30-Day Food Tracking Notebook: Complement to "They Changed the Story"

Track Your 30 Days. Let Your Body Decide.

The guide gives you the evidence. The workbook gives you a place to run the experiment. Log every meal, track every metric, and complete weekly reflections — then let your own physiology tell you whether the protocols work.

11 Pages · 30 Daily Logs · 4 Weekly Reviews · 4 Protocols · 1 Final Summary

What's Inside

01 — Start Here (Baseline Page) Name, start date, starting metrics, your why, protocol commitments, and what you're most curious about. Fill this in before Day 1. Honest baselines make honest results.

02 — Weekly Daily Trackers × 4 One page per week. A 7-day grid tracking meals (breakfast, lunch, dinner, snacks), water intake, seed oil exposure, red meat, organ meats, energy (1–10), sleep hours, mood (1–10), and daily notes.

03 — Weekly Reflections × 4 End-of-week protocol compliance checkboxes, metric comparison, what worked, what didn't, notable physical and mental changes, and one adjustment for the following week.

04 — 30-Day Final Review Before vs after comparison across 7 metrics, which protocol had the most impact, what surprised you, what you'll keep permanently, and what you'd tell someone just starting.

How It Works

1. Download and print — or fill in digitally. Either works.
2. Complete the baseline page before Day 1.
3. Log daily — takes 2 minutes. Every row is a data point.
4. Review weekly — complete the reflection page each Sunday, adjust one thing, continue.

Four Protocols You're Tracking

01 · Red Meat — Unprocessed, 3–5× per week Track daily intake, energy shifts, strength output, and sleep quality. No other variables changed.

02 · Saturated Fat — Remove all seed oils. Cook in butter, ghee, or tallow only. Log daily seed oil exposure (Y/N), note cooking fats used, and track any digestive changes.

03 · Sunlight — 15–30 min direct sun daily, no glass, no sunglasses. Track morning exposure, sleep quality, morning alertness, and mood pattern across the month.

04 · Organ Meats — Liver once weekly, or a desiccated organ supplement. Track weekly intake and note energy, mental clarity, and physical changes over the 30 days.

This Workbook Is For You If

→ You've read the free guide and want a structured way to actually run the protocols → You learn more from your own data than from anyone else's research → You want accountability — somewhere to track, reflect, and adjust weekly → You've tried dietary changes before but never tracked long enough to see the pattern → You want a physical record of what you ate, how you felt, and what changed → You'd rather run a 30-day experiment than debate the theory indefinitely

Best used alongside the free guide. Download "They Changed The Story" first — it gives you the research, the context, and the four protocols. Then use this workbook to run the experiment yourself.

The experiment costs thirty days. No supplements required. No program to join. Just four protocols, 30 days of honest tracking, and a final review that shows you exactly what your body said.

For educational purposes only. Not medical advice. Consult a qualified practitioner before making dietary changes.