DOWNLOADABLE RESOURCES
Printable field guides, quick-reference cards, and tracking tools. Designed to be posted in a locker, kept in a go-bag, or shared with your crew.
A tactical, printable guide to navigating any convenience store. Covers the Green Light go-to options by store section (deli, cooler, snack aisle, beverages), the Red Light danger zones with specific product warnings, and a 60-second label check protocol.
The specific blood tests to request from your physician — not the standard basic panel, but the ones that reveal early metabolic dysfunction years before it becomes disease. Includes optimal values, what each test means, and a word-for-word script for your doctor.
A complete list of shelf-stable, MetFix-compliant foods with label-reading guidance. Covers what to look for, what to avoid, and how to build a go-bag that keeps you metabolically stable on any shift.
Strategic napping (the nappuccino), light management (blue-light blocking), and anchor sleep — written as a quick-reference card for shift workers. Includes the specific timing and implementation steps for each protocol.
The MetFix framework distilled to a single printable card: what to eat, what to avoid, the seed oil substitution list, and the Zone 2 cardio protocol. Designed to be posted in a locker, go-bag, or station kitchen.
All guides are formatted for standard 8.5 × 11 paper. The Quick Reference Card and Go-Bag Protocol are designed to be laminated and posted in a locker, go-bag, or station kitchen. The Convenience Store Survival Guide and Sleep Protocol are designed to be folded and kept in a wallet or go-bag.