At some point, every man drifts.
It’s not a dramatic fall — it’s quiet erosion.
Late nights. Missed workouts. The edge dulls. Testosterone slides, motivation follows, and you start calling it “just getting older.”
But it’s not age. It’s neglect.
And neglect can be reversed.
The MANual is a 30-day reset for your system — physical, mental, chemical. It’s not about chasing a six-pack. It’s about remembering what it feels like to be you again.
Week 1 – Stabilise
Wake at the same time every day. Consistency > intensity.
Rebuild hydration: 3 L water + electrolytes daily.
Move daily — even if it’s just 20 minutes.
Track sleep and morning pulse; start logging data again.
Week 2 – Reclaim
Eliminate alcohol, sugar, and gluten temporarily.
Replace chaos with ritual: same breakfast, same window.
Add magnesium and omega-3s back into your stack.
Journal one sentence nightly: “Did I honour myself today?”
Week 3 – Reinforce
Begin strength training 3×/week (compound lifts, nothing fancy).
Add breathwork or walking for 15 minutes post-training.
Create boundaries around your focus time — reclaim mental space.
Week 4 – Reignite
Reintroduce caffeine and stimuli strategically.
Plan your next 30 days intentionally; don’t drift again.
Reconnect with purpose — something to build or protect.
You can rebuild in 30 days.
Not perfectly. But structurally.
Because when the body is stable, the mind follows.
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