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Three questions a day, free. No card, just an email. Honest about what the evidence does not show.
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MODERN LIFE HAS CHANGED
Your biology hasn't.
Ancestral health, checked against the evidence. 50K follow us on Instagram.
Meet your free health coachFree: the Sleep chapterStart here
Ancestral health, checked against the evidence.
A free AI coach, three books, and a short list of supplements we actually take. Start wherever suits you.
From £9.99
The books
Three books, every claim sourced
The ancestral health guide, the peptide guide, and the one that explains how all of this is made: the AI content system behind TFC, written down in full.
See the guidesHow it's made
10% off
Curated shop
Supplements we take ourselves
Supplements from three brands we have vetted, ranked by evidence. 10% off at all three; the code is on each card.
Browse the shop
- 50Kon Instagram
- 450Kviews on our top reel
- 57studies cited in the Guide
- 12pillars of health
Free · not sure where to start?
Start with sleep. It's free.
The full Sleep chapter from Back to the Template: the things that matter, in order, in your inbox now.
Free · AI Coach
Meet Duncan. Your free health coach.
Ask him anything: food, sleep, sunlight, supplements. He answers in the TFC voice, grounded in the evidence and honest about where it is thin. Three questions a day, every day, free. No card, just an email. Upgrade when you want him to remember you.
Duncan is an AI wellness coach, not a doctor. 18+.
The Shop
Curated supplements, not a catalogue.
Supplements from three brands we have vetted, evidence-tiered and discounted: 10% off at all three, with TFC_HEALTH at our UK brands. The code is on every card.
The guides
Three books. Every claim sourced.
Written from the research, tested on ourselves, every claim sourced.
The Guide
Back to the Template
The fundamentals: sleep, sunlight, movement, food, protection.
100+ pages · 7 chapters · 57 cited studies · free updates
$12.99 / £9.99Read about the Guide
The Peptide Guide
Thirty-three compounds, sourced and graded
What the evidence actually says, and where it stops.
153 pages · sourced from the regulator's own documents · living edition
Education only. We do not sell peptides.
$24 / £19See the Peptide Guide
The Content Engine
How this is made
The AI content operation behind TFC, written down in full.
102 pages · 12-skill AI pack, setup to publish · living edition
Teaches the method, not our prompts.
$199 / £159See The Content Engine
What We Cover
12 Pillars of Health
Everything we cover falls under these core topics: the fundamentals that actually move the needle.
Mitochondrial Health
Movement
Mental Wellness
Gut Health
Genetic Testing
Female Health
Male Health
Who's behind it
Two mates in London and Cape Town. Not doctors. We do the reading, test it on ourselves, and publish it with the sources. Duncan is our AI coach, and we use AI to make the videos. Every claim still gets a source.
More about us
Start with sleep. It's free.
The full Sleep chapter from Back to the Template, in your inbox now. Then the occasional email worth reading.
Or follow the daily stuff