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30g
PROTEIN
Build your main meals around approximately 30 grams of protein.
Why it matters:
Supports muscle maintenance and recovery
Helps with satiety
Makes body recomposition easier
Encourages more balanced meals
MINIMUM MOVEMENT
30
Move your body intentionally for at least 30 minutes a day.
This can include:
Strength training
Walking
Tennis
Pilates
Mobility work
Any purposeful movement that fits your life
The goal is not perfection.
The goal is to create a consistent rhythm of movement.
30
DAYS OF CONSISTENCY
Practice these habits for 30 days.
Not to “fix” your body in a month.
But to create momentum, structure and trust in yourself.
Thirty days gives you a simple starting point — long enough to build awareness, short enough to feel approachable.
Why This Method Works
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