The 48-hour shot day plan
The simple setup for the hours before and after your shot.
FREE GUIDE
Your first shot is Sunday. Here's what Thursday-you should know.
The Shot Day Playbook is the guide we wish had come with the prescription: how to set up shot day, what to eat when nothing appeals, and a practical routine for the days around it.
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The Shot Day Playbook
A practical field guide to hydration, meals, routines and the days around your shot.
What's inside
Seven chapters. Built to be useful before, during and after shot day.
1
2
Eating when nothing appeals
Simple options for the days when appetite is low.
3
The buy-anywhere shopping list
Practical basics you can find almost anywhere.
4
Water, fiber and the slowed gut
A practical routine for hydration, fiber and digestive support.
5
Protecting hair, muscle and energy
The nutrition basics that matter when portions get smaller.
6
Movement that fits the rough weeks
Simple movement ideas without turning the routine into another job.
7
The first 12 weeks, tracked
A simple way to notice patterns and keep useful notes.
Chapter 1, unlocked: the 48-hour plan
Free to read, no email required.
This is the chapter for the hours around your dose: what to have ready, what to keep simple, and what to stop overthinking.
The 48-hour shot day plan
THE NIGHT BEFORE
Set out tomorrow's water bottle.
Have a simple breakfast or meal option ready.
Put your regular essentials somewhere easy to reach.
Write down anything you want to remember for tomorrow.
SHOT DAY
Start the day with water.
Keep meals simple and familiar.
Stick with the routine that normally works for you.
Keep the day simple and avoid overcomplicating it.
THE DAY AFTER
Keep hydration consistent.
Use simple foods if your appetite is lower.
Note anything worth remembering for next week.
Adjust your routine based on what worked best.
Chapter 1 is free here. The full Playbook includes the complete routine and shopping guide.
Get the full Playbook
One email delivers it. No complicated signup.
We'll send you the complete Shot Day Playbook with the full routine, practical checklists and the parts that don't belong in a capsule.
After that, we'll only write when we have something useful.