jwrn

Module 1 — Eat Like Our Ancestors

• Modern food → modern disease
  
• What to eat: meat, eggs, organs, fish, roots, real fats
  
• What to avoid: sugar, seed oils, processed carbs
  
• Restore hormones & metabolic balance
  

Module 2 — Blood Sugar Basics

• High-protein, high-fat breakfasts
  
• 2–3 solid meals, no snacks
  
• 10-minute post-meal walks
  
• End energy crashes & cravings
  

Module 3 — Fats ARE Healthy

• Your hormones are built from fat & cholesterol
  
• Eat: eggs, butter, fatty fish, full-fat dairy
  
• Avoid: seed oils & margarine
  
• Improve hormones, skin & mood
  

Module 4 — Light & Sleep

• Morning sunlight within 30 minutes
  
• Reduce screens at night
  
• Sleep in a cool, dark room
  
• Rebuild your circadian rhythm
  

Module 5 — Move Like an Animal

• 8–10k steps daily
  
• Move every hour
  
• Walk after meals
  
• NEAT > workouts for metabolism
  

Module 6 — Stress & Breathing

• Slow breathing (4 in, 6–8 out)
  
• Nasal breathing
  
• Short resets during the day
  
• Instantly reduce stress load
  

Module 7 — Digestion Basics

• Eat slow, chew well
  
• Reduce liquids during meals
  
• Remove snacks
  
• Better nutrient absorption
  

Module 8 — Inflammation & Hormones

• Reduce inflammation with whole foods
  
• Sleep, movement & fat balance
  
• Remove seed oils & sugar
  
• Stabilize hormones naturally
  

Module 9 — 7-Day Starter Plan

• Morning sunlight
  
• Whole-food meals
  
• Controlled light at night
  
• 10k steps & no snacks
  
• Your first real reset