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.

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 →
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 →
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 →