The 10 Daily Actions

Build meals around real, whole foods with plenty of protein. Use the High-Protein Diet Food Lists to guide your choices: at least 70% of your food from the “Enjoy” categories, and less than 10% from the “Minimise” categories. Ultra-processed (junk) food and sugar should be minimised or avoided altogether.

Eat all your food within an 8-hour window — for example 8am–4pm or 11am–7pm; the window can be whenever suits you. For the other 16 hours, take nothing containing calories. Water and other calorie-free drinks are fine throughout the fast.

Aim for at least 2 litres through the day — pure water or other non-alcoholic, calorie-free drinks. It isn’t an exact science, but staying well hydrated helps prevent the headaches and constipation that can come with dietary change, especially in the early weeks.

Avoid alcohol completely during the plan. Alcohol reduces fat-burning and disturbs sleep — even a single drink can adversely affect sleep. Pausing it entirely for the 28 days removes a significant obstacle.

Hands about shoulder-width apart, lower your chest almost to the floor, then extend your arms again. Do them in one go or in smaller numbers through the day. Make them easier by leaning against a wall or kneeling; harder by performing them more slowly.

Feet about shoulder-width apart, lower into a seated position, then extend your legs back to standing. Do them all at once or split through the day. Make them easier by holding a counter or chair; harder by moving slowly, holding weights, or using one leg at a time.

Any movement that raises your heart and breathing rate — walking, cycling, running, swimming, dancing, active housework or gardening. It needn’t be strenuous; it should be enjoyable and energising. Do it in one go or as two 10-minute sessions.

Magnesium supports energy production, may aid sleep when taken at night, and can ease the muscle cramps and constipation that sometimes follow dietary change. Choose a well-absorbed form — bisglycinate, citrate (good for constipation), threonate or malate — and take the dose on the container. (Oxide and hydroxide are poorly absorbed.)

Most adults benefit from at least 7 hours’ sleep. Keep a routine, with bedtime within the same hour each day. Focus on allowing the time for 7 hours, even if you don’t always achieve a full seven. Some people benefit from up to 9 hours.

Noticing achievement helps build habits and creates positive feelings — the mind follows whatever it focuses on. Each day, notice and pay active attention to one thing you have achieved.