Five checks. Every day. For 30 days. No seed oils. No processed carbs. Real training. Real sleep. Real food. This is how you find out what your body is actually capable of.
The 5 Daily Rules
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Ate real food only
No seed oils, no added sugar, no processed carbs
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Trained today
Any ATP workout — bodyweight, weights, or sport practice
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Slept 9+ hours
In bed by 10pm. No screens 30 min before sleep.
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Drank only water
No soda, no juice, no energy drinks. Water and black coffee only.
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Hit protein target
1g per pound of bodyweight from real food sources
What to Expect
Days 1–7
The Detox Phase
Sugar cravings. Energy dips. Your body is switching fuel sources. Push through.
Days 8–21
The Shift
Cravings drop. Energy stabilizes. Sleep improves. You start to feel different.
Days 22–30
The New Normal
Metabolic flexibility. Leaner. Sharper. You won't want to go back.