Below are no-nonsense tools to support your Four Pillar Fitness journey with ready-to-download guides. They're all easy to reference on your phone or print as PDFs, so you can make smarter choices today and feel the results tomorrow.
Free, printable Glycemic Index chart to help you choose smarter carbs at a glance. Quickly spot low, medium, and high GI foods to support steady energy and better blood sugar control.
Quick-reference chart of anti-inflammatory foods and spices to simplify meal planning. Use it to reduce inflammation triggers and support steady energy and overall wellness.
A one-page, bodyweight-based guide to set your daily protein targets fast. Includes palm-size portions and simple meal ideas so you can hit your goals without tracking apps.
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