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Burn fat and build muscle, quickly, realistically, and naturally
Extend your lifespan and healthspan by staying youthful and reducing the risk of disease
Eat more while consuming fewer calories with accessible ingredients
Develop mental and physical mastery
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Plans
All plans are downloadable in PDF format and are printable on letter-sized 8.5"×11" paper.
SSF Recipes
Download the SSF Recipes as a convenient 29-page booklet, including spaces for notes. Each page can be horizontally cut in half and stapled together, making it even easier to use in the kitchen.
$12 PDF Buy Now
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SSF Workout Programs
All the SSF Workout Programs on individual pages, which double as workout logs. Each page includes fillable sections for the date, weights, sets, repetitions, and rest, to help you track your monthly progress.
$3 PDF Buy Now
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SSF Fasting-Mimicking Diet
The powerful Fasting-Mimicking Diet (FMD) plan inspired by Dr. Longo's protocol, but with key differences. This version uses only accessible ingredients and whole foods, making it more affordable, practical, and satiating. This plan is designed to meet the correct macronutrient and calorie requirements over five days, with no need for expensive packages or supplements. Includes rules and directions for making surprisingly satiating meals.
The plan provides a comprehensive list of all ingredients, including their macronutrient breakdown (grams and calories), along with overall totals. Step-by-step instructions for meal preparation and cooking are also included.
Note: A food scale capable of measuring to 0.1 grams is required for accuracy. Breakfast, lunch, and dinner are different meals, but the same ones are repeated each day for Days 2–5. Day 1 is similar but has some differences.
Disclaimer: While most people do not experience adverse side effects, the Fasting-Mimicking Diet (FMD) may not be suitable for everyone, particularly individuals who are underweight, pregnant, breastfeeding, over the age of 65, or have certain medical conditions. This plan is not recommended for those under 18. Before starting, consult your doctor or nutritionist, especially if you have pre-existing medical conditions or are taking medications. The author assumes no liability for any adverse effects or consequences resulting from following this plan without professional approval and medical supervision.
$20 PDF Buy Now
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Coaching
Need guidance, clarity, and motivation to get your life on track? Connect with the author securely through email for personalized coaching and advice on fitness, lifestyle, sleep, nutrition, habits, and more. Whether you're looking to build a healthier lifestyle or overcome specific challenges, this coaching package is designed to offer you practical support tailored to your needs.
Each package includes up to 4 personalized emails from the author, with thoughtful responses of up to 4 paragraphs per email. You'll receive actionable advice and clear direction to help you achieve your goals.
What you'll get:
- Customized insights: Tailored advice on your unique situation, with strategies you can start applying immediately.
- Clarity and focus: Help in breaking down complex problems into manageable steps for long-term success.
- Ongoing support*: Personalized feedback to keep you accountable and on the right track.
Some examples of what you can ask about:
- Reframing your mindset for success
- Cultivating healthy, achievable goals
- Overcoming procrastination and building discipline
- Incorporating fitness into your busy life
- Managing stress and building resilience
- Enhancing sleep quality and recovery
- Building sustainable nutrition habits
- Troubleshooting current lifestyle barriers
Disclaimer: The author does not provide medical advice. If you are on medication or have health concerns, please consult with your doctor.
$200 4x Emails Buy Coaching Package
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* Each additional email coaching exchange is $50.
Posters
Posters are downloadable in PDF format and are printable on standard 8.5×11 inch paper.
SSF Simple Steps
Download and print the Simple Steps guide to support your fitness and wellness journey. Display it on your fridge or workspace as a daily reminder of the fundamentals for health. Ideal for quick reference on nutrition, exercise, sleep, hydration, and mindful living.
Free PDF Download Now
The following recommended links are based on my personal research and experience with the products, and may update over time. While I am not affiliated with any of the brands or products, purchasing through these links may generate a small commission from Amazon or RingConn, which help support my work and family. Note that some links may not be available in your country.