Free group course · October 19–23, 2026
Lose the weight. Enjoy delicious food. Stop fighting hunger.
You want your clothes to fit, your energy back, and a meal you can enjoy without wondering whether you’ve ruined your diet. The 5 Day Formula brings together filling, tasty food, fewer hours spent eating, and short strength-building workouts—so you can work toward fat loss without another round of starving yourself and gaining the weight back.
Join the free October courseLearn your hunger-killing options with a group. Free, with no payment.
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See how the 5 Day Formula works
Watch Jason explain how delicious food, meal timing and movement work together.
Feel full—not deprived
Learn which foods help satisfy your appetite, then plan delicious meals you’ll look forward to eating. Eggs, salmon, a burger bowl: weight loss doesn’t have to mean a miserable dinner.
Get freedom from food
Stop drifting from breakfast to snacks to a late-night bite. Choose when you’ll start and finish eating, with room for dinner with friends and the life you want to enjoy.
Feel better in your body
Use food and meal timing to support fat loss, then build strength with short workouts. Aim for a slimmer waist, more energy and the confidence to feel good in your own skin.
The weight comes back. The frustration stays.
You’ve cut calories, followed food rules and pushed through hunger. Maybe the weight came off. Then the diet got too hard to keep up, and you were back where you started—with clothes that still felt tight and another reason to doubt yourself.
I saw this with my coaching clients: they weren’t just unhappy with a number on the scale. They felt old, tired and unable to do what they wanted with their children. Losing weight mattered because they wanted to feel strong and enjoy their lives again.
That’s why the Formula starts with making weight loss more enjoyable. You’ll learn how to satisfy hunger, choose food that supports fat loss, and give your day a clear start and finish for eating. You still have to do the work. But suffering isn’t the plan.
The best diet is the healthy one you’ll stick to.
I’ve researched and tried approaches including keto, Paleo, Bulletproof and intermittent fasting. The Formula combines the parts I use with clients: food that fills you up, time between meals, and movement that builds strength.
Your eating window is the time from your first calories of the day to your last. Instead of jumping into a long fast, you’ll measure that window and learn how to shorten it by 1 hour. What you eat inside it still matters.
You’ll also learn weight loss biohacks: coffee, tea, a creamy Bulletproof coffee, protein and prebiotic fiber can help make hunger less of a struggle. Choose the tools you want to try. Then plan delicious meals with my protein-first food guide and build strength with Quick HITs—short high-intensity workouts that fit into a busy day.
Joe Mills, a student in my longer fasting Masterclass, described the freedom he found: “I was no longer planning or fantasizing about my meals each day, but once they came around I truly enjoyed them.” Less time thinking about food. More enjoyment when you eat.
Put the Formula to work with a group
It’s easier to put off a food log or tomorrow’s meal plan when nobody else is doing it with you. In this free group course, you’ll work through the 5 lessons together. Share what you tried, ask a question and see how other people fit delicious food and movement into their day.
A new lesson opens each day at 07:30 Thailand time. Join before October 19 at 07:30.
I’ll add 1 written check-in each day during October 19–23 to help you keep moving with the lesson. You can read and contribute at a time that suits you.
The whole course is free, with no payment and no limit on places. Lessons, group comments and written check-ins are online; there are no live calls.
Keep posting and replying through October 30. After that, you can still read the lessons and discussion.
Your 5 lessons
- Day 1
Weight Loss Biohacks
Learn how to take the edge off hunger, then record everything you eat and when you eat it.
- Day 2
Find Your Eating Window
Find the hours you spend eating, then plan a 1-hour reduction that fits tomorrow’s meals.
- Day 3
Bulletproof Your Food
Plan delicious, filling meals with protein first and added fat used sparingly.
- Day 4
Quick HITs
Put movement into your workday and learn short workouts that build strength without a gym.
- Day 5
Your Weight LOST Formula for Life
Plan next week’s eating windows, delicious meals, biohacks and movement—and put them in your calendar.
Why I created the Formula
I’m Jason Ryer, founder of Zen Strength. After launching my coaching business in 2017, I found that many clients wanted more than weight loss: they wanted to feel better, be there for their families and feel proud of their bodies. I created the 5 Day Formula to teach the food, appetite and movement tools I’d been using with clients—without asking you to suffer through another strict diet.
Before you start
Is it free?
Yes. The whole October course is free, with no payment and no limit on places. You don’t need to buy supplements or gym equipment.
How are the lessons delivered?
Join before October 19 at 07:30 Thailand time. Your personal email link opens the course. A new lesson opens each day at 07:30 from October 19–23, and you’ll get a daily lesson email. Read and watch at a time that suits you.
What support comes with the group?
You can share your lesson reflections, ask questions and reply to other participants. Jason adds 1 written group check-in each day during October 19–23. This is group support; a personal reply to every post isn’t included.
Who can see my comments?
Jason and people enrolled in your course group can see your display name, posts, replies and any photos you share. Your email address isn’t shown in the discussion. Posting is optional.
What if I miss a day?
Come back through your personal course link and catch up on any lesson that has opened. You can post and reply through October 30. After that, the lessons and discussion remain available to read.
Will I get other emails?
Only if you choose the separate, optional checkbox for health tips and promotions. Use the preferences link in your email to change your choices.
Make weight loss something you can enjoy.
Join the October group. Start with your food log, learn your hunger-killing options and build a weekly plan with food you want to eat.