12 Weeks to Your Strongest Decade

Your first prime was given. Your second one is built.

The Second Prime Transformation is a 12-week coaching program for busy adults over 35 who want their strength, energy, and stamina back — without living in the gym. 90 lessons. 7 modules. A bonus vault.

The Problem

You're not lazy. You're not broken. You're running a 25-year-old's playbook in a 40-something body — and wondering why nothing works anymore.

The workouts that used to work now leave you wrecked for three days. The diet advice contradicts itself weekly. And every program out there was built for people with unlimited time, perfect joints, and no responsibilities.

The Shift

After 35, the game changes. Recovery matters as much as training. Protein matters more. Consistency beats intensity — every single time.

The Second Prime Transformation is built on BALANCE, the 7-step system for your second prime: Build your baseline. Align your goals. Lift. Nutrition alignment. Nurture recovery. Consider supplements. Execute weekly.

No guesswork. No extremes. Just a system engineered for your decade of life.

What's Inside

Module 1 — Build Your Baseline

Before you change anything, you measure everything. You'll audit your foundation with the biological competence assessment, learn why the scale is lying to you (and how to measure true fat loss without burning lean muscle), and debunk the top 5 strength myths for professionals over 35. You finish with your starting baseline worksheet — most people find this eye-opening on its own.

Module 2 — Align Your Goals

This is where transformations actually start — not in the gym, in your head. Get fit FOR your family instead of making them the excuse. Break the stress-comfort cycle without guilt or shame. Understand the logic of the plateau — why you aren't stuck. Break patterns of self-sabotage. Motivation fades. Identity doesn't.

Module 3 — Lift

The biggest module in the course: 15 lessons of pure training. Why strength must always come before cardio (the cardio trap), the science of the rational warm-up, a beginner's roadmap for day 1 at the bar, and the exercises to reconsider after 35. Then the blueprints: a complete deadlift guide with troubleshooting for the 5 most common form faults, low-volume high-ROI back and chest blueprints for lifters over 35, a home circuit for 35+ women, and the plateau pivot — 5 ways to build muscle after 50 without adding more weight.

Module 4 — Nutrition Alignment

Most programs hand you a meal plan. This one teaches you how nutrition actually works — from a coach with degrees in nutrition and physiology and 38 years of putting it into practice.

Your protein floor after 40, the rational protein cheat sheet, the plate framework with no counting, smart carbs and healthy fats in their place, mastering the omega ratios, training-day vs rest-day fueling, and why earlier eating works better. Then the three-part Calorie Deficit Delusion series: why starving yourself can make you fatter, the 3 biological resets that outperform starvation diets, and why the type of calorie matters far more than the number — plus the nutritional resets that fix hormones, medications, and stubborn fat. And when fat loss stalls, you'll adjust without cutting protein.

And here's what makes this different from every diet you've tried: you'll learn to connect every food choice to what it actually does for you.

Take a high-protein meal. Three things tend to work in your favor — training day or rest day. Your muscles get a fresh supply of amino acids, the raw material for maintenance and repair — and while no single meal does it alone, getting enough protein day after day is one of the main levers against age-related muscle loss, especially alongside resistance training. Protein is also the most satiating macro in the hours after you eat, so you're less likely to graze all afternoon. And your body spends more energy digesting protein than it does digesting carbs or fat.

You'll build the same positive associations for every macro — smart carbs to fuel your training and replenish glycogen for recovery, healthy fats in their rightful place: enough to round out the meal, neither feared nor free-for-all — and honest negative ones for the choices that work against you: the sugary lunch that can spike your blood sugar and leave you shaky and drained an hour or two later, the ultra-processed day that makes it easy to eat hundreds of extra calories without feeling any more satisfied, the slow muscle loss that creeps in when protein stays too low for too long.

Once your brain links food to outcomes, willpower stops being the plan.

No banned foods. No misery. Just a complete nutrition education you'll use for the rest of your life.

Module 5 — Nurture Recovery

Training breaks you down. This module builds you back up. Sleep: the non-negotiable 7 to 9 hours. The 72-hour rule for spacing your training for growth. Why rest days aren't couch days. The stress-cortisol connection — including why your belly won't budge no matter how hard you train. How to look after your joints and tendons, plus a weekly recovery check to keep you honest.

Module 6 — Consider Supplements

The supplement industry runs on confusion. This module runs on evidence: the rational supplement strategy, the supplement audit (logic vs. marketing), and an A-tier deep dive into what actually works — protein powder, creatine (the best-researched supplement for strength after 35), vitamin D and omega-3s, magnesium for sleep, and NAC. You'll learn to read labels like a skeptic — testing, doses, and red flags — and walk away with your simple supplement plan.

Module 7 — Execute Weekly

The operating system that holds all of it together. Why adding 5 lbs every week stops working. Training in blocks: build, push, back off. Double progression in practice, with your training log worksheet. Your week on one page. Measuring progress by waist, clothes, and lifts. The Minimum Week for when life gets busy — better than zero, always. And your complete 12-week BALANCE plan.

Bonus: Go Deeper — the vault

Sixteen bonus lessons for the curious — including four deep-dives for anyone on GLP-1: 30 critical nutrition questions, blind spots, and myths nobody thinks to ask; the busy adult's GLP-1 survival playbook; 30 critical strength training questions for people on GLP-1; and the GLP-1 lifter's survival guide. Plus the hidden sugar cheat sheet (20 names to watch for), the macro myth (what actually moves the needle), why real dairy is a muscle-building cheat code, the metabolism myth (what science really says about age and fat loss), food-as-information macro associations, biomechanics — the physics of lifting — the complete 'at 25 vs. what I know now' carousel collection, and The Fitness Industry Graveyard: 30 dead myths that won't die, and the cold science that kills them.

Plus the interactive layer:

• A 1-on-1 kickoff call to set your personal baseline
• Weekly live group coaching and Q&A
• A private community of people on the same 12-week clock
• Weekly check-ins with personal feedback
• Accountability pods matched to your schedule
• The Program at a Glance
• The curriculum — 90 lessons across 7 modules + the bonus vault, yours for life:
• 1. Build Your Baseline (8 lessons) — biological competence audit, why the scale lies, top 5 strength myths, baseline worksheet
• 2. Align Your Goals (9 lessons) — family framing, stress-comfort cycle, plateau logic, breaking self-sabotage
• 3. Lift (15 lessons) — cardio trap, rational warm-up, deadlift guide + troubleshooting, back & chest blueprints, home circuit, plateau pivot after 50
• 4. Nutrition Alignment (15 lessons) — the complete nutrition course: protein floor, plate framework, omega ratios, training vs rest day fueling, the Calorie Deficit Delusion trilogy
• 5. Nurture Recovery (7 lessons) — sleep, the 72-hour rule, active recovery, stress-cortisol, joints and tendons
• 6. Consider Supplements (11 lessons) — evidence-based guide: creatine, vitamin D, omega-3s, magnesium, NAC, label reading
• 7. Execute Weekly (9 lessons) — training blocks, double progression, training log, the Minimum Week, your 12-week BALANCE plan
• + Bonus: Go Deeper (16 lessons) — 4 GLP-1 deep-dives, hidden sugar cheat sheet, metabolism myth, the 'at 25 vs now' carousels, the Fitness Industry Graveyard, and more
• The coaching — 12 weeks of support:
• 1-on-1 kickoff call, weekly live group coaching + Q&A, weekly check-ins with personal feedback, private community + accountability pods
• The resources:
• Every worksheet, planner, and tracker.

Who This Is For

You're over 35, busy, and tired of starting over. You want strength and energy back, and you want a coach who's spent 38 years learning what actually works.

Who This Isn't For

Anyone looking for a 30-day shred, a magic supplement, or a program that does the work for you.

Your Coach

Duey holds degrees in nutrition and physiology, and has spent 38 years in nutrition and strength training — coaching real people, not selling shortcuts. The Second Prime is everything he knows, distilled into 12 weeks.

Founding Cohort

This is the first time I'm running The Second Prime, and the first cohort is intentionally small — personal feedback doesn't scale, and I won't pretend it does.

Here's exactly how pricing works:

Founding pricing — the first 20 members. You get the lower price as a thank-you for being in the very first group: the full 12 weeks, your price locked in for life — and in exchange, I ask for your honest feedback and a testimonial at the end.

Standard pricing — everyone from member 21 onward. Same program, same coaching, higher price. Permanently.

No application, no fine print. If you join before the 20 spots fill, you pay founding pricing. After that, it's standard — for everyone, forever.

Your Options

Choose the level of coaching that’s right for you. Every tier includes the full 12-week curriculum — the difference is how much of me you get.

Tier 1 — Self-Paced: The Course Only

For the self-starter who just needs the system.

$497 founding (first 20 members) · $997 standard (everyone after)

• All 90 lessons across 7 modules + the bonus vault, yours for life
• Every worksheet, planner, and resource
• Community access

Tier 2 — Full Coaching: The Transformation ★ Most Popular

For the person who wants it done right, with a coach in their corner.

$2,500 founding (first 20 members) · $4,000 standard (everyone after) — or 3 payments of $833.OO

• Everything in Self-Paced
• 1-on-1 kickoff call to set your personal baseline
• Weekly live group coaching and Q&A
• Weekly check-ins with personal feedback from me
• 6 Accountability calls matched to your schedule--60 minutes each

Tier 3 — VIP

For the person who wants maximum access and maximum speed.

$6,500 · Strictly limited to 5 spots

• Everything in Full Coaching
• Monthly private 10 1-on-1 coaching calls--60 minutes each
• Direct messaging access throughout the 12 weeks

The first 20 members get founding pricing. Everyone after pays standard — permanently.

FAQ

How much time does it take? — 3–4 hours a week. That's the point: built for busy lives.

Gym or home? — Both tracks included.

What if I've never lifted? — Perfect. The baseline module meets you exactly where you are.

Is there a guarantee? — This is all readable and usable information. It is up to you how much you want to get out of it. If, after 7 days, you dont think this is a good fit for you, your money will be refunded promptly.

Your first prime was given. Your second one is built — one week at a time, for twelve weeks.

Join The Second Prime Transformation at the level you need below!