09:00
Back to back until 18:00. Lunch is a coffee between calls. You react all day.
Decode what drains you. Recode what drives you.
5 Thursdays. 1 digital workbook. Your 12-month Longevity Blueprint.
You already know what to do. Your diary decides otherwise. Every Thursday you learn 1 protocol live, and it goes into your diary the same day.
By application only. Places are limited.
Featured in
§ 01 · The problem
You run a lot. Your diary runs you.
21:40
The board pack lands after dinner. You read it in bed.
23:55
The late flight home from a 1-day trip. You present at 09:00 anyway.
03:00
Awake, running tomorrow's numbers. The alarm is set for 06:00.
52%
of leaders say their work feels chaotic and fragmented.
Microsoft Work Trend Index · June 2025 · 31,000 workers
2minutes
The busiest 20% of Microsoft 365 users are interrupted by a meeting, an email or a chat every 2 minutes of core working hours.
Microsoft Work Trend Index · June 2025 · usage data, most-pinged 20% of users
75%
of C-suite leaders are seriously considering quitting for a job that better supports their wellbeing.
Deloitte and Workplace Intelligence · 2023 · US, UK, Canada, Australia
Sources: Microsoft, Work Trend Index special report, June 2025; Deloitte and Workplace Intelligence, Well-Being at Work Survey, June 2023. These describe the context. They are not results of the Bootcamp.
Apps and hacks rely on willpower. The Bootcamp relies on a written plan, built for the week you actually have.
§ 02 · The method
Decode the week you had. Recode the one you are about to have.
01 · Decode
8 questions.
Counts and clock times from your last 7 days. They place you as 1 of 16 Longevity Avatars and show which basic your week drops first.
02 · Recode
1 plan.
- A time and a place
- An action
- The obstacle most likely to stop it
- The smallest version for a bad day
§ 03 · The 5 weeks
5 Thursdays. Recovery to Prevention.
Decode what drains you in weeks 1 and 2. Recode how you perform in weeks 3 and 4. Sustain it from week 5.
-
Welcome call
You, Jonathan and 20 minutes: scope, ground rules and your questions before the cohort meets.
-
Foundations and elimination
Energy Audit. Audit Food, Mood, Move and Sleep, cut what drains you before you add anything, and set your 1 goal with Jonathan.
- Cut before you optimise: the habits and inputs that cost you most
- A phone and screen reset for the week ahead
- A calendar and friction audit, with a boundary around your best hours
Awareness · Mindset · Simplification
-
Purpose and identity
Your purpose. Turn your hardest chapter into your strongest asset, with the Law of Candor.
- Growth after setbacks: from survival mode to deliberate choices
- Identity mapping and your core strengths
- Your long-term vision, turned into this week’s choices
Motivation · Alignment · Clarity
-
Productivity and flow
Deep work and flow. Plan your deep work around the 4-stage flow cycle, without adding hours to your week.
- Execution first: high-value output over busy hours
- The flow cycle: struggle, release, flow, recovery
- A workspace reset: desk, phone and notifications
Habit stacking · Flow · Compounding
-
Resilience and grit
Resilience under pressure. Practise 2-minute resets you can use anywhere, before the hard call and after it.
- Your nervous system, explained in plain English
- Cyclic sighing, temperature resets and other 2-minute resets
- Strategic gratitude, and turning triggers into action
2-minute resets · Gratitude · Triggers into action
-
Pause
No live sessions. 2 Monday prompts keep the plan in your diary, and every recording is there to catch up on.
-
Sustainability and prevention
Your Longevity Blueprint. Build your 12-month Longevity Blueprint across Food, Mood, Move and Sleep, with a system for high-pressure weeks.
- A system for your busiest, most uncertain weeks: the VUCA lens
- The essential no: fewer decisions, a lighter week
- Your Blueprint: the next 30 days and the next 12 months, on 1 page
Sustainability · Long-term mastery · Systems design
The game layer
Play it like a game. Nobody loses.
01 · Missions
1 mission a week. Each Thursday ends with 1 mission: put this week’s protocol into your real diary before Sunday.
02 · Digital workbook
1 chapter a week. Complete a chapter and you move up a level: 5 chapters, from your Energy Audit to your Blueprint.
03 · Comebacks
Comebacks, not streaks. A missed day never resets you. Coming back after a bad day is the move that counts most.
04 · Cohort total
1 shared total. Every mission done adds to 1 cohort total, posted each Monday. Nobody is ranked or named.
§ 04 · What you get
Here is what you get.
2 tiers. Core is cards 01 to 04. Executive is all 5.
By application
The Decode to Recode Bootcamp
- A 1:1 welcome call, then 5 live Thursdays with Jonathan: a 60-minute masterclass and group coaching at 08:00 UK.
- Your digital workbook, 1 chapter a week, ending with your Longevity Blueprint: your next 30 days and next 12 months on 1 page.
- Your cohort: 1 mission a week and a private Monday check-in with Jonathan. Longevity OS: daily quests and levels, from Energy Audit to Blueprint.
- Core or Executive. Executive adds a private 1:1 strategy session and direct WhatsApp with Jonathan from session 1 to 5.
Full money-back guarantee. Complete the programme, and if you feel nothing has changed, get every penny back.
In Core and Executive
01
Every Thursday, live.
A 60-minute live masterclass and group coaching at 08:00 UK time. 5 Thursdays, Thu 26 Nov to Thu 7 Jan, with a break for Christmas.
- A 20-minute 1:1 welcome call with Jonathan the week before
- 1 week, 1 theme, 1 protocol, taught live
- Group coaching on your plan in the same hour
- Cameras optional. Nobody is put on the spot
In Core and Executive
02
Every session, recorded.
Travelling, in another time zone or in a board meeting at 08:00? Watch it within 24 hours.
- Every session recorded in full
- In your inbox within 24 hours, with a written recap
- Shared with your cohort only
In Core and Executive
03
Your digital workbook and Blueprint.
1 chapter a week, filled in as you go and put into your real diary that week. Week 5 turns it into your 12-month Longevity Blueprint.
- Chapter 1: Energy Audit
- Chapter 2: Adversity into asset
- Chapter 3: Deep work and flow
- Chapter 4: Resilience under pressure
- Chapter 5: Your Longevity Blueprint
In Core and Executive
04
The kit and the room.
Everything around the sessions, ready before you need it.
- The starter pack, yours before session 1
- Longevity OS, your private dashboard with levels and daily quests, on your own device
- Your cohort group, open until 30 days after the last session
Executive only
05
Executive adds Jonathan, 1:1.
For leaders who want the plan built with them, and a direct line while they test it.
- A private 1:1 session with Jonathan to build your plan
- Direct WhatsApp access to Jonathan from session 1 to session 5
Your time: 60 minutes on Thursday and about 15 minutes on your workbook.
Investment is in the low thousands of pounds, depending on Core or Executive. The exact price is shared on the call.
§ 05 · The guarantee
Complete it. If nothing changes, you get every penny back.
§ 06 · Who leads it
Led by Jonathan Ramalho.
After every screening, someone asks him the same question. What do I actually do on Monday? The Bootcamp is his answer, built for a working week.
Documentary film-maker and coach. He leads every session himself.
- Black belt in JuJitsu at 17. Founded his own academy.
- 15 years building campaigns for NGOs, CBS News, The Economist and Reuters, and human rights reporting from Iraqi refugee camps and the uprisings in Egypt.
- Director of Beyond The Pill, built on more than 100 expert interviews.
Content note: the next line mentions psychosis and a psychiatric ward.
He has seen the other side too: 5 months on a London psychiatric ward after a psychosis.
No one should stop or change prescribed medication without speaking to their doctor. The Bootcamp and the workshop teach a planning method for a working week. They do not diagnose, treat or prevent any condition, or help anyone recover from one.
Jonathan is a documentary film-maker and a coach, not a doctor, a therapist or a dietitian.
The film features
Wim HofProf. Tim SpectorJonathan WolfMarisa PeerDr Mohammed EnayatDr Matt Dawson
Contributors appear in the film and have no involvement in, or endorsement of, the Bootcamp or the workshop.
Screened in London, New York, Miami and at the 2060 Longevity Forum, Aix-en-Provence
§ 07 · Next steps
3 steps to Thursday 26 November.
Step 01
Book a call.
A short application. Jonathan replies within 2 working days with a time and a Google Meet link.
Step 02
A 20-minute call on Google Meet.
Fit, format and price. A plain no if it is not right for you.
Step 03
Thu 26 Nov, 08:00 UK.
Your starter pack arrives first. Then session 1.
Book a call
By application only. Places are limited.
Is this for you?
For you if
- You have big goals and a full diary.
- The diary runs you, whatever your job.
- You want a plan you write, not one you are handed.
Not for you if
- You need medical care, therapy or crisis support now.
- You want advice on medication, supplements or diets.
- You want a quick fix.
The cohorts
Want a later cohort? Book a call and say so.
§ 08 · Questions
Straight answers.
01How much time does it take?
60 minutes on Thursday at 08:00 UK, live or on the recording, and about 15 minutes during the week on your workbook.
02Are the sessions recorded?
Yes. Every session is recorded in full and in your inbox within 24 hours, with a written recap. Recordings are shared with your cohort only.
03Do I have to speak?
No. Cameras are optional and questions come from volunteers. Nobody is put on the spot.
04I am not in the UK. Can I join?
Yes. The Bootcamp is open to applicants anywhere. Sessions run live at 08:00 UK time, and the recording reaches you within 24 hours wherever you are.
05What if it is not for me?
Your 14-day legal right to cancel applies from the day you book.
Then the Recode Guarantee: attend or watch all 5 sessions and complete workbook chapters 1 to 4. If you feel there has been zero transformation, tell us within 14 days of session 5 and we refund you in full. Your word is enough. Full terms in writing before you pay.
06Is this therapy or medical advice?
No. It is education and coaching. Jonathan is a documentary film-maker and a coach, not a doctor, a therapist or a dietitian.
Nothing in it covers medication, supplements, diets or test results.
07Can my company pay?
Yes. Ask on your call.
Book a call for Decode to Recode
By application only. Places are limited.
The Bootcamp is education and coaching. It is not therapy, medical advice or medical treatment.
If you are struggling right now, contact Samaritans on 116 123 (UK), the 988 Suicide and Crisis Lifeline (US) or Mind (UK). If you or someone else is in immediate danger, call 999 (UK), 911 (US) or your local emergency number.