90-Day Body & Mind Transformation
Ninety days. Four phases. Twenty-one laws. The book gives you the system — the companion app runs it with you, every single day.
By Dylan C. Herlehy · Paperback & Kindle
A reader on Day 36. The clock tells them exactly where they are in the fast. The wall shows every day they kept the law.
Start the 90 daysDemo data. Your own wall starts empty on Day 1.
Days 1–7
Shock the body. Reclaim the mind. Fruit, raw nuts, raw vegetables — nothing that ever had an ad campaign.
Days 8–30
Clean fuel returns. Lean days, refeed days, strength and sprints. Routine becomes instinct.
Days 31–60
The plan is law. Full split, sprint progression, advanced recovery. You're not trying — you're operating.
Days 61–90
Clean refeeds, stillness practice, and the Teach-One Rule. Discipline becomes identity.
Hours fasted, when your window opens and closes, and what to do right now.
Your training and your fuel for this exact day of the program — pulled straight from the guide.
Ninety squares. Every law you keep fills one in. Miss a day and you reset forward — no restarts.
Your Day 0 numbers and purpose statement, read back to you beside who you became.
The tracker is free with the book. Enter your email and we'll send a sign-in code — your progress follows you on every device.
For adults 18+. The program involves extended fasting and hard training: talk to a health professional first if you're pregnant or nursing, have diabetes, a heart condition or a history of disordered eating, or take medication.
Haven't read it yet? Get the book first — the app assumes you know the laws.