A PROTOCOL FOR EVERY DAY
The
Easy Eight.
Chris Tanner's foundational protocol: eight simple things to do every single day. It is the floor beneath everything else we build together, and it costs you nothing but the habit.
Follow it and
you will.
- 01 Optimize your health from the inside out.
- 02 Gain or lose weight, depending on what your body needs.
- 03 Find real mental clarity, not a caffeine version of it.
- 04 Build good habits that hold when life gets busy.
- 05 Crowd out the behaviors that were quietly working against you.
- 06 Settle into a sustainable routine you can actually keep.
The eight things
to do every day.
Every single day, without negotiation. None of them is complicated. That is the point: the protocol works because it is easy enough to actually do.
- 01 Weigh. Step on the scale every day. Same time, same conditions. Data, not judgment.
- 02 Walk. Barefoot on grass or concrete (grounding), 30 minutes every day.
- 03 Move. 30 minutes of exercise every day. Easy or hard, both count.
- 04 Cold. A cold pack between your shoulder blades, up close to the neck, 10 minutes every day.
- 05 Protein. Eat 100 grams. Per day. No exceptions.
- 06 Calories. Between 1000 and 1200 every day. If you are still hungry, eat more protein.
- 07 Sun. Get in the sunshine, without sunscreen, for 30 minutes every day.
- 08 Water. One glass every two hours. No more. No less.
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