The Unbroken Protocol

Abraham Spring
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  • HEALTH & FITNESS

The Unbroken Protocol is a recovery-led podcast exploring how real performance starts with nervous system regulation. Hosted by Abraham Spring, it helps you train, rebuild, and live without pressure.

  1. JAN 5

    Your Environment Is Designed to Make You Fail

    The Architecture of Addiction. Season 2, Episode 4. You think it's a discipline problem. It's not. It's an architecture problem. The chocolate in your cupboard. The phone on your nightstand. The caffeine you "need" before training. The Instagram scroll that destroys your sleep. None of this is accidental. Every supermarket layout, every app notification, every product placement - it's all been engineered by people who understand your nervous system better than you do. IKEA makes you walk the entire store before offering food. McDonald's makes every location look like home. Supermarkets put sweets at children's eye level. Social media uses variable reward schedules to keep you hooked. This isn't conspiracy. It's behavioral science. And it's costing you your performance. You're not weak. You're not undisciplined. You're trying to perform inside an extraction machine designed to keep you tired, distracted, dependent, and depleted. In this episode, Abraham breaks down: → Why willpower will always lose to environmental design → How billion-dollar industries engineer your depletion — then sell you the solution → The caffeine-sugar-social media loop keeping you in perpetual deficit → Why "just have discipline" is exactly what the system wants you to believe → How to audit your environment like it's trying to kill you (because it is) → The one shift that makes discipline irrelevant This isn't about living like a monk. It's about understanding what you're actually up against - and redesigning your environment so the default supports your performance, not your extraction. You can't out-discipline an engineered environment. But you can become aware of it. And then you can build your own. Unbroken Triathlon Club - Recovery-Led Performance www.unbrokenclub.com | @unbrokentriathlonclub

    8 min
  2. The Performance Identity Trap - Why Triathletes Can't Rest

    12/29/2025

    The Performance Identity Trap - Why Triathletes Can't Rest

    Why can't triathletes take a rest day without feeling like they're losing their identity? This episode exposes the Performance Identity Trap the psychological patterns that make rest feel impossible, the research proving your head matters more than your training volume, and the identity shift that changes everything. Abraham breaks down the addiction pattern you can't see, why "just take a day off" doesn't work, and the R.A.C.E. framework application for building sustainable performance. Unbroken Triathlon Club - Recovery-Led Performance www.unbrokenclub.com | @unbrokentriathlonclub

    10 min
  3. Motivation Is a Lie. You Need a System That Survives Real Life.

    12/23/2025

    Motivation Is a Lie. You Need a System That Survives Real Life.

    This episode is about building a training week that doesn't collapse when life gets heavy. Most triathletes aren't undertrained they're over-scheduled. They try to force the "perfect" training plan into real life, and when disruption hits (kids get sick, work explodes, sleep suffers), the whole thing shatters. Then comes the guilt, the restart, the cycle. In this episode, I walk you through the R.A.C.E. framework a recovery-led system for time-constrained athletes who can't afford stop-start training. You'll learn: • Why your week should be designed for disruption, not perfection • How to identify your reliable training windows (the times that hold even when life is messy) • The minimum weekly structure that keeps you consistent: 2 key sessions, 2 low-friction sessions, 1 recovery day • Why most triathletes periodise backwards (and how to fix it) • How to build a "minimum week" that works when you're tired, busy, and stressed If you're carrying weight kids, a business, a demanding job and still trying to train consistently, this episode gives you the structure to make it sustainable. Stop trying to fit triathlon into your life. Build a life-week that can hold triathlon. Unbroken Triathlon Club - Recovery-Led Performance www.unbrokenclub.com | @unbrokentriathlonclub

    14 min
  4. Zone 2 Won’t Save Your Knees.

    12/22/2025

    Zone 2 Won’t Save Your Knees.

    You can build a huge engine in triathlon and still keep breaking down. This episode is a recovery-led breakdown of Strength & Conditioning for Triathletes  why “doing some gym” isn’t the same as real S&C, and why most online programs fail the moment your season ramps up. I start with the moment I learned this the hard way: returning to football and feeling a clear physical bottleneck then meeting a world-class S&C coach who tested me, identified exactly where I was leaking force, and reshaped how I coach forever. From there, we apply the R.A.C.E. Protocol to triathlon: Recover (state + adaptation), Align (season + bottlenecks), Condition (robustness + tissue tolerance), Execute(minimum effective dose in-season). You’ll understand how to build a chassis that can handle volume, intensity, and years in the sport  without living in the gym. Unbroken Triathlon Club - Recovery-Led Performance www.unbrokenclub.com | @unbrokentriathlonclub

    11 min
  5. You’re Not Lazy - Your Brain Was Hijacked

    12/19/2025

    You’re Not Lazy - Your Brain Was Hijacked

    You’re Not Lazy - Your Brain Was Hijacked In this episode, Abraham exposes the hidden pattern reshaping modern behaviour  how sugar, ultra-processed food, gaming, pornography, and short-form content silently rewire the brain's dopamine pathways and lock us into cycles of craving, distraction, and self-blame. This isn't an attack on ADHD, and it's not another discipline sermon. It's an exposure of the environments we're embedded in  systems engineered to extract attention, fragment focus, and keep people chasing rewards that never land. Drawing from lived experience and pattern recognition, Abraham connects the dots most people refuse to see: why motivation evaporates, why intensity replaces consistency, why we gaslight ourselves into believing we're "not doing enough," and why attention disorders are proliferating in a world designed to exploit them. This episode is about reclaiming agency. About metacognition, self-awareness, and architecting a life that actually serves your nervous system not one that fights it. The Matrix wasn't built for you to win. So this episode is about building something that is. Unbroken Triathlon Club - Recovery-Led Performance www.unbrokenclub.com | @unbrokentriathlonclub

    10 min
  6. The Dark Truth About ADHD, Productivity, and Modern Life

    12/18/2025

    The Dark Truth About ADHD, Productivity, and Modern Life

    We’ve been treating ADHD like a character flaw instead of what it really is: a system that needs design. In this episode, Abraham Spring breaks down why ADHD isn’t a focus problem, why willpower keeps failing, and why habits like caffeine dependence, tracking obsession, and social media addiction aren’t random flaws but survival strategies for a dopamine-starved nervous system. You’ll learn how ADHD actually works: executive dysfunction, time blindness, emotional intensity, hyperfocus, and rejection sensitivity and how the modern world exploits these traits through apps, metrics, and constant stimulation. This isn’t about fixing ADHD or becoming “neurotypical.” It’s about building external systems that work: movement instead of stillness, interest-based planning, micro-steps, and environmental design. ADHD isn’t broken. Your systems are. This episode is about redesigning them. Unbroken Triathlon Club - Recovery-Led Performance www.unbrokenclub.com | @unbrokentriathlonclub

    12 min
  7. Social Media's Biggest Lie: Comparing Your Chapter 1 to Everyone's Chapter 20

    12/17/2025

    Social Media's Biggest Lie: Comparing Your Chapter 1 to Everyone's Chapter 20

    You finish a solid workout, feel good, then open Instagram. Suddenly you're not good enough anymore. Here's what's actually happening: social media is hijacking your survival mechanisms. Every scroll triggers fight-or-flight. Every follower count registers as lost territory. Every like comparison activates your threat response. You've stopped seeing humans. You're seeing metrics. In this episode, I expose the dark psychology: How platforms weaponise your threat detection systemWhy you've turned people into numbers instead of humansThe hyper-competitive hellscape disconnecting you from your own experienceHow to break free with Context Check, Humanity Check, and Comparison CurfewThe question that changes everything: Am I more numbers-driven or feeling-driven? If you can't celebrate your wins without comparing them to others, if other people's success feels like your loss, if you see metrics instead of humans—you've been caught by the matrix game. Stop performing for algorithms. Start being human again. Unbroken Triathlon Club - Recovery-Led Performance www.unbrokenclub.com | @unbrokentriathlonclub

    8 min

  8. 12/16/2025

    The Biggest Mistake I've Made: Treating Caffeine Like Recovery Instead of Debt

    The Biggest Mistake I've Made: Treating Caffeine Like Recovery Instead of Debt Do you need caffeine just to feel normal? Can't train without pre-workout? Doing everything "right" for sleep but still waking up exhausted? You're not broken. You're borrowing energy you can't afford to pay back. In this episode, I expose the caffeine trap: Why your 4pm coffee is destroying your deep sleep (even if you fall asleep fine)How pre-workout culture creates the same addiction cycle as social mediaThe half-life reality no one talks about (it can stay in your system for 9.5 hours)Why "I can sleep after coffee" isn't the flex you think it isI'll share my breaking point – lying in bed with my heart racing, recovery tanking, wondering why I felt wired and exhausted at the same time. And I'll give you the simple framework to take back control: Budget, Ceiling, and Curfew. The question: Are you using caffeine to amplify your system... or replace it? If you're tired of feeling tired, this changes everything. Unbroken Triathlon Club - Recovery-Led Performance www.unbrokenclub.com | @unbrokentriathlonclub

    17 min
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About

The Unbroken Protocol is a recovery-led podcast exploring how real performance starts with nervous system regulation. Hosted by Abraham Spring, it helps you train, rebuild, and live without pressure.

Information

  • Creator
    Abraham Spring
  • Years Active
    2025 - 2026
  • Episodes
    16
  • Rating
    Clean
  • Copyright
    © 2026 The Unbroken Protocol
  • Show Website
    The Unbroken Protocol