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Members library

Welcome to your library

Every guide in your order is here as a PDF. Open it in your browser or download it to keep. Start with The 21-Day Even-Keel Plan, then turn to the other guides as topics come up.

Start here

Your first four steps

  1. Open The 21-Day Even-Keel Plan and read "Before you start". It takes about two minutes.
  2. Book a checkup. ED can be an early warning sign of heart disease, diabetes or high blood pressure. Bring the Lab Numbers Prep Sheet (Bonus 3).
  3. Read Chapters 1–4 to understand the After-Meal Window, then follow the 21-day plan in Chapter 8.
  4. Print the After-Meal Walk Card (Bonus 1), or use the checklist at the bottom of this page.

Taking medicine for diabetes? Changing what you eat or how much you move can cause low blood sugar, especially with insulin or a sulfonylurea. Talk with your doctor before you change your routine, and never change a dose on your own.

Core program

The 21-Day Even-Keel Plan + Fast-Start Bonuses

Your main guide and the three printable bonuses that come with it.

Cover of The 21-Day Even-Keel Plan
Core · PDF

The 21-Day Even-Keel Plan

Your main guide: the After-Meal Window, the Plate · Pace · Pause Method and a day-by-day 21-day plan, plus how to work with your doctor.

Open PDFDownload
Cover of The Fast-Start Bonuses
Bonuses · PDF

The Fast-Start Bonuses

Three printables in one PDF: the After-Meal Walk Card, the Spike-Smart Grocery Swap List and the Lab Numbers Prep Sheet.

Open PDFDownload

Add-on 1 · Plate

The Spike-Smart Kitchen

Included if you added it to your order.

Cover of The Spike-Smart Kitchen
Add-on · PDF

The Spike-Smart Kitchen

A 4-week meal plan, 40 simple recipes and weekly shopping lists built on the Plate rule, all with ordinary US grocery food.

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Add-on 2 · Pace

The Movement Snack Program

Included if you added it to your order.

Cover of The Movement Snack Program
Add-on · PDF

The Movement Snack Program

An 8-week, no-gym plan: after-meal walks, 2–5 minute movement snacks and two short strength sessions a week.

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Add-on 3 · The full reset

The 12-Week Waistline Reset

Included if you added it to your order.

Cover of The 12-Week Waistline Reset
Add-on · PDF

The 12-Week Waistline Reset

A step-by-step plan for belly fat and metabolic health: food, strength, sleep, weekly check-ins, plateau tips and numbers to review with your doctor.

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VIP library

EvenKeel VIP Library

The Welcome Kit and six library guides, included if you added the VIP Library. Start with the Welcome Kit.

Cover of EvenKeel VIP Welcome Kit
VIP · Start here

EvenKeel VIP Welcome Kit

How to use your VIP library: reading paths by goal and a simple 6-week plan.

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Cover of Sleep & Blood Sugar
VIP · PDF

Sleep & Blood Sugar

Why short sleep is linked with a spikier curve, a 14-day sleep reset, and when to ask your doctor about sleep apnea.

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Cover of The Eating Out & Travel Playbook
VIP · PDF

The Eating Out & Travel Playbook

Restaurants, fast food, work lunches, airports and road trips: what to order and how to use the Plate rule on the go.

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Cover of Drinks, Alcohol & Smart Swaps
VIP · PDF

Drinks, Alcohol & Smart Swaps

Sodas, juices, coffee drinks and alcohol: how they affect the curve, easy swaps, and free US resources for cutting down.

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Cover of Prediabetes, Diabetes & Your Care Team
VIP · PDF

Prediabetes, Diabetes & Your Care Team

The numbers in plain English, questions for your doctor, low-blood-sugar safety, and why you never change a medicine on your own.

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Cover of Stress, Cravings & Evening Eating
VIP · PDF

Stress, Cravings & Evening Eating

Why stressful days often end at the snack cupboard, and calm routines that help: breathing, the kitchen-closed ritual and planned snacks.

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Cover of Metabolic Health After 50
VIP · PDF

Metabolic Health After 50

Muscle, protein, balance, checkups and screenings for men 50 and over.

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Your 21-day plan

Tick off the week's habits

The key habits from Chapter 8, one layer each week: Plate, then Pace, then Pause. Your ticks are saved in this browser only. Missed a day? Don't double up. Just carry on from where you are.

Week 1 · Plate

Week 2 · + Pace

Week 3 · + Pause

Please keep safety first. These guides are educational and do not replace your doctor.

  • Call 911 for chest pain, pressure or shortness of breath, or fainting, whether at rest, during exercise or during sex.
  • Go to an emergency room for an erection lasting more than 4 hours.
  • Shaky, sweaty, confused or dizzy and you take diabetes medicine? Those can be signs of low blood sugar. Follow your care plan and get help.
  • Get medical clearance before new exercise if you have heart disease or another condition. Stop any exercise that causes pain or dizziness.
  • Never stop or change a medicine on your own. In the US, call or text 988 at any time for mental-health support.

Trouble opening a file? Email {{SUPPORT_EMAIL}}. The guides are licensed for your personal use. Please don't share or redistribute them.