90 Restored Easy: the free guide

90 days, 1 thing a week, in the simplest version there is: how to build your routine, your meals and your moving, with examples of each, and a page for every one of the 13 weeks. No fluff. Monday 14 September to Saturday 12 December 2026, inside the 90 Days Restored Community channel on Instagram, with a 20-minute check-in live every Saturday at 9am.

What's inside

• The day as a clock: same wake time, daylight, dinner by 7pm, phone out of the bedroom
• The plate rule and 12 meal examples: breakfast, lunch, dinner, snacks
• The 5-minute muscle minimum, the after-dinner walk, and the 3 short sessions at home or in the gym
• A page for each of the 13 weeks: what it means, how to do it, how to make it yours, why it matters, and something to try
• Your scorecard for Day 1, 28, 63 and 90

Format: PDF, free, sent to your inbox after checkout. Debora is doing every week of it alongside you.

Debora Tentis, Women's Health Pharmacist

Education, not medical advice. It does not replace your GP.