1. Follow each (7-day) weekly theme in order.

2. Prepare and schedule each theme.

3. Choose to continue practising the previous week's theme.

4. Confirm each week's compliance via Brad Pamp's email (e.g. Terry 1/6 complete].

Theme: TIME-RESTRICTED EATING.

⏰ Eat all your calories within a 7hr/24 window.

⏰ Ideally, avoid breakfast, eat lunch at midday & finish dinner by 7 pm.

⏰ Start the day with a caffeinated drink, ideally, coffee + MCT oil .

⏰ Choose the food you like and volume to appetite.

⏰ Alcohol is permitted within the 7/24 window.

Theme: ELIMINATE REFINED CARBS (sugar, barley, wheat & rye).

🍞 We are lowering and stabilising blood glucose balance.

🍞 Zero; sweet drinks, sauces, wine, bread, & biscuits.

🍞 Natural carbs like fruit, potato & milk are permitted.

🍞 Choose any protein option, healthy dietary fat, & fibrous carbs like veggies.

🍞 Volume to 'your' appetite.

Theme: CORE STRENGTHENING.

💪 We are repositioning your best posture.

💪 A daily 10-minute easy-to-follow 'gut, hips & back' session.

💪 Hit the link below & simply press play and follow along.

💪 All movements are safe, simple, and improve postural balance.

💪 All you need is 1x1 space.

Theme: APPETITE SUPPRESSING.

🍽️ Practise the SIX appetite lowering strategies.

🍽️ We are leaving your appetite satisfied on less calories.

🍽️ We are taking unnecessary hunger out of the game.

🍽️ Correctly lowering calories will boost healthy ketosis (stored fat burning).

🍽️ Week 4 is dry - zero alcohol.

Theme: PRACTICE (ALL) WITH PAMPY.

🤝 TRE, yep, no breakfast.

🤝 Lose the carbs, no sugar & no gluten-based carbs.

🤝 A 10 minute core set - choose and press play.

🤝 Practice your appetite strategies.

🤝 30 minutes of activity everyday.