How the IQ Method Works
Train like an athlete, recover like a clinician.
Strength + nutrition + Manual Therapy
labs (When indicated) — executed around your Flow-5 bottleneck.
30,000+ sessions since 2003 - Los Angeles + Remote coaching
Our thesis
Most programs push volume and effort and hope for the best.
We engineer stress resilience + recovery around your biggest Flow-5 metabolic limitation, we then phase the work so progress is predictable, not inconsistent.
The Flow-5 methodology
Finding your bottleneck
Meet the character: you.
You’ve trained before. Sometimes it worked; sometimes it didn’t stick. You’re not lazy—you’re under-calibrated. The IQ Method treats you like an athlete with a real calendar and a busy lifestyle, we then give you a simple operating system you can run for years without plateaus.
The problem -
Programs fight each other—random workouts, random diets, random “hacks.”
You’re tired of guessing. You want to know the work will pay off.
Your body deserves a plan that respects how it actually adapts.
The Guide & The Plan.
We’re the guide. The plan is Flow-5: find your primary bottleneck (Gut, Immune, Metabolic Machinery, Endocrine, Autonomic), then use Weight training, Nutrition, Flow IQ, and (when indicated) Labs to fast track progress toward your stated goals.
We phase the work—Hypertrophy → Strength → Metabolic → Deload—and switch when your indicators say go, not when a calendar app dings.
Pull open the side panel for more info —->
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Your gut isn’t just digestion; it’s a signal hub. If ingestion, breakdown, absorption, and motility lag, you get low energy, brain fog, cravings, skin flares, poor recovery—and fat loss stalls.
How we spot the bottleneck.
Daily: bloat, gas, reflux, irregular stools, “food baby,” post-meal crashes.
Training: pumps fade fast, DOMS lingers, appetite dysregulation.
Patterns: reactive to foods, 2–3pm slump, sleep fragmentation.
Checkpoints: weekly symptom scores; weight trend vs. food adherence; simple food logs;
If needed, we can run clinician guided labs to get to the bottom of any gut related problem
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Your immune system should protect, not overreact. When baseline inflammation runs high, everything feels harder: fat loss halts, sleep quality dips, joints act up.
How we spot the bottleneck.
Daily: joint/muscle “acheiness,” morning stiffness, skin/airway irritation, random crashes.
Training: unpredictable readiness, soreness out of proportion, stalled progress.
Patterns: “I do everything right but can’t recover.”
Checkpoints: symptom trends + training log
Clinician guided Labs when indicated
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This is mitochondria and all associated metabolic processes driving insulin sensitivity and total metabolic flexibility. When these systems are out of balance and insufficient, you get blood sugar swings, low work capacity, and gym progress stops in its tracks.
How we spot the bottleneck.
Daily: energy volatility, carb “hangovers,” afternoon coffee dependence.
Sleep: completely dysregulated, many night time wake ups, consistently poor HRV scores.
Training: gassing early, poor repeatability, pumps collapse mid-session.
Checkpoints: step count, Zone 2 compliance, session RPE vs output.
(optional) clinician labs when indicated.
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Thyroid, sex hormones, and stress rhythms set the tempo for body comp, mood, and performance. We don’t “treat hormones”—we coach lifestyle inputs that move them in the right direction.
How we spot the bottleneck.
Daily: low AM energy, wired-at-night, mood variability.
Training: inconsistent performance; heavy DOMS from modest work.
Patterns: plateauing despite adherence. bodyfat storage patterns
Checkpoints: sleep/wake consistency, HRV/readiness, training trend.
clinician-ordered labs (optional)
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Your nervous system balances sympathetic (go) and parasympathetic (recover). If that switch sticks, you feel “wired-and-tired”: poor sleep, cravings, anxiety, and strength / fat loss plateaus.
How we spot the bottleneck.
Daily: hard time winding down, fragmented sleep, resting tension.
Training: inconsistent arousal, form falls apart late.
Checkpoints: subjective calm/focus, HRV trend, sleep data, notes on stressors.
Clinician labs available as needed
What it looks like
(12 week example)
Weeks 1–2 — Assess & Stabilize.
We clean up inputs: protein anchors, hydration/sodium, steps, bed/wake anchors. Flow IQ screens your 40 motions; you get 10-minute homework. Training is tension-based: clean technique, controlled eccentrics, pumps that last. You start sleeping better—on purpose.
Weeks 3–6 — Build.
Your primary bottleneck drives the emphasis:
Gut/Immune: maintain quality volume, keep intensity sensible, apply food structure that calms reactivity; post-meal walks, Zone 2 base.
Metabolic Machinery: raise capacity: local → systemic metabolic work; keep 1–2 heavy exposures so strength holds; carbs are placed where they do the most good.
Endocrine/Autonomic: lock circadian habits; dose-controlled strength-skill; density caps; deliberate wind-down work.
We review weekly data (photos, weight trend, lifts, sleep/HRV, notes) and adjust. If a red flag persists, we coordinate clinician-guided labs—optional, safety-first.
Week 7 — Deload (on purpose).
Not a vacation—a strategy. Neural deload (intensity ↓), volume deload (sets ↓), density deload (pace ↓), or lifestyle deload (stress ↓, sleep ↑). We pick the one your indicators call for.
Weeks 8–10 — Express.
We shift toward strength expression and/or oxidative hypertrophy / metabolic work depending on the goal. Nutrition stays phase-matched: protein flux, carbs targeted, fats adjusted; Performance supps locked in. Flow IQ keeps mechanics clean while output climbs.
Weeks 11–12 — Peak & Consolidate.
If you’ve got a shoot/show, we time the peak; if not, we bank the win: photos, fit, numbers, and how your day feels. You leave with proof and a template for the next block.
Sign up for Remote Coaching
What you gain (beyond aesthetics).
Predictability. You learn which levers move your body.
Durability. Joints and sleep cooperate; execution quality jumps.
Capability. More work at lower stress. Stronger, leaner, calmer.
How we rotate programs to hit your goal.
We don’t “do everything at once.” We sequence:
Hypertrophy (tension-based → sarcoplasmic/oxidative) to add tissue, shape and fix execution.
Strength to express it without wrecking joints.
Metabolic (local → systemic + lactate training, aerobic zone 2,3 etc.) to raise capacity and fat utilization.
Deloads targeted to the true limiter (neural/volume/density/lifestyle).
Your Flow-5 priority tilts each block: Gut/Immune get calmer inputs; Metabolic gets capacity work; Endocrine/Autonomic get rhythm and arousal control.
We measure, then move—no calendar worship, no hero workouts.
Your next step.
If you want a plan that respects signals and stacks wins, apply for Metabolic IQ. If you’re in LA and need manual therapy to make strength “stick,” book Flow IQ. Either way, we’ll find your bottleneck and build from there.
Sign up for manual therapy
The four levers
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Strength
Phased based programming (tempos, RPE, execution). No junk volume—progress you can feel
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Nutrition
Phase-matched guardrails (cut, recomp, build) so you’re never white-knuckling.
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Flow IQ
Manual therapy + 40-motion homework so strength and mobility stick long term.
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Labs
When indicated, via licensed clinician partners. Interpretation consults.
Phased, not random
Follow the phases to success
Strength — Express what you’ve built. Heavy, joint-friendly output and skill. The time you spend getting stronger is time you make your nervous system more efficient. This means workouts get more efficient as you progress.
What this means: Spend less time in the gym —-> get better results.
Hypertrophy — Add tissue with tension-based, then sarcoplasmic and oxidative blocks.
More metabolically active tissue means better longevity. more metabolic machinery to burn fat. and more muscle = more shape to the body.
What this means: You’ll supercharge your recovery by building out better internal machinery with the added bonus of enhancing fat burn during training.
Metabolic — Enhance metabolic function. Stay cool under pressure. The added benefit of enhancing sleep quality, endurance, and overall metabolic efficiency makes this phase of training the most important for lifestyle enhancement, we ensure you perform well but also recover and maintain fat burning while being in a state of rest.
Local → systemic capacity all the way to oxidative phases to really dial in conditioning. Cardiovascular from step counts to Zone 2, 3 and HIIT training strategically placed for maximal effect.
Nutrition Supports each phase
Your Operating System
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Assess
Detailed intake, movement patterning, baselines (training, sleep, steps), optional labs.
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Build
Plan aligned to your Flow-5 priority, weekly adjustments based off continual data collection
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Activate
Phases Switch strategically. Build a timeline to peak for shows, photoshoots, or life time-lines
What we measure
Body comp:
Photos, tape measurements, Body temps, Steps, Calipers/DEXA (if local)
Performance:
Lifts, work capacity, execution quality
Recovery:
Sleep Quality, HRV, AM Heart rate, Readiness
Health Markers:
Metabolic and Inflammatory markers, liver function, hormone panels, and specialized functional labs when indicated
Compliance & Legal
All services provided by The IQ Method are educational in nature and are not intended to diagnose, treat, or prescribe. Any prescription-based therapies are handled exclusively by licensed clinicians (e.g., Newman MD LifeCare). Nutraceutical, performance compound, and therapeutic lifestyle recommendations are provided for general wellness and optimization purposes only. Clients are encouraged to consult their licensed physician before implementing any recommendations.
Who its for
High-intent, coachable clients who want data-backed body-comp and performance results.
Will train 3–5×/week and track protein, steps, sleep (simple systems).
Want predictable fat loss without losing strength.
Value weekly accountability and fast adjustments.
Want step-by-step guidance across training, nutrition, and recovery.
Care about physique and well-being (energy, sleep, mood), not one at the expense of the other.
Prefer clarity over hacks; comfortable following clear guardrails.
Open to clinician-guided labs/peptides when indicated (optional, safety-first).
Will prioritize sleep and recovery like training.
Who its Not for
Want results without effort or won’t be accountable weekly.
Refuse to track anything (training, protein, steps, sleep).
Looking for a peptide shortcut or fat-loss trick to replace work.
Expect insurance-billed medical care or diagnosis here (this is coaching, not medical treatment).
Want a one-size-fits-all template or random “muscle confusion.”
Can’t commit 12 weeks or won’t communicate/respond to feedback.
Unwilling to prioritize sleep, steps, and protein consistently.
