The free workbook
and 8-week guide.
Most free downloads end up in a folder you never open again. This one stays with you. You get the printable workbook straight away, then one short email a week from Jan Sifu for eight weeks, one for each habit in the book, so you always know what this week is about and which pages to use.
Start the 8 weeks
26-page workbook · 8 weekly guide emails · free
After you sign up, you go straight to your download, and the link also arrives by email. Then you get one guide email a week for eight weeks. Other emails, such as news about new books and programmes, only if you tick the box. Unsubscribe anytime with one click. See the privacy policy.
Eight weeks, one email at a time.
Your workbook
You land on the download page, and a welcome email with both download links (A4 and US Letter) arrives in your inbox.
One guide email
Short and personal. It introduces that week's habit and shows you which chapters and workbook pages to use.
Unsubscribe in one click
Every email has an unsubscribe link. The workbook stays yours either way.
- Week 1Start with water
- Week 2One green drink a day
- Week 3Eat more fruit
- Week 4Cut hidden sugar
- Week 5Less processed food
- Week 6Eat more vegetables
- Week 7Balanced meals made simple
- Week 8Make it last
26 pages to print and fill in.
Each guide email points you to the pages you need that week, so nothing gets lost in a drawer.
Your starting point
Your score and three honest answers, with a Day 56 column to compare.
8-week habit tracker
One circle a day, one habit a week. Two empty circles in a row is a drift.
Weekly check-ins
Eight pages with the questions from the book and room to write.
Score journey
Your weekly scores on one chart, from the start to Day 56.
Logs and checklists
Kitchen sugar audit, craving log, trigger log, plant count, pantry and prep lists.
Plans and recovery
The three-dinner plan, your eight habits on one page, the recovery card and the monthly check.
One bad meal is not failure. It is Tuesday. What matters is what you do on Wednesday.
Coming soon: the guided 56-day programme. Each day's challenge in your inbox, plus a short video from Jan Sifu every week. Tick the box in the form if you want to hear when it opens.
Don't have the book yet?
The workbook follows the book day by day. Eat Well. For Good. gives you the 56 short chapters, the daily challenges, the recipes and the research behind them. The paperback has the write-in pages built in; the Kindle edition works with this workbook.
We're not just selling stuff. We're building a community of people committed to health & longevity.
© 2026 Jan Sifu / iVitsi International LLC. All rights reserved.