Level 1

Barely Unethical

Easy wins with low friction. These are the simplest changes that require minimal effort but deliver consistent results. Think of them as the 'set it and forget it' strategies that make weight loss feel effortless.

Food Environment

Kill Liquid Calories

Swap sugary drinks for water / zero-cal options without changing meals.

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Meal Structure

Protein-Anchored Breakfast

Start the day with a high-protein anchor to reduce later snacking.

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