The 14-Day Rules
Twelve rules. One structure.
Simple, repeatable, and built for consistency.
Eat 3 structured meals per day.
Add one planned snack only when needed.
Include protein at every meal.
Prioritize minimally processed foods.
Avoid alcohol for 14 days.
Eliminate or minimize sugar-sweetened drinks.
Eat vegetables at least twice per day.
Eat 1–2 servings of fruit per day.
Carbohydrates are allowed and should primarily come from quality whole-food sources.
Include healthy fats in appropriate portions.
Prioritize adequate hydration based on individual needs, activity, environment, and medical guidance.
When practical, finish the final meal approximately 2–3 hours before bed.
"This isn't about eating as little as possible. It's about giving your body what it needs while removing the foods and behaviors that make consistency harder."