If we had a pound for every time someone asked us about red light therapy, ice baths, or compression boots before they’d nailed the basics, we’d have enough to install a cryotherapy chamber in every gym. (We won’t, by the way.)
And look, we get it.
Sitting in some high-tech boots while watching Netflix feels like progress.
Cold plunges are buzzy.
Red light therapy has a glow of credibility.
And the biohacking world makes all of it look like the missing piece between you and peak human performance.
But here’s the reality: for 98% of people, 98% of results come from the basics.
The 98% That Actually Moves the Needle
Want to get strong, fit, and stay capable for life? Here’s your real performance stack:
Move enough. 10-15k steps a day, playing with your kids, kicking a ball around, walking instead of taking the Tube for one stop. More movement, less stagnation.
Train 3x per week. Strength, cardio, something that makes you sweat. Ideally a mix, done properly, with progressive overload.
Eat like an adult. Prioritise protein, avoid consuming more calories than you burn on average across the week, and get enough nutrients to function.
Recover the boring way. Sleep 7+ hours. Stretch. Take a rest day. Drink water.
Get those right, and you’ll be fitter, stronger, leaner, and more resilient than 98% of people.
The 2% That Everyone’s Obsessed With
Here’s where people get distracted.
People love a hack. They want the fancy edge. The extra 2%. Think cryotherapy, cold plunges, red light therapy, compression boots, IV drips, hyperbaric chambers…the list goes on.
Most of these have some merit. But they’re marginal gains – and only if you’ve nailed the 98%.
Cold plunges might slightly improve recovery and mental resilience.
Red light therapy might marginally improve cellular function.
Compression boots might help with circulation.
But if you’re not training consistently, eating properly, and getting enough sleep, these aren’t going to save you.
You can’t ice-bath your way out of poor conditioning.
You can’t red-light away weak muscles.
You can’t compression-boot your way to strength.
The truth is, a lot of these interventions are more suited to high-performance athletes than us ‘normal’ people.
The Foundry Philosophy: Master the 98% First
That’s why we don’t waste time, money, and people-power on peripherals. We focus on what works:
- Spotlessly clean gyms with great kit, hot water, and high-pressure showers.
- Personal training that’s tailored to your body, your ability, and your goals – that gets results.
- Experienced, world-class coaches that care.
- Enough space so you’re never fighting for a squat rack.
- No fads. No gimmicks. Just what works.
That’s not to say we ignore the 2%. We just know where it fits. We partner with Hooke Clinic for VO2 max testing, blood panels, and performance diagnostics. We work with Hyperice so every gym has a recovery tower with massage guns to work out those post-workout knots.
But those are extras. Add-ons. If you’re not training, eating, and recovering properly, they won’t move the needle.
the Takeaway:
If you want to get started with feeling, moving, and performing better for life, your first port of call isn’t a biohacking protocol.
You need a good training plan, a bit of accountability, and some patience.
That’s what we do at Foundry.
And if you’re ready to actually build strength that lasts, our 21-Day Challenge is the ideal kicking off point. You can find out more here.
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