Fourteen small things. One a day. Nothing you have to buy first.

I'm Krystal — a nurse who worked nights for twenty years, got tired of feeling terrible at forty-one, and then did nothing about it for five years. Every plan I found wanted my whole life to change on a Monday, and I knew by Thursday I'd have failed again.

What finally worked was small enough to be embarrassing. The first fortnight I changed what was in my cup and I walked to the corner and back. That was it.

This is that fortnight, written down.

Inside:

• One small habit a day — nothing to overhaul

• Nine simple meals from fifteen ordinary staples

• A walk you can genuinely do on day one

• A printable checklist for the fridge

• What to do on the day you miss — read it before you need it

No calories. No goal weight. No gym. Nothing banned.

17 pages. Read it on your phone or print it.

General educational and lifestyle information — not medical advice, and not a substitute for care from a qualified professional. Please talk to your doctor before changing your diet or exercise.