You've done the reading. Here's the shortcut.

The stack

1. 1

   Metabolic support, clinician-guided, if your history clears it.

   Measure: Appetite, fasting glucose, and how you feel at week four.

2. 2

   Protein at 0.7 to 1 gram per pound of goal body weight, every day.

   Measure: A daily total, tracked, not estimated.

3. 3

   Strength training three sessions a week, compound lifts, progressive overload.

   Measure: A lift log and body composition every eight weeks, not the scale alone.

4. 4

   Sleep 7 to 9 hours with a fixed wake time.

   Measure: Whatever your tracker gives you, plus one honest question each morning.

5. 5

   A daily down-regulation practice, ten minutes minimum: breath, a walk, cold, or stillness, your choice.

   Measure: Resting heart rate and HRV trend over 30 days, not single readings.

6. 6

   Identity work, one question each week, in writing: who am I becoming, and what did I do this week that proves it?

   Measure: You'll know.

What I'd point a friend to

For lever one, there is a source I've been pointing clients to that has been getting good results. I'm a referral partner there, which means I'm compensated when you buy, and I'd rather you know that than wonder. Happy to send you the link if you want to look into it. Talk to your doctor first. That is not a disclaimer, it is the fit check.