Two numbers from the Census that don't belong in the same paragraph. More than half of you buy protein powder. Eight in ten of you couldn't tell me how much protein you ate yesterday.

That's buying the ingredient and guessing at the recipe.

I'm not asking you to track your food forever. I'm asking for three days.

Move 1: Fuel — Log three days. Protein only.

Any app, or the notes on your phone. Ignore calories. Ignore carbs. One column, grams of protein, three days including a weekend day. That's enough to find your real average, and almost every guy's real average lands 30 to 40 grams below where he thought it was.

Move 2: Body — Then close the gap at one meal, not four.

Breakfast is almost always where the hole is. Most guys are at 10 grams before noon, then try to win it all back at dinner. Your body doesn't bank it that way. Add 30 grams to breakfast and most of the gap closes without touching the rest of your day.

Move 3: Mind — Then stop counting.

Three days, one fix, done. The audit isn't the habit. You only have to learn what 40 grams looks like on a plate once, and after that you can eyeball it for the rest of your life. Same as knowing what a ten-minute drive feels like. You stop needing the map.

The takeaway: Three days of counting buys you a lifetime of not counting.

Forward this to the dad with three tubs of protein powder in the pantry and no idea whether he needs any of them.

Best,

Jason

Top engineers at Anthropic and OpenAI say AI now writes 100% of their code.

If you're not using AI, you're spending 40 hours doing what they do in 4.

These 100+ Claude Code hacks fix that and help you ship 10x faster.

Sign up for The Code and get:

Claim your free playbook