The complete system for cultivating the energy that attracts everything. What actually works.
Reading recommendation: 528Hz or Skyrim ambient in the background. No lyrics. Trust me.
I need to talk about something that happened this morning.
I'm in the gym. Just finished my protocol - zone 2 cardio, sauna, cold plunge, the works. Feeling like I'm floating. Feet barely touching the ground. This older guy walks in looking stressed. "Have you seen some keys? Someone's stolen my keys!"
I hadn't. But instead of just shrugging and moving on, we got talking. He made a joke about forgetting things at his age. I said mate, at my age I forget things too, you're all good. We had a proper laugh about it. Story of my life, I told him Then he stops. Looks at me properly for the first time. Tells me I've got the best six pack he's ever seen.
Now look, I'm in decent shape. But that's not what he meant.
He leaves. I carry on. Two minutes later, he walks back in. Looks me dead in the eye and says: "Stay chirpy. You made my day today. Made me laugh."
This man was 75 years old. He walked in stressed and suspicious. He walked out lighter. Not because of anything I did physically... but because of the energy I was holding. The frequency.
And in a country drowning in grey skies, doom-scrolling, and collective low vibration... that interaction told me everything I needed to know about what actually matters.
I - The frequency problem
Epstein files dropping. Government in shambles. Cost of living through the roof. Wars on multiple fronts. The news cycle designed to keep you anxious, angry, and glued to the screen.
The world can be a dark place. No point pretending otherwise.
This chaos is a pendulum. The harder it swings one way, the harder it swings back. And the men who get pulled into the doom- the endless scrolling, the rage bait, the collective despair, they become part of the problem. Their frequency drops. Their health suffers. Their output tanks. They become another casualty of the algorithm.
Most men are operating at a low frequency without even realising it.
Grey skies. Bad news cycles. Processed food. Screen addiction. The default state in this country right now is depleted. You can feel it in rooms, in conversations, in how people carry themselves. That heaviness isn't just the weather. It's energetic.
The UK specifically - relentless rain, political chaos, collective anxiety about the future. Most men are surviving, not thriving. Existing, not living. Going through the motions with their nervous system permanently locked in fight-or-flight.
You've met both types of men. One walks in and the room notices. The other walks in and the room doesn't register he exists. Same height. Same clothes. Completely different energy.
The difference isn't genetics. It's frequency.
The men who win right now? They're not ignoring reality. They're choosing where to place their attention.
Health. Community. Physique. Purpose. Income. Family.
The things you can actually control. The things that compound. The things that make you dangerous in the best possible way.
You cannot fix the government. You cannot fix the economy. You cannot fix the darkness in the world.
But you can become a man operating at such a high frequency that the chaos doesn't touch you. A man who's building something real while everyone else doomscrolls into depression.
That's not avoidance. That's strategy.
II - What frequency actually is
Physiology.
There's a spectrum of consciousness that most people never see. At the bottom: shame, guilt, fear, anger, desire - where most men live without knowing it. At the top: courage, acceptance, peace, joy, presence - where everything flows.
Most people oscillate between fear, desire, and anger their entire lives. Scared of losing what they have. Wanting what they don't. Angry at the gap between the two.
Your frequency is the sum total of your thoughts, emotions, and physical state at any given moment. It's the energy you're broadcasting whether you know it or not.
like attracts like...
Low frequency attracts low frequency experiences. The man running on cortisol and caffeine, doom-scrolling at midnight, eating garbage, never seeing sunlight - he's not unlucky. He's tuned to a station that only plays problems.
High frequency attracts high frequency experiences. Opportunities. People. Ideas. Flow states. The things that feel like luck but aren't.
High frequency doesn't mean manic energy. It doesn't mean being fake positive or pretending everything is fine. It means calm, grounded, alive. Present in your body. Clear in your mind. Settled in yourself.
That 75 year old in the gym didn't see muscles. He saw someone operating at a frequency most people never reach. He felt it before he could explain it.
The gap between where most men are and where they could be isn't talent. It's practice. It's the daily habits that either raise or lower your baseline frequency over time.
The good news? You can change your frequency starting today.
III - Building the state
Grey Tuesday. February. Could have stayed in bed. Could have checked my phone first thing and let the algorithm dictate my mood.
Chose the protocol instead.
Started with zone 2 cardio. 45 minutes on the incline treadmill - 11% gradient at 6km/h, building up to 18% at 3.5km/h in intervals, then back to a chilled pace. Reading while I walked. Feeding the mind while training the body. If you've ever played RuneScape, you know the grind - levelling one skill at a time, hour after hour. But the smart players figured out how to stack XP. Train two skills at once. Compound the gains. That's what this is. Zone 2 cardio for the body, books for the mind. Double XP mode. Real life.
Then the sauna. 90c. This is where the real work happens. Not just sweating - meditating. Letting the thoughts dissolve. Visualising the community I'm building. Seeing the Sons of Achilles thriving. Picturing meeting these men in real life. The future already happening.
Then the cold plunge. Three rounds. In and out. The shock, the breath, the reset. Contrast therapy that does something no supplement can replicate.
And afterwards? Felt like my feet weren't touching the ground.
Not in a manic way... In a grounded, clear, alive way. Like I'd cleaned the windscreen and could finally see properly. Like the signal was coming through without static.
I visualised the life I'm building as if it already existed. Not hoping. Not wishing. Seeing. That's the difference between men who attract and men who chase.
That's the state most men never access - because they never build the practices that create it.
IV - The science of high frequency
Let me break down why this actually works.
Your nervous system has two main modes.
Sympathetic - fight or flight. Parasympathetic - rest, digest, create.
Most men are stuck in sympathetic dominance. Their bodies think they're under constant threat. Cortisol floods the system. Testosterone drops. Decision-making suffers. Creativity tanks. They become reactive instead of intentional.
This isn't just feelings. It's measurable physiology.
Chronic stress literally makes you worse at everything. Worse at thinking. Worse at connecting. Worse at building. Your nervous system screaming danger makes everything you do carry that energy. And people feel it.
The practices I'm talking about flip this.
Sauna activates your parasympathetic nervous system. Heat stress followed by cooling triggers a massive dopamine release - up to 250% above baseline in some studies. It reduces inflammation. It clears the mind. That post-sauna feeling isn't just relaxation. It's your nervous system remembering what regulated actually feels like.
Cold exposure does something similar but different. The shock activates norepinephrine, increases alertness, builds stress resilience. Contrast therapy, alternating hot and cold, compounds both effects. Your body learns to return to baseline faster. You become harder to rattle.
Zone 2 cardio - that aerobic sweet spot where you can still hold a conversation, builds mitochondrial health. More mitochondria means more energy at the cellular level. It clears brain fog. Regulates mood. Creates the conditions for clarity.
The compound effect is where it gets interesting. Doing this once feels good. Doing this daily changes your baseline. After 90 days of consistent practice, your resting state is higher than most people's peak state.
Then there's 528Hz.
Sounds mental. I know. But this frequency, sometimes called the "love frequency" is used in healing, meditation, deep work. I play it when I'm working. Sometimes after meditation during visualisation. The ideas flow different. The focus sharpens.
There's even research backing it. A 2018 study found that 528Hz sound waves increased testosterone production in the brain while reducing oxidative stress and anxiety. It's a rat study, not human , but it's peer reviewed and published. The mechanism seems to involve enhancing certain gene expressions while reducing aromatase (the enzyme that converts testosterone to estrogen). Even writing this article... I've got binaural beats or classical playing in the background. No lyrics. No distractions.
I don't know the exact mechanism. I just know it works. Don't knock it until you try it.
You can't think your way to high frequency. You have to move, sweat, freeze, and sit in silence until your nervous system remembers what calm actually feels like.
V - The invisible variable
People feel your energy before you speak.
The 75 year old in the gym didn't analyse my body fat percentage. He didn't calculate my shoulder to waist ratio. He felt something. Something that made him turn around. Something that made him walk back in two minutes later to say two words...
"Stay chirpy!"
Your electromagnetic field extends beyond your body. This isn't mystical - it's measurable. The heart generates an electrical field that can be detected several feet away. Your brain produces frequencies that change based on your mental state.
Thoughts accumulate in your field. Negative loops create density. Clarity creates lightness. Most men are carrying energetic weight they don't even know about - resentment, fear, unprocessed stress, years of tension stored in their shoulders and jaw.
When you clear the field through practice, people respond differently to you. They can't explain why. They just feel safer. More drawn in. More trusting.
This isn't magic. It's pattern recognition at a subconscious level. Humans evolved to detect threat or safety in milliseconds. We read micro-expressions, posture, breathing patterns, vocal tone - all before the conscious mind processes a single word.
Dogs and kids are the best frequency detectors. They haven't learned to override their instincts yet. My dog knows when I'm regulated vs when I'm stressed... responds completely differently. Children gravitate toward high-frequency people without knowing why. They're reading energy, not status
The man who's dysregulated broadcasts threat. Even if he's smiling. Even if he's saying the right things.
The man who's regulated broadcasts safety. Calm. Groundedness. The kind of energy people want to be around.
He didn't compliment my training. He felt my frequency. That's not something you can fake. It's something you earn.
VI - What actually builds frequency
1. Sleep - 7-8 hours, non-negotiable.
You cannot be high frequency running on fumes. Every system in your body repairs during sleep. Testosterone production. Memory consolidation. Emotional processing. The guy sleeping five hours and pounding caffeine isn't grinding harder. He's just making worse decisions faster.
2. Morning sunlight - first 30 minutes of the day.
Direct sunlight in your eyes sets your circadian rhythm. Cortisol spikes in the morning instead of 11pm when you're trying to sleep. Testosterone, dopamine, mood - all improved by this one practice that costs nothing. I walk Teddy before anything else. No phone. Just light.
3. Movement - Zone 2 cardio, 10k+ steps.
This is where clarity comes from. Where ideas arrive. Where stress dissolves. I take calls walking now. Voice notes while getting steps in. You don't need to be chained to a desk staring at a screen. That whole "locked in" aesthetic is performance. Output is output.
4. Sauna + cold exposure - nervous system reset.
Three times a week minimum. Twenty minutes in the sauna, then cold. Nothing replicates this feeling. That post-protocol state is what relaxed, high-frequency abundance actually feels like. No supplement does this.
5. Stillness - 20-30 minutes of nothing.
No input. No phone. No podcast. No music. This is where the signal comes through. The clarity. The intuition. The ideas you couldn't access when constantly stimulated. Most men are terrified of this. That's exactly why they need it.
6. Clean inputs - food, media, people.
Garbage in, garbage out. Your gut is your second brain. Inflamed gut equals scattered mind. The guys eating seed oils and processed garbage aren't just killing their physique. They're killing their ability to think clearly, focus deeply, and be present.
Same goes for media. Same goes for the people you spend time with.
7. 528Hz during deep work.
Optional but powerful. I play it when I'm working. Sometimes after meditation during visualisation. Sounds mental until you try it. The ideas flow different. The focus sharpens.
Do this for 30 days. Then do it for another 60. That's when it compounds.
VII - What's actually BS
Time to call out what doesn't work...
Trying to "manifest" from the sofa.
Visualisation without action is just daydreaming. The guys watching The Secret on repeat while their bodies decay and their bank accounts drain aren't unlucky. They're confused about how this works. High frequency requires movement, sweat, discomfort. The universe rewards action, not intention.
Can't believe I have to say this... you cannot manifest from the sofa while watching Netflix.
Biohacking without basics.
Guys buying red light panels who don't sleep 7 hours or see actual sunlight. Taking seventeen supplements but eating microwave meals. Tracking HRV while their relationships fall apart.
Optimising the 1% while ignoring the 90%.
Get the basics right first. Sleep. Sunlight. Movement. Real food. Then... maybe worry about the fancy stuff.
Thinking your way to feeling better.
You can't affirmation yourself out of a dysregulated nervous system. The body has to move first. Feelings don't change feelings. Actions change feelings. Physiology drives psychology.
The man who's anxious can't think his way to calm. He has to move, breathe, expose himself to cold, exhaust the excess energy. Then calm becomes possible.
Trying to raise frequency while doom-scrolling.
Your inputs determine your outputs. You can't meditate for 10 minutes then scroll rage-bait for 3 hours and wonder why you feel flat.
The algorithm is designed to hijack your nervous system. Outrage keeps you engaged. Fear keeps you scrolling. Every minute you spend in that world is a minute your frequency drops.
Audit your inputs ruthlessly. Unfollow. Mute. Delete. Your peace is worth more than staying informed about chaos you can't control.
VIII - The deeper issue
Here's what's actually going on underneath all of this.
Most men are addicted to low-frequency familiar energy.
Stress feels normal. Anxiety feels like productivity. Tension feels like effort. They've been running on cortisol so long they don't know what calm feels like anymore.
High frequency requires stepping into the unknown. And that terrifies people.
The ego wants to stay safe. Comfortable. In control. The soul wants to expand. Grow. Become.
The practices that would change a man's life are often the practices he avoids most aggressively. Solitude. Stillness. Silence. Facing himself without distraction.
Most men can't do 10 minutes without reaching for their phone. The moment discomfort arises, they numb it. Scroll. Snack. Drink. Anything but sit with what's actually there.
That's why the world being chaotic is actually an opportunity.
When everything external is unstable, the man who builds internal stability becomes untouchable. While everyone else is pulled into the pendulum - swinging between outrage and despair... he stays centred. Grounded. Building.
The Epstein files. The government circus. The economic uncertainty. None of it touches him. Not because he's ignorant. Because he's chosen where to place his attention.
Health. Physique. Community. Purpose. Family. Income.
The things that compound. The things he can control. The things that make the chaos irrelevant.
The man who can sit alone in silence for 30 minutes has access to answers the man who needs constant stimulation will never find.
IX - The boomerang effect
When you raise your frequency, people around you feel it.
The 75-year-old walking back in to say "stay chirpy" - that's the ripple. He didn't know why he did it. He just felt compelled to acknowledge something. An aliveness that most people have forgotten exists.
Your energy affects everything. Your clients feel it. Your woman feels it. Your mates feel it. Opportunities feel it.
High frequency men don't just attract opportunities. They attract conversations, connections, moments that wouldn't happen to someone operating at baseline. Strangers open up. People share things they wouldn't normally share. That 75 year old didn't just compliment me, he came back to tell me I made his day. That's frequency in action.
High frequency is contagious. So is low frequency.
Walk into a room where everyone is stressed and anxious - feel how it pulls you down. Walk into a room where people are relaxed, laughing, present.. feel how it lifts you up.
You're either adding to the collective frequency or draining it. There's no neutral.
The collective energy in the UK right now is heavy. The news wants you scared. The algorithm wants you outraged. The culture wants you distracted and depleted.
Be the man who brings lightness.
Not toxic positivity. Not pretending everything is fine. Grounded, calm, alive energy that reminds people what's possible. The energy that makes a 75-year-old stop mid-stride because he felt something real.
Sometimes people around you feel your vibration better than you do. That old man saw something I was still integrating. That's the mirror. That's the feedback loop.
Stay chirpy.
X - The Protocol
Here's the stack. Simple. Executable. No excuses.
Sleep 7-8 hours. Non-negotiable.
Morning sunlight within 30 minutes of waking. Every day. At least 1 hour in nature.
Zone 2 cardio 3-5x per week. 30-45 minutes. Walk, bike, whatever. Get your heart rate in the zone.
Sauna + cold 3x per week minimum. Hot then cold. Contrast therapy.
20-30 minutes stillness daily. No input. No phone. Just you.
528Hz during focused work. Optional but try it.
Audit your inputs ruthlessly. Food, media, people. Cut what drains you.
Visualise the life you're building as if it's already real. Not hoping. Seeing.
Do this for 30 days. Track how you feel. Track how people respond to you. Track what opportunities appear.
The transformation you're chasing isn't in a supplement or a hack. It's in the daily practices that raise your baseline frequency until the old you becomes unrecognisable.
The choice
Look, I'm not telling you to become some monk meditating on a mountain.
I'm telling you that the energy you carry determines the life you attract. And that energy isn't random. It's built. Deliberately. Through practices most men are too distracted or too scared to commit to.
The world is chaos. That's not an excuse to sink ... it's the reason to rise.
The guy who walked back into the gym to tell me to "stay chirpy" - he wasn't impressed by my physique. He was responding to a frequency. An aliveness. Something most people in that gym, in that town, in this country have forgotten how to access.
You can keep grinding on low battery. Keep doom-scrolling into despair. Keep wondering why it all feels so heavy. Keep watching other men attract opportunities you're chasing.
Or you can build the frequency that makes all of it flow.
30 days. That's all I'm asking.
If you want to go deeper - the full protocols, the community of men doing this work, the accountability that makes it stick, Sons of Achilles is free to join. Link's in the bio.
The men who build while others burn become untouchable.
Stay chirpy.
— Achilles
