What are the daily minimums?
Updated September 2026
The daily minimums are five lines: Move (train the scheduled session or walk with purpose), Fuel (hit the protein number), Water (carry it, drink it), Sleep (protect the window), and Zero (keep the default on alcohol and the scroll). Hold the five and the big things hold.
Why minimums instead of goals?
A goal is something you hit once and lose the plot. A standard is something you keep. The minimums are deliberately small enough to hold on the worst week of the month, which is exactly the week that decides whether you are someone who trains or someone who used to.
Motivation is weather. Discipline is architecture. Five small lines you never negotiate beat one big plan you renegotiate daily.
What counts as holding the line?
Move means the scheduled session on training days and a purposeful walk on the rest. Fuel means the protein number, not a perfect diet. Sleep means protecting the window: same wake time, dark room, phone charging somewhere that is not your hand. Zero means the default is none, and deviations are deliberate and logged, not accidental and repeated.
Common questions
- What happens when I miss a day?
- Log it, learn what broke, adjust, resume. Guilt is not a training variable. Data is. The person who never misses February beats the person who wins January.
- Is walking really enough on rest days?
- Yes. Walking costs nothing, requires no recovery, burns fuel, and clears the head. A daily walk is the floor of the whole operation, not cardio's little brother.
Train to the standard.
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