Fit these into your routine

The six fundamentals

Everything in the program comes back to these six. Each has a Goal tab (what to do), a Science tab (why, with the studies), and an honest part (what the evidence does not support).

Protein first

Fundamental 1 of 6

Half the plate plants

Fundamental 2 of 6

Real food most of the time

Fundamental 3 of 6

The right amount, honestly

Fundamental 4 of 6

Lift, and keep walking

Fundamental 5 of 6

Sleep, water, and the rest

Fundamental 6 of 6