Introduction
Chapter 1: The Switch
- Your “flipping switches” philosophy
- Why ordinary guys can achieve extraordinary results
- Mental constructs vs. willpower
- Setting up the n=1 framework
Chapter 2: My Mission
- 260-pound wake-up call story
- The research and planning phase
- Why most approaches fail
- Your strategic decision-making process
Chapter 3: Mission Analysis
- What actually works (your discoveries)
- What doesn’t work (lessons from failures)
- The sustainability principle
- Psychology vs. mechanics
Chapter 4: The System
- Your specific tactical approach
- Intermittent fasting framework
- Exercise (weighted vest walking)
- Maintenance protocols
- Each with “mechanics + human side”
Chapter 5: After Action Review
- The 20-pound regain (honesty about setbacks)
- The 42-day recovery mission
- What you learned the second time
- Proof of system repeatability
Chapter 6: Mission Forward
- How readers can adapt your approach
- Getting started checklist
- Avoiding common pitfalls
- The bigger picture applications