Move every day. Steps are the floor.
Training sessions sit on top of a base of ordinary movement. Pick a daily step minimum that stretches you slightly and hold it the way you hold the Daily Ten. The number is yours. Moving daily is not.
See the morning.
Get outside early — ideally around sunrise. Morning light anchors the body clock: better sleep that night, steadier energy that day. Coffee in hand, no phone, ten minutes. That's the practice.
Stop before full.
Eat well, and stop at satisfied — not stuffed. No counting, no banned foods, no drama: just the discipline to put the fork down slightly earlier than habit wants to. A small act of restraint, repeated.
Water first.
Before the coffee, before the meal, before deciding you're hungry — water. A sequence, not a measurement: on waking, before meals, through training. Unglamorous. Effective. Non-negotiable.
Protein is the priority.
When building a plate, protein gets decided first and everything else assembles around it. Muscle over 40 is use-it-or-lose-it, and protein is the raw material — every meal supplies it or skips it.
Track it. A tracked plan is a solid plan.
What gets written down gets done — and gets honest. Steps, water, meals, training, reading: one tick each, made at day's end. And measure properly: the tape — neck, waist, hips, arm, leg — monthly, alongside the scale. You cannot fix what you refuse to look at.
How the Code is kept
- Quietly. No announcing, no posting, no performance. The people who benefit are you and the people close to you — they'll notice without being told.
- Imperfectly. A missed morning or an overfull dinner isn't failure; hiding it from your own log is. Perfection isn't required. Honesty is.
- Permanently. Phases end. The Code doesn't. This is the part of the Protocol that's simply how you live now.