Episode #075

HyperProductive Sprints – The Protocol Revealed

The Fastest Way To Get The Job Done

HyperProductive Sprints are the ultimate accelerator for your business and personal growth. Most people take way longer to achieve their goals than intended, but this protocol aims to reverse that trend.

Want to achieve your 6-month goals in just 30 days?

Then strap in.

Caution: The HyperProductive Sprint does not follow the traditional "hustle and grind" approach of working harder, longer, and faster.

Instead, it focuses on lifestyle factors to improve your potential for peak perfromace in productivty, physical health and overall well-being. Experience more vitality and energy in your life.

What is a HyperProductive Sprint used for?

A HyperProductive Sprint is a tried, tested, and proven method for entrepreneurs to gain a competitive edge. Shane has successfully employed this system numerous times in various scenarios. Here are some examples of how the HyperProductive Sprint can be applied:

Launch Products:

Utilize the HyperProductive Sprint to transition from not having a product to a successful launch in 30 days.

Shane's experience with this approach led to the launch of two courses for separate businesses in a five-month window, generating over $500k.


Conduct training and skill development workshops during a HyperProductive Sprint. Train a group of newcomers and select the best candidates for employment, creating a mutually beneficial situation. Shane rapidly implemented an apprenticeship program to assemble a marketing team to replace himself in at "Thrive Themes".

Content Marketing:

Dedicate a sprint to enhancing your content creation skills. You'll be amazed at how much you can improve in just 30 days.

Shane used this method to help creators overcome creator's block and produce a video every day.

Test The Market:

Validate a business idea by testing the market and rapidly collecting data.

Shane's most recent success in applying this sprint method was with "Quit by Healing," a business that quickly gained over 100K followers, proving the concept's viability.

Want to Join Shane on a HyperProductive Sprint in person?

Any entrepreneur can harness the power of HyperProductive Sprints, and we've outlined all the steps on this page.

However, if you're a serious entrepreneur with an operational business generating over $4,000 per month, don't miss the opportunity to join Shane in Bali in 2024.

The Protocol Steps

Below we have outlined all the steps for you to take advantage of this productivity super protocol. Read through all of it, prepare a 30 day window and get on it.

It will be the most productive period of your life.

STEP 1: Set a Shippable Goal

To make your HyperProductive Sprint effective, you must have a clear understanding of what you want to achieve. Many people set vague goals that are outside their control and filled with non-essential tasks that don't contribute to the bottom line.

Here are some things to look out for when setting a goal for your sprint.

Goal Clarity:

The more specific your goal, the easier it is to formulate a winning strategy. Vague goals leave room for interpretation and slacking off half way through the process. It is important to have goal clarity to stay motivated and on track.

  • Unclear goal: "I want to lose weight"   /   "I want to make more money"
  • Clear goal: "I want to lose 10kg"   /   "I want to make an extra $1000 every month"

Goal Control:

Your goal must be something you can control. You must be able to track your progress continuously, matching your daily actions against the intended result. 

  • A goal beyond your control:   "I will get my first 1000 subscribers on YouTube."
  • A goal within your control:   "I will publish a video every day for 30 days."

Goal Importance:

Identify a goal that is critical to the success of your business. This is often the most daunting task we tend to avoid. Your goal should directly contribute to making money.

  • Unimportant goal:  "I will finish my website."
  • Important goal: "I will ship a completed product."

Is it Shippable?

Think of your goal in terms of something you can ship. Ask yourself: "What am I delivering at the end of this?"


  • "I will ship content daily."    → Top of the sales funnel  
  • "I will ship a new product."    →  Bottom of the sales funnel  
  • "I will ship a new marketing team."   → Create leverage to focus elsewhere 

STEP 2: Undistracted, Deep Focus

Once you've identified your main goal, break it down into manageable weekly milestones. Before you start evaluate again how much of it is truly important, and then proceed to work on your plan with focused, undistracted F90 sessions.

If you not sure what an F90 Session is, sign up for the free workshop below.

The F90 Protocol

The Focus90 Protocol is a unique approach to productivity that can be a game-changer, helping you achieve a level of focus and productivity you've never experienced before. If you have life goals, this is the path to reach them.

During your HyperProductive Sprint, aim to complete 2 to 4 F90 sessions each day, allowing time for other work and lifestyle optimization, including exercise, leisure and rest.

Book Recommendation: 

Deep Work by Cal Newport

STEP 3: Environment Optimization

Your environment significantly impacts your ability to focus and be productive. (You familiar with the Whole Food Island concept yet?)

Here are some pointers for optimizing your workspace:

Boring Workspace:

  • Clear your desk of unnecessary items.
  • Position your desk to face a wall.
  • Eliminate exciting objects from your peripheral vision.

Uncluttered Digital Space:

  • Only keep open the apps you need for your current task.
  • Only keep open the tabs you need  for your current task.
  • Clear your desktop of 90% of files. 

Remove Options:

The goal of environment optimization for productivity is to limit your options. Give yourself only one choice: either do the task that truly matters or do nothing. Everything else leads to procrastination, decision fatigue, and stress.

Eliminating all other options provides the freedom you need to get started and get things done.

STEP 4: A Solid Morning Routine

Setting up a high-performance state before your first F90 session is crucial. Ideally, you shouldn't have looked at your phone screen before this. Here's how to build momentum into your day:

  • Wake up at the same time every day.
  • Engage in physical activity, ideally outdoors, on grass, barefoot, in the sunlight. It can be light mobility exercises or a full workout.
  • Skip breakfast (especially advised for men). Your focus and sharpness are at their peak in "hunting mode" before your first calorie is consumed.
  • Hydrate with water, green tea, or black coffee.
  • Set your intention for the first work session. Identify the most important task for the day.
  • Dive into your first F90 session.
  • Take a short break.
  • Proceed with your second F90 session.

By this point, it should still be before noon, and you'll have already accomplished a significant amount of work.

STEP 5: Exercise & Lunch

During this time period, engage in your second workout. If your morning workout was more intense, opt for a lighter one now, or vice versa. Following your exercise, you can have lunch.

Optional: You can have lunch first, work for a bit, and then exercise an hour later.

The point of exercising before the day ends is to reawaken your focus and potentially give you a second wind.

REMINDER: THIS IS NOT OPTIONAL. Physical exercise is not only beneficial for your physical health but also enhances cognitive abilities, including your focus, alertness, energy levels, and sleep quality.

Book Recommendation:

Spark by John Ratey

Lunch details are not discussed here (way too political), but Shane typically prepares a green smoothie. You can learn more about the smoothies in this YouTube Video.

The key point to remember is to consume whole foods and prioritize unprocessed options whenever possible.

STEP 6: F90 & Busy Work

After lunch, you can embark on another F90 session and conclude your workday with other tasks, such as answering emails, for another hour or two.

STEP 7: Sleep & Light Exposure

Sleep is a potent force multiplier. Poor sleep negatively affects everything, while good sleep improves everything. Prioritizing sleep enhances your focus, energy, motivation, and overall well-being. You absolutely need this if you want to get through the full 30 days.

Guidelines for Sleep: Aim for 7.5 to 8 hours of high-quality sleep every night.

How do you ensure high quality sleep?

Answer: Light Exposure!

Live Like a Cave Man 🔥

Light exposure plays a pivotal role in ensuring better sleep quality by regulating your circadian rhythm. The following instructions help align your light exposure with your body's evolutionary biology, similar to your caveman ancestors.

Morning: During your morning workout, preferably get exposed to warm, low-horizon sunlight (sunrise). This signals your body to wake up.

Day: Seek bright light during the day. Sitting indoors with only screen light doesn't match the bright midday sunlight your natural circadian rhythm expects. Open the curtains and turn on your office lights during daytime. Get as much bright light as you can.

Evening: As a bonus, let the warm, sunset light reach your eyes. The sinking sun's warm light signals the body to slow down, preparing you for a restful night's sleep.

Night: Embrace darkness at night. Dim the lights to match the warmth of a fire's glow, and avoid screens and sources of blue light especially 90min before bed. This helps signal that it's time for rest. You can also use blue light-blocking glasses at night for an extra boost.

The nighttime is ideal for introspection, meditation, deep conversations, and reflection on your day.

Sleep Environment: Sleep in a pitch-black room, eliminating all appliance LED status lights. Maintain a consistent bedtime every night.

After a few days, this routine will become a comfortable and beneficial part of your daily life.

STEP 8: Biohacking

Biohacking, like nutrition, is a sensitive and nuanced topic that requires customization based on individual needs. The goal here is to identify deficiencies and address them, which can have a significant impact on your energy levels and focus. We'll provide general recommendations that are beneficial for most people.

Magnesium Supplement:

Magnesium is essential for the nervous system (brain) and supports thousands of bodily functions. It can also help with sleep.

Recommended dosage: 240-600 mg per day


  • Magnesium Glycinate ✅
  • Magnesium Chloride ✅
  • Magnesium Threonate ✅
  • Oxide Citrate ❌   (Avoid)
  • Magnesium oxide ❌   (Avoid)

Lion's Mane Mushroom:
This is beneficial for the nervous system and brain function. It can help you wire in new habits.

  • Add 1g to your smoothie or take it in capsule form. You can increase to 3g per day if there are no side effects.

Creatine Supplement:
Creatine is commonly known for its benefits to muscles, but recent research also shows its positive impact on cognitive function. It's considered safe to take.

Recommended dosage: 2-5g per day

Estimate Your Deficiencies:

You can use the Braverman Test (https://www.bravermantest.com/) to estimate your deficiencies and tailor your biohacking practices to your specific needs.

STEP 9: Dopamine Detox

Many of us tend to overload our dopamine systems with instant gratification and easy rewards. For this HyperProductive Sprint, it's crucial to eliminate all sources of "junk dopamine," including Social Media, News, Sports, YouTube, Netflix, Games, Porn, and Processed Food.

Instead, you should focus on deriving pleasure from healthy sources of dopamine, such as engaging in meaningful work, exercising, writing, meditation, reading and having deep, focused conversations with people.

The key is to be present and avoid mindless distraction at all costs.

STEP 10: The Community Factor

While it's possible to embark on this journey alone, doing it with others can be even more powerful and rewarding. Seek accountability in a partner or a group, such as friends, colleagues, employees, or members of an entrepreneurial group or meetup.

If you have someone in mind, you can share this page with them to explain what you'd like to do.

Commit for 30 Days

Now that you have all the components, the idea is to commit to a 30-day sprint. You'll work for five days a week (or 5.5 days if you prefer) and take one rest day. By the end of the first week, you'll likely be surprised by how much you've accomplished, which will motivate you into the second week, and so on.

The cumulative effect of these practices is greater than the sum of its parts, so it's recommended to follow the entire routine. Don't attempt it for just a few days and conclude that it didn't work. The real benefits come after a week or two of setting the routine and habits. So, commit to 30 days and see it through.

The HyperProductive Sprint might seem like an extreme challenge, but it can become one of the most enjoyable and fulfilling experiences you've ever had. You'll be getting fit and healthy in the process of growing your business. What more could you ask for?

Remember, this is a sprint, and the goal is to push hard. At the end of it, you'll have the reward of completing a substantial amount of the most important work, and you'll have truly earned the right to take a bit of a slower pace again.

You are capable of more than you think.

RECAP: The HyperProductive Sprint

  1. 1
    Set A Shippable Goal To Complete In 30 Days.
  2. 2
    Do Undistracted Deep Work With The F90 Protocol.
  3. 3
    Optimize Your Physical & Digital Environment For Focus.
  4. 4
    Commit to a Solid & Repeatable Morning Routine.
  5. 5
    Engage in a Workout & Eat a Whole food Lunch.
  6. 6
    Finish your work Day with another F90 & Remaining Busy work.
  7. 7
    Plan your light Exposure for 8hors of the highest quality sleep.
  8. 8
    Biohack your focus, energy levels & brain power with Supplements.
  9. 9
    Commit to the Full Dopamine Detox - no Juk Dopamine!
  10. 10
    Find Accountability to join you for this challenge.

Dean Paarman

About the author

Enthusiastic, hungry for skills, easily motivated and passionate about people, the outdoors and creative projects.

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  • Good to see a new episode!

    I’d like some input on how to bring green smoothie and food timing work together for my schedule.

    Here’s my situation:
    – I wake up at 5am to work on my business, then leave home at 7.30am for work.
    – I normally have lunch with my colleague around 11AM.
    – I knock off at 6pm and have my last meal by 7pm, then go to bed by 10pm.

    Right now,
    – I have a green smoothie as breakfast (around 7am) before I go to work because I will not be able to prep it as lunch at my workplace.
    – I’m not really doing food timing because I can’t seem to get the timing make sense. If I do a 10-hour window, my last meal has to be around 3 or 4pm (if I consider 7am is my first meal with green smoothie), and having my last meal this early doesn’t seem practical to me.
    – I find that if I get really hungry, I can’t concentrate well. It’s quite the opposite of being able to increase focus and sharpness at their peak in “hunting mode”. I don’t know if it’s just my body isn’t used to it yet, or if females and males are different? (My observation is that if I’ve my green smoothie to fill my stomach, I’m able to last until 11am for lunch at workplace. Otherwise, I feel kind of restless for that first few hours at work. Again, this can be due to my body is already primed to this food schedule.)

    Losing weight is not my priority, in fact, it’s the opposite. I need to make sure I eat enough protein and a lot of good nutrition every day (that’s why green smoothies save me a lot of hassle), and cut down on mindless snacking (I find myself snacking a lot after dinner, which is usually my weakest moment of the day).

    So, what would be your advice?
    – Will food timing be necessary if I’m not looking to lose weight? (I do want to do it if it helps my sleep and focus, just that at the moment I can’t seem to get it work. I feel hungry and lose focus lol.)
    – How can I make it work? I can try to skip breakfast and have first meal around 11am, that way I can have the last meal before 8pm which is more practical. But I won’t be able to prep green smoothie as first meal at workplace and I do want to have green smoothie haha.

    • Shane Melaugh says:

      If undereating is your tendency, then I recommend that you make a smaller smoothie. Maybe half the size of the one in my recipe. And if you feel like it’s too satiating, reduce the amount of fat in it by a bit. The goal here would be to have the smoothie as a convenient source of a wide range of nutrients, primarily.

      I do think that men and women are built differently and men seem to respond to fasting better than women. So that is something to take into consideration. I think what I’d try with your schedule is just to get a slightly longer fasting period, aiming for 13 hours. For example, could you make a smoothie at home and have it on the way to work or while there?

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