88% of Americans are metabolically broken.
This is your way out.
Your metabolic health isn't determined by any single thing. It's determined by the interaction of multiple variables - each chapter of the book, each week of the meal plan, adds a piece to your personal equation.
The master switch your doctor never tests. The earliest marker of metabolic dysfunction.
What you eat matters. Protein, healthy fats, and the elimination of seed oils.
When you eat matters as much as what. Intermittent fasting gives your body time to heal.
Exercise is metabolic medicine, not calorie math. Resistance training is non-negotiable.
The reset button you keep hitting snooze on. One bad night = 30% reduced insulin sensitivity.
The cortisol tax you pay for modern life. Chronic stress drives insulin resistance.
Your second brain controls more than you know. Fermented foods and fiber matter.
The inflammatory ratio. Ancestral: 1:1. Modern American: 25:1. Time to fix it.
A progressive, science-based meal plan that takes you from metabolically broken to metabolically flexible. Every meal includes a vegan alternative.
Menu idea suggestions for Week 1.
Menu idea suggestions for Week 2.
Menu idea suggestions for Week 3.
Menu idea suggestions for Week 4.
I wrote this book sitting across from my father, who no longer knows who I am. He has what I call Type 3 Diabetes - Alzheimer's.
I'm not a doctor. I'm a statistician. I examine data, question assumptions, and ask the question the medical establishment has stopped asking: Does the evidence actually support what we're doing?
The answer, when it comes to metabolic health in America, is a resounding no.
This book - and this website - is for people who give a damn. About themselves. About their families. About the 88% of Americans who are metabolically broken and don't even know it.
- William Kastner
Pick your current problem and jump to the right action plan.
Full breakfast, lunch, and dinner structure for all 4 weeks.
Search and filter by week, meal type, and diet style.
Learn which numbers matter and how to discuss them with your doctor.
Post to the community and leave comments for William and readers.
Use this thread for questions, feedback, and practical troubleshooting.
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Download the free MetabolicTracker app to log meals, track fasting windows, and monitor your metabolic markers over time.
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