link. EN + PT.

Get the guide → EXERCISE · HYDRATION

The Exercise Hydration Guide

Exactly what to drink for the session you’re about to do — fluid, sodium, carbohydrate and potassium set by duration, heat and intensity. Free calculator + printable guide with a sweat-rate method. EN + PT.

Get the guide → METABOLIC · AGE

What is your metabolic age?

Four things you can measure at home, waist, resting heart rate, push-ups, and balance, turned into the age your body is performing at.

Get the guide → GLUTEO · ATIVACAO

4 Trocas de Glúteo com Critério de Hipertrofia

Quatro trocas de exercício de glúteo escolhidas pelo que cresceu em semanas de treino, não pelo que acendeu na eletromiografia de uma sessão.

Get the guide → READY · TO · RUN

Ready to Run

Get to Sunday's Terry Fox Run start line fresh, finish it comfortably, and understand what movement actually does to cancer risk.

Get the guide →