Free guide
The 4 Boring Pillars of fat loss.
Four things decide whether the weight comes off and stays off. This guide explains each one, with the studies, and ends with a plan sheet for your week.
Send me the guide
A 38-page PDF, built like my posts so it's easy to read on a phone.
Nutrition
Food, water, and the strategy that ties them together.
Activity
Consistent, and progressed over time: add weight, miles or minutes, or play better opponents.
Don't work against yourself
A long weekend away can undo a lot of a good month if there's no plan for it.
None of them stands alone. Lose sleep and hunger gets louder. The guide shows how they connect.
What's inside.
- Each pillar as its own chapter: what it is, the numbers to aim for, and where it usually goes wrong.
- The studies behind each number, cited on the page, so you can check them yourself.
- Why fast and slow weight loss end up in the same place, and what decides whether it stays off.
- A plan sheet at the end to fill in for your own week.