Day 1 support
Fuel the five
Today’s one thing
Build your first meal around protein. It helps fullness and supports lean mass during weight loss.
Fat loss comes from a sustainable energy deficit across time—not from any one “belly-burning” food. Today’s action is designed to make that easier.
Three boring things that work
Protein + plants
Start meals with a palm-sized protein and plenty of colorful produce.
Mostly water
Water, unsweetened coffee, and tea make calorie control simpler.
Protect sleep
Aim for a consistent sleep window; tired brains make hungrier decisions.
Check the receipts
See the research behind the program