Six modules, 18 lessons

What actually lowers LDL, what matters less than people think, and why trying harder fails.

1. 1.1What Actually Lowers Cholesterol (And What Doesn't)
   Free
   Cholesterol is not controlled by one variable, which is exactly why extreme diets fail.6 min
2. 1.2The 3 Silent Cholesterol Triggers
   Free
   The habits that quietly raise your numbers without ever feeling like a problem.6 min
3. 1.3Your First Action Week
   Free
   Momentum, not intensity: one trigger removed and a ten-minute daily walk.5 min

Five swaps that move numbers, portion anchors instead of counting, and rules for eating out.

1. 2.15 Food Swaps That Move NumbersFive direct replacements that lower LDL without removing a single meal you enjoy.8 min
2. 2.2Portion Anchors (No Counting)Plate shapes and hand measures that replace calorie tracking entirely.7 min
3. 2.3Eating Out & Social Life RulesThree standing orders and two rules so restaurants stop being a decision.7 min

Walking protocols, 7-minute strength routines, and why intensity is optional.

1. 3.1Walking ProtocolsThree walking patterns — daily base, after-meal, and the long weekend walk.7 min
2. 3.27-Minute Strength RoutinesTwo short bodyweight sessions a week to improve how your body clears fat and sugar.8 min
3. 3.3Why Intensity Is OptionalFrequency beats effort: the case for keeping every session comfortably easy.6 min

Identity-based habits, trigger to action to reward, and removing friction.

1. 4.1Identity-Based HabitsChange what you are, not what you are attempting — the reason motivation stops mattering.7 min
2. 4.2Trigger → Action → RewardAttach each new action to an existing trigger, and close the loop with a real reward.7 min
3. 4.3Removing FrictionMake the right thing the easy thing, and the wrong thing slightly annoying.6 min

How to track progress, what to expect at 4 to 12 weeks, and when not to panic.

1. 5.1How to Track ProgressThe few markers worth following, and the behaviours worth following instead.8 min
2. 5.2What to Expect at 4–12 WeeksA realistic timeline: what moves in a month, what takes a quarter, and how much.7 min
3. 5.3When Not to PanicTelling real change from measurement noise, and what to do when a result disappoints.7 min

Travel and holidays, stress and sleep, and a relapse recovery plan.

1. 6.1Travel & HolidaysA minimum viable version of the plan that fits in hotels, airports and family visits.7 min
2. 6.2Stress & Sleep ImpactTwo inputs that quietly undo an otherwise good week — and the smallest fixes that work.7 min
3. 6.3Relapse Recovery PlanWritten in advance: the two habits you restart first, and the review date you keep.7 min