Free downloads
Resources
The six printable companions to The Visceral Fat Fix. Every one is referenced somewhere in the book — this is where they live. Free, no signup, no email required.
Downloads
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Visceral Fat Explainer
Chapter 2A single page explaining, in plain language, what visceral fat actually is and why it behaves differently to the fat you can pinch. Useful if you want to show a partner or family member what you're working on without handing them the book.
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Progress Tracker
Chapter 3A printable log for the few things worth keeping an eye on — waist, weight, sleep and steps. Weekly, not daily. Every number on it is marked optional, and it finishes with a non-scale wins section that the sheet itself says matters more.
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Core Principles Cheat Sheet
Chapter 4The five principles the whole system rests on, on one page. Built to be pinned to a fridge or a noticeboard — the point is that you see it often, not that you memorise it.
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The Daily Checklist
Chapter 5The daily routine as a printable checklist, morning to night. This is the one most readers actually use every day — print a stack of them, or print one and slide it into a plastic wallet.
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Protocol Quick Reference
Chapter 7Every protocol from the book condensed to timings and amounts, on one sheet. Saves you flipping back through chapters mid-week when you just need to check one thing.
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Troubleshooting Checklist
Chapter 8A standalone diagnostic for when the routine stops feeling like it's working. Work through it in order — it usually surfaces the one thing that quietly changed a fortnight ago.
Want the lot?
All six as a single zip — easier if you're printing them in one go.
Getting the most out of these
They print on A4 or Letter
Every sheet is laid out to print correctly on either without rescaling. If your printer adds a margin, choose "fit to page" and it'll come out right.
Print the checklist, not the rest
If you only print one thing, make it the Daily Checklist. The others are worth reading once and keeping on your phone; that one earns its place on paper because you tick it.
You don't need the book to use them
They're designed as companions, and they'll make more sense alongside the chapters they came from — but each one stands on its own. Take what's useful.
Tracking is optional
The Progress Tracker exists because some people find it genuinely motivating. If weighing and measuring sends you somewhere unhelpful, skip it entirely. The routine works the same either way, and nothing else in the system depends on it.
These are educational, not medical
Same as the book. Nothing here diagnoses or treats anything — talk to a qualified healthcare professional about your own situation before changing your diet, activity or sleep.
The full picture
These are the tools.
The book is the method.
Each sheet here came out of a chapter — the checklist without the reasoning behind it is just a list. The Visceral Fat Fix is the four-habit routine in full, with the week-by-week plan and a 30-day workbook to make it stick.
