Built on nearly 25 years at the top. Run day by day, with me in your corner.
See how it works
The three men below are all me, same 85.5 kg of lean muscle underneath. Only the body fat on top changes. That fat line is the one thing we are moving, and everything else follows it.
Same man, same muscle, 47.5 kilos of fat gone. This is what the numbers on those three cards are really saying.
You do not see obese 90 year olds. The science agrees, there are no obese centenarians.
The Muscle line reads 85.5 kg on all three, and that never changes. The Fat to lose line is the whole story.
Risk, testosterone and lifespan figures are indicative, drawn from large obesity and overweight studies mapped to these body fat levels. General guidance, not medical advice.
It runs on two fuels. There is the petrol, which is the carbs you eat, and there is the battery, which is the fat you are already carrying.
Your body will always take the easy one. Every time you top up the petrol, it never has a reason to touch the battery. That is why a man can train hard for months, feel knackered, and still look exactly the same.
Bread, rice, pasta, sugar, beer. Quick to burn, easy to top up, and the moment it is in you your body stops looking anywhere else.
The fat round your middle. Every kilo of it is stored energy your body already paid for. It only gets used when the petrol runs low.
Bring the carbs down, put the protein up, and your body switches over to the fuel you are already wearing.
Protein is the other half of it. It keeps you full, so you are not raiding the cupboard at nine o'clock. And it protects your muscle while the fat comes off, which matters, because losing weight and losing fat are two different things. Anyone can lose weight. You want to lose the fat and keep what is underneath.
That is it. That is the whole philosophy. Carbs down, protein up, let the body eat itself lean.
Carbs down, protein up, and told in plain English, so you know what to put on the plate without weighing anything or counting calories.
Movement and training built around the week you have actually got, not the week a magazine thinks you have. Whatever gym you walk into, whatever kit is in front of you.
The part nobody sells you and everybody needs. Sleep, stress, drink, and the days you are running on empty.
You get told why it works, so you understand it instead of following orders. That is what makes it stick after the novelty has gone.
A check in from me every day, a voice note every week in my own voice, and your weight tracked to the day, right up to the date you hit your target.
Your first week is a full trial, and it costs one penny.
The whole programme, nothing held back, so you can prove to yourself it works before you commit to anything.
Nothing to pay yet. The doors are not open.
Leave your details and I will tell you the day it opens. That is the only thing this list is used for.
Takes about twenty seconds.
David Haye is a former professional athlete, not a medical doctor. All guidance reflects personal experience and general lifestyle advice, and does not replace professional medical consultation. Always consult a qualified healthcare professional before making significant changes to your diet, exercise or health regimen. Services are for individuals aged 18 or over.