What this book does differently
Most “health plans” focus on willpower and restriction. This book focuses on biology and rhythm—how to activate built-in repair systems safely, sustainably, and realistically.
- Not a crash diet: a long-term rhythm you can live with.
- Not hype: clear explanations you can apply immediately.
- Not scale-obsessed: measurable progress through biomarkers.
What you will learn
- How fasting works as a biological signal, not a trend
- How mitochondria drive vitality through movement and metabolic flexibility
- How repair is built with protein, polyphenols, and microbiome support
- How to track real progress beyond the scale
The Core Framework: The R.E.G.E.N. Protocol™
This framework is referenced throughout the book and turns “random health habits” into a coordinated system you can maintain for life.
R — Reset metabolism
Fasting rhythm and insulin control help reintroduce the repair cycle.
E — Energize mitochondria
Movement builds metabolic flexibility and strengthens energy production.
G — Grow repair systems
Autophagy and regenerative signaling support cleanup and renewal.
E — Extend cellular lifespan
Sleep, stress control, and lifestyle choices support DNA protection.
N — Nourish intelligently
Protein, polyphenols, and fiber support repair, signaling, and gut health.
Biology in one line
Insulin ↓ → AMPK ↑ → Autophagy ↑ (repair rises when constant eating stops).
Who needs this book
Tired of endless diet fads and conflicting advice that never sticks
Energy crashes, cravings, or constant hunger throughout the day
Want sustainable weight stability instead of restriction and rebound
Want science-backed simplicity without extreme rules
Interested in longevity, metabolic health, and real-life sustainability
Prefer measurable progress using practical biomarkers
What’s inside
- Quick Start: 7-day regeneration kickstart
- 90-Day plan: Phase 1 reset, Phase 2 activation, Phase 3 integration
- Myths + real life: travel, shift work, social eating
- Tools: fasting, movement, biomarker, and calendar tracking
Get the formats
Use the links below to purchase the paperback or ebook. Add your Payhip worksheet pack link if you want printable tracking pages.