The starting point
He had tried keto twice, intermittent fasting for a year, and three separate calorie-tracking apps. Each one worked for four to six weeks, then collapsed under travel, client dinners and 60-hour weeks.
The issue was never discipline. It was that every system he used required daily decisions at exactly the moments he had the least capacity to make them.
What we changed
We cut the food list to a short, repeatable set of protein-first meals and removed tracking entirely. Two default breakfasts, three default dinners, one restaurant ordering rule.
- Protein to satiety at every meal — no weighing, no logging
- A single restaurant script that works in almost any venue
- Weekly accountability check-in instead of daily self-monitoring
- Electrolytes front-loaded through the first 14 days of adaptation
The twelve weeks
Weeks 1–3: adaptation. Energy dipped for six days, then stabilised. Afternoon coffee dropped from two cups to zero.
Weeks 4–8: steady fat loss of roughly two to three pounds per week with no change in training volume.
Weeks 9–12: the habit stopped feeling like a diet. Total loss: 34 lbs, with waist down four inches and bloodwork improved across triglycerides and fasting glucose.
The takeaway
Simplicity compounds. When a nutrition system needs fewer decisions than the life around it, it survives the weeks that break every other plan.