Small, Boring, Repeated — The Book
Small,
Boring,
Repeated.
A 148-page, 90-day field manual for weight, strength and sleep — built entirely on the boring end of the evidence.
You already know what to do. You have never been shown a version small enough to do it.
Most weight-loss books have the same shape. Here is a mechanism you have never heard of. Here is why everything you were told was wrong. Here is the protocol. It is a satisfying shape, it sells extremely well, and it is responsible for the tired feeling you are probably carrying right now — the feeling of having tried several things that were each described as the answer.
This book has a different shape, and you should know it before you spend two dollars:
That is a worse pitch. It is also what the evidence says.
How it works
One behaviour is added each week, in a fixed order. Nothing is ever removed. On day three you are doing two things. By day ninety you are doing everything in the book — and the calorie deficit does not arrive until week five, because a plan that asks for eight simultaneous changes on the first Monday is a plan you will quit in February.
- 28 chapters, five partsThe honest arithmetic, food without a diet, movement that survives your life, sleep and habits and lapses, then the ninety days themselves.
- The six movement patterns, drawnThree levels of difficulty each — including a way in if you cannot yet do a single push-up.
- Thirteen printable trackersA weekly page, a strength log and a phase review. Paper on a wall beats an app.
- The lapse protocolA full page you can photograph, written for the day you break the plan. What undoes people is never the meal.
- The plateau protocolIn order, for the three weeks when the scale stops and nothing about your behaviour has changed.
- Every number sourcedAround forty-five references at the back, and an honest note wherever the science is still contested.
What it refuses to do
It will not tell you how much weight you will lose. In one of the best-run diet trials ever conducted, two people on the identical assigned diet, coached by the same team for a full year, finished sixty-six pounds apart in opposite directions. Anyone who quotes you a number has stopped describing evidence and started selling something.
Where the science is genuinely unsettled — and in this field it often is — the book says so, instead of picking the version that sells better.
“Skip breakfast. Eat a lizard. Nap on the warm hood of a car.”
There is also a cat called Cheddar. Everything he says is wrong, on purpose, and the book explains why that is the most useful thing in it.
Who this is for
Adults who have tried before. People with limited time and finite attention who would like to weigh less, move more and feel better — and who are suspicious of anyone who sounds too certain.
Who this is not for
Anyone looking for a fast result, a forbidden-foods list, or a supplement. If you have a history of disordered eating, or if you are pregnant or breastfeeding, this book asks you to speak to a clinician first — and tells you why.
It costs about as much as the coffee you are holding.
148 pages. Instant download. No subscription, no account required.
Buy it for $1.99 →Questions
- How do I get the file?
- The download link appears on the confirmation screen as soon as your payment goes through, and it is also sent to your email address. You do not need to create an account.
- What format is it?
- A single PDF, 148 pages, 6×9 inches. It opens on a phone, a tablet or a computer, and the tracker pages are laid out to be printed.
- Is this medical advice?
- No. It is general information and education. It is not a substitute for the diagnosis, treatment or advice of a licensed clinician who knows your history, and one chapter is devoted to recognising the point where a book stops being enough.
- Something went wrong with my download.
- Get in touch through our contact page with the email address you used and we will sort it out.
Medical disclaimer. This book is for general informational and educational purposes only. It is not medical advice and is not a substitute for the diagnosis, treatment or advice of a qualified, licensed healthcare professional who knows your individual medical history. Reading it does not create a physician–patient relationship. Always consult your physician or another qualified provider before beginning any diet, exercise, fasting or weight-management programme, and before changing an existing treatment plan. Individual results vary. Nothing in this book or on this page is a promise or guarantee of any particular outcome. If you are in crisis, call or text 988. If this is a medical emergency, call 911.