Included with every consult and coaching
The Wellness Guide. Built for you, not printed for everyone.
Everything I teach, in one place on your phone, and it does the work for you. It figures out your protein and calories, times your fasts hour by hour, checks food labels, and gives you a better swap for almost anything you eat.
The guide comes with both. Watch a real walkthrough on the right.
Why it's different
Most health guides are a PDF you read once. This one works with you.
You put in a few numbers one time. From then on the guide knows your protein target, your calories, your bedtime and where you are in a fast, and every section uses them.
A typical guide
- The same advice for everyone, whatever your goal
- "Eat enough protein," with no number
- A fasting chart you have to do the math on
- Hard to read on a phone, impossible to search
- Read once, then forgotten in a downloads folder
The Wellness Guide
- Changes with what you're there for: be healthy, lose weight, or build muscle
- Your exact grams of protein, per day and per meal
- A fasting planner that shows the hour you're at right now
- Built for your phone, with search across every line
- Something you open every week: at the store, at dinner, mid-fast
Your numbers
Your protein, calories and macros, worked out in seconds.
Type in your goal weight, height and age and it does the math the way I do it with clients: protein from your goal weight, calories from your resting burn, carbs and fat set for where you are.
- Your protein floor, your target, and grams per meal
- Uses a DEXA or a measured metabolic rate if you have one
- Different numbers for staying healthy, losing weight or building muscle
- Shows what that protein looks like on a real plate
The fasting planner
Know exactly what's happening at hour 18. And when to eat again.
Pick 18, 24, 36, 48 or 60 hours and your last bite. Every stage gets a real clock time: what your body is doing, how it feels, and what to do right then. Mid-fast, it shows you where you are.
- Fifteen stages, from your last bite to hour 60
- The science for anyone who wants it, kept out of the way for anyone who doesn't
- How to break each length the right way
- Adds the fast to your calendar in one tap
At the store
Paste a label. It tells you whether to put it back.
The label checker knows sugar by its 60-plus names, every common seed oil, artificial sweeteners, dyes and fillers. Standing in the aisle, you get an answer in a second.
- More than 70 swaps: chips, soda, pasta, ice cream, eating out
- Good, better and best picks for every budget
- A tick-and-copy shopping list
The rest of your day
Sleep, walking, strength and recovery, built around your schedule.
Set your wake time and the guide works backward to your bedtime, when the kitchen closes, and when caffeine stops. It shows how much coffee is still in you at bedtime, and times your walk after meals.
- A DEXA tool that sets a goal weight that keeps your muscle
- A plate for every goal, with your protein on it
- Supplements, protein powder and the products I actually use
Made for where you are
Three people can open it and get three different guides.
I just want to be healthy
Real food, a better plate, and the worst stuff gone. No counting, no rules you have to white-knuckle.
Lose weight and heal
My own plan for big weight loss and getting your metabolism working again, in three phases, with the tools to run it.
Build muscle
More protein, more carbs, more food, timed around training, with the numbers to back it.
Everything in it
The seven steps I build every client on, plus everything around them.
Every section opens with a short version you can read in a minute, and folds the deeper science away until you want it.
What went into it
Years of trial and error, so you can skip most of them.
This is everything I learned getting my own health back, and everything I now walk clients through, organized so you can use it on a Tuesday. It isn't a lead magnet and it isn't sold separately. It's the reference I want every client to have open while we work together.
How to get it
Two ways in. The guide comes with both.
You can't buy the Wellness Guide on its own. It's yours after your first consult, and every coaching client has it from day one.
The Consult
- A 60 minute one-on-one, your whole picture
- Weight, energy, sleep, training and labs
- A clear set of first steps
- The Wellness Guide, included
Coaching
- Weekly check-ins, one on one
- Text me any time in between
- A personalized plan that adapts as we go
- The Wellness Guide, from day one
Questions
Can I buy the guide on its own?
No. It isn't for sale. It comes with every consult and every coaching client, because it works best next to a plan built for you.
Is it the same guide for everyone?
The guide is the same. What it shows you isn't. Put your numbers in once and it works out your protein, calories, fasting times and daily schedule. Tell it what you're there for and the advice changes to match.
Does it work on my phone?
That's what it was built for. It opens from a link, so there's nothing to download, and search finds any line in a second.
Where does what I type go?
Nowhere. Everything you put in stays on your own phone or computer. It isn't sent to me or anyone else.
Do I keep it?
You keep the same link, and it keeps growing. New recipes and sections show up there as I add them.
Is this medical advice?
No. The guide is health coaching and education. Anything involving medication or a diagnosis belongs with your physician, and the guide says so wherever it matters.
The Doman Health Wellness Guide is health education and coaching, not medical advice, diagnosis or treatment, and is not a substitute for care from your physician. Results described are personal experience and vary by person. If you have a medical condition, are pregnant or take prescription medication, talk to your doctor before changing how you eat, fast or exercise.