7 Pages • Free A4 PDF
Protocol
The Post-Meal Walk Protocol
How long to walk after your largest meal, how soon and how hard, a 14-day log that counts itself, a meter check, and the situations where the protocol changes.
The Complete Daily System
Metabolic Health Habit Dashboard (37 Pages)
Nine daily habits from the diabetes-prevention trials, ticked each evening for four weeks. Every day scores itself, every week adds up, and one dashboard page shows what changed.