The TFC Guide
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How to live like the human you were built to be.
You are not broken. You are living through the largest uncontrolled dietary experiment in human history, and nobody told you the rules. This guide is the way back.
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Modern life is making you sick.
Your body still works the same way it did 10,000 years ago. The problem is what you are putting into it, around it, and missing from it.
Food
Seed oils, refined sugar, and pesticides are in almost everything you eat.
Light
Bright light late at night pushes back the signal that tells your body it's time to sleep.
System
A medical system that treats symptoms, ignores causes, and hands you a prescription.
What is inside
Seven chapters. Over 100 pages.
Built from research, tested personally, written so you can start this week.
The Story
How We Got Sick
Ancel Keys, the 1977 Dietary Goals, the sugar industry, and the pharma capture that followed. The history nobody taught you.
The Philosophy
Simple But Not Easy
The hunter-gatherer test. If your great-grandparents would not recognise it, it probably does not belong in your body.
Sleep
The Master Lever
If you only fix one thing, fix this. Deep sleep is when most of the repair work happens, and almost every hormone keeps time by it.
Sunlight
The Free Medicine
The most powerful health intervention available to you is also the cheapest, the oldest, and the one you have been told to avoid.
Movement
Ancestral Motion, Modern Body
You were not designed to exercise. You were designed to move. The difference matters more than you think.
Nutrition
Real Food First, Stack Second
Eat like the thing you are. Includes the full supplement stack, the shopping heuristic, and what to leave alone.
Protection
The Big Three + the Quiet Toxins
Sugar, seed oils, pesticides, microplastics, fragrance. Remove the inputs making you sick before you add the ones making you better.
Plus five practical appendices
Do the reading once. Come back to these forever.
7-Day Starter Protocol
If you read nothing else
90-Day Protocol
Four phases, conditional, honest
Shopping List
Aisle by aisle, including never-buy
Recommended Reading
Books and creators worth your time
Claim Sources
57 numbered citations
Look inside
What the pages actually look like.
Real spreads from the PDF: the contents, a chapter opener, the protocol pages and the shopping list. Dark theme, made to be read on a phone.
By TFC
Researched, built, and tested.
We built this guide from the research that shaped our own health. Every strong claim is cited. Every protocol is one we follow ourselves.
We read widely across the ancestral-health world and cite the primary research, not the personalities. Refined by an audience of 50K on Instagram.
Written by Jono Fordyce, co-founder of TFC. Eight years reading dense research for a living, then turning that discipline on his own health.
Built on real reach and real research
50K
following TFC on Instagram
450K+
views on our 5-supplement breakdown
57
studies cited inside the guide
One-time price
Honest answers
Will this work if I am vegetarian?+
This guide is rooted in ancestral, animal-based eating. The sleep, sunlight, movement, and most of the supplement chapters adapt cleanly. The nutrition chapter assumes you eat meat. If that is a dealbreaker, this guide is probably not the right fit.
Do I need to buy supplements to benefit?+
No. The first six weeks of the 90-Day Protocol are free changes: sunlight, sleep, movement, removing ultra-processed food. Supplements come in later and are optional. Real food first, stack second.
Is this medical advice?+
No. This is educational content based on published research, personal experimentation, and the work of doctors and researchers we follow closely. Speak to your GP before starting any protocol, especially if you are on medication, pregnant, or managing a chronic condition.
What format is it? Can I read it on my phone?+
It is a PDF of just over 100 pages, designed for both screen and print. Dark theme by default, easy to read on a phone, tablet, or laptop. Works in any PDF reader. No app, no login, no DRM.
What if it is not for me?+
30-day money-back guarantee. Email us, tell us it was not right, we refund you. You can keep the guide.
Not ready today?
Read Chapter 3 free: Sleep, the master lever.
The full chapter from the guide, sent to your inbox now. Or ask Duncan, our free AI coach, anything the guide covers.
30-day money-back guarantee
Read it, try it. If it isn’t for you, for any reason, email us within 30 days and we refund you. You keep the guide.
Start the reset.
Over 100 pages of actionable protocols. No filler. No fluff.
Just the blueprint.
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Instant PDF download. No subscription. Yours forever.
The TFC Library
Both books for $29 / £23
This book, plus The TFC Peptide Guide: thirty-three compounds graded against the published evidence. Bought separately: $36.99 / £28.99. Same living editions, same 30-day money-back guarantee.