Four habits, thirty days, and a way of eating that gives you steady energy instead of the three o’clock crash. Rewritten for 2026.
OneProtein first
TwoBuild the plate
ThreeMove, repeatably
FourFill real gaps
Send me the guide
Tell us where to send it and the PDF arrives in one email.
One email with the guide, then a short newsletter about once a month. Unsubscribe any time. We do not sell or share your address. See our privacy policy.
What is actually in it
Not a teaser. The whole method, in the order you would do it, with the numbers you need to act on tomorrow morning.
Habit one
Protein first, and why breakfast is where most people fall short
How much you actually need, why spreading it across the day matters more than the daily total, and what thirty grams looks like on a plate.
The number, and how it changes with body weight
What 30 g of protein looks like in real food
Five breakfasts that clear 30 g
Habit two
One plate structure for every meal
A single way to build a plate that works at home, at a restaurant, and at the airport, with the carbohydrate sized to the day you are actually having.
Sizing the carbohydrate to your day
Choosing fibre-rich carbohydrates by default
Snacks that hold, and how to eat out
Habit three
A four-week movement on-ramp
Written for someone starting from nothing, and paced so week four is still doable when work gets busy.
Week-by-week, with rest built in
A strength circuit that needs no equipment
Habit four
Which supplements earn their place
Four gaps worth filling, and an honest read on the rest, including the products we do not sell.
Fluid, vegetables, omega-3 fats, vitamin D
So which supplements are worth it?
Written to be used, not skimmed
Every number in it is one you can act on: how much protein, how big the carbohydrate portion, how many minutes in week one. Where the honest answer is “it depends”, the guide says so and tells you what it depends on.
There is no gate beyond your email address, no upsell sequence, and no chapter that turns into a sales page.
And the parts you will use every week
The shake formula
One formula, then eight combinations worth making twice, plus the three habits that make a week of them actually happen.
The grocery list
Protein, vegetables and fruit, carbohydrate and fibre, fats and flavour. One page, take it to the shop.
The tracker
Daily habits, a weekly check-in, and one line a week. Plus a troubleshooting page for when it stalls.
Who wrote it, and why it is free
The guide is written by the team at EnergyFirst and has been revised every few years since the company started in 1997. This is the 2026 edition.
It is free because most of what people need is not a product. If the four habits are enough on their own, that is a good outcome. If a shake makes the protein habit easier to keep, our products are on the shelf, but nothing in the guide requires them, and one section is about supplements we do not sell.
EnergyFirst is owned and operated by NutriScience Corporation and run from Manhattan Beach, California.
Format
PDF, 18 pages
Edition
2026, fully rewritten
Cost
Free, nothing to buy
What arrives
One email with the download link
After that
A short newsletter about once a month
Get the Quick Start Guide
Eighteen pages, four habits, thirty days. It works whether or not you ever buy anything from us.
