A winding path through green mountains
The Program

All Lessons

The whole program at a glance: 30 lessons in seven stages. Lessons you've finished are checked off.

The program works best in order. New here? Start at the beginning →

Start Here

Understand why weight comes back

  1. 1Why the weight comes back
  2. 2The real cost of regain
  3. 3The metabolism myth
  4. 4The setpoint problem
  5. 5The slingshot effect
  6. 6Is something wrong with me?
  7. 7Off the merry-go-round
  8. 8The approach

Used a GLP-1 medication? Read the two-part GLP-1 guide at the end of Start Here.

Step 1

Figure out your rough macros

  1. 9Why "calories in, calories out" isn't the whole story
  2. 10Understanding fat, and your maintenance macros
Step 2

Learn how food actually works

  1. 11The "all calories are equal" myth
  2. 12Where your calories actually go
  3. 13The insulin surge, hour by hour
  4. 14Insulin resistance, the quiet problem
  5. 15What refining does to your food
  6. 16The Food Map: what to eat freely, measure, and limit
  7. 17Healthy doesn't mean unlimited
  8. 18Snacking, screens, and mindless eating
Step 3

Fill the space food used to fill

  1. 19Fill the space: why food became entertainment
  2. 20Move every week: it's not optional
  3. 21Get a hobby: find yours and get started
Step 4

Swap out your old foods

  1. 22Healthy Food Alternatives: your swap list
  2. 23The takeout trap
Step 5

Set your trigger weight and stay on the scale

  1. 24The trigger weight: when to sound the alarm
  2. 25Know your kryptonite
  3. 26Your own rules: structure that holds
  4. 27Eating for pleasure
  5. 28Paying off the balance after a big day
Step 6

Make it who you are

  1. 29The maintenance mindset
  2. 30Bonding with your new body
When you need it

Regain Rescue

  1. 1The Regain Rescue Plan
  2. 2Find the leak
  3. 3Going back to what worked

One honest read a week on staying there.

No fad plans, no before-and-afters. Just what actually keeps weight off, explained plainly.