The Protocol

What every meal,
check-in and recipe is built on.

Five pillars. They guide the recipes you eat, the targets you hit, and the way I work with you across the 8 weeks.

Built on real numbers, not vibes.

Your calorie + macro targets come from the Mifflin-St Jeor BMR formula, then adjusted for your activity level and goal. Same method sports dietitians use. Specific to you, not a generic calculator.

Mostly whole foods, but realistic.

Supermarket ingredients you'll keep buying after 8 weeks. Whole foods where they make sense, with the realistic balance — shakes and powders aren't banned, they have a place. The variety is what keeps normal humans in it.

High protein, every meal.

Every recipe is built around real protein sources — chicken, beef, salmon, eggs — with the protein number locked in. No guessing portion sizes, no scanning barcodes. Just cook the meal, hit the number.

Weekly check-ins, plan adjustments.

Every week you weigh in and send a quick progress note. I look at what's actually moving and adjust your targets so the program stays calibrated to your body — not a number you set on day one.

You leave a better cook.

Eight weeks in, you're not just hitting macros. You're a better cook. You actually enjoy eating whole foods because you've built the skill and the taste for it. That's the real win — the program ends, the habit doesn't.

Ready to apply?

8 weeks. 20 spots.

I'm giving 20 of you first access to the program before it goes anywhere else. No charge. If you can commit to the next 8 weeks, apply for a spot.

Apply for a spot