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7-Day sprint

Data-Driven Weight Loss—Personalized Protocol Built on Your Biometrics

Finally, a system that tracks what matters and adapts to your unique physiology.

A 7-day kickstart for engineers and PMs. We instrument your baseline, wire the protocol into your standups and PR reviews, and ship the first signals before willpower ever has to show up.

Take the 2-min quizRead the protocol
≈18
active min / day
0
new alarms or apps
4
habits attached to your day
centum · body.console
baseline_index · projectedtrending ↓
start7-day
≈18
active_min/day
0
new_alarms
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attach_points
20m
retro/wk
no 5 AM · no willpower · runs on your sprint cycle
section 02 · failure_modes

Open incidents.

Three patterns we see again and again in engineering orgs. Not character flaws — system defaults. If any of these are paging you, this protocol is built for you.

SEV-3INC-2041

Sedentary by architecture

You sit through 6 hours of meetings and the only walk you get is to the fridge. By 4 PM you've consumed 0 vegetables and 3 espressos. You're not sedentary by choice; you're sedentary by architecture.

SEV-2INC-2042

No commit messages on what you ate

Doom-snacking during sev2 incidents is the only stress release you have. You've tried calorie counting, but there's no data integrity to your eating. No commit messages. No recovery.

SEV-4INC-2043

Tools assume a 6 AM you do not have

Every 'lifestyle' app assumes you have a flexible 6 AM wake-up for the 'ideal' routine. You don't. Your ideal morning is one where you don't wake up at 2 AM to page on something that could have waited.

section 03 · protocol

The protocol, as a pipeline.

7-Day is one tight sprint: calibrate the system, attach it to the work you already do, and read the first signals.

4 anchors / 1 retro / 0 willpower
  1. calibratestage 01

    Calibrate to your sprint cycle

    We map your protocol around your actual calendar: on-call weeks, planning weeks, ship weeks. The protocol changes. Heavy weeks are maintenance. Recovery weeks are adaptation. Like actual agile.

  2. attachstage 02

    Attach habits to commits and reviews

    Movements happen during PR reviews (stand, stretch, 2-minute walk between reviews). Meals are decided with git discipline (breakfast at standup, lunch before pairing sessions). No willpower; just architecture.

  3. retrostage 03

    Weekly retro for your body

    20 minutes, every Friday. What worked. What didn't. Root cause (was it the week, or was it the protocol?). We iterate.

section 04 · trajectory — first signals

The first wins, plotted across your 7-Day sprint.

Short and instrumented. Before the scale moves much, the telemetry — energy, adherence, the 3 PM slump — starts trending the right way.

  1. D3Calibrated43% of 7-day

    Baseline instrumented: weight, resting HR, sleep, and the 3 PM slump are data now, not vibes.

  2. D7Shipped100% of 7-day

    The protocol is attached to standup and PR reviews — it runs without willpower, even on a heavy week.

section 05 · reliability

Built to survive your worst week.

Even at 7-day, this is a system, not a streak. Miss a day, read the log Friday, ship the fix.

on-call

Maintenance mode — protocol holds, no streak penalty.

travel

Hotel-room circuit + a 4-restaurant decision tree.

expensing

Wellness-stipend reimbursable — invoice template included.

K.
@k.nguyen
Staff SWE · 37
−9 lb · 90d
“The Friday retro is the only ritual that survived an on-call rotation and a re-org. I stopped improvising meals during incidents — the protocol just runs.”
P.
@p.salazar
PM, infra · 41
−14 lb · 6 mo
“I do not need motivation. I need a checklist that tolerates a sev2 at 11 PM. This is the first system that did not fall apart in week two.”
D.
@d.okafor
Eng Director · 45
−21 lb · 1 yr
“Calibrate, attach, retro. I run my org by that loop now. Did not expect a weight protocol to hand me a leadership framework.”
No 5 AM gymNo willpower theaterStreaks optional30-day money-back7-Day build · refund if no measurable change
section 06 · objections

The questions every engineer asks.

All pre-cached. We will not pretend we have not fielded each of these a few hundred times in a retro. Honest answers, no fine print.

Q01I'm on-call every 4th week. Can I still do this?
+

Yes. The program has 'maintenance mode' weeks designed around on-call. Most engineers actually lose weight during on-call because the structure forces it: you have a protocol, you don't improvise meals, you sleep better.

Q02I travel for offsites. Will this break the streak?
+

No. There's a travel protocol with hotel-room workouts and a 4-restaurant decision tree. You've shipped code from hotels; you can eat from a decision tree.

Q03I tried Noom. Is this different?
+

Noom is a generalist app. CENTUM is a cohort built for your calendar. Noom says 'drink water.' CENTUM says 'drink water during PR reviews because that's when you zone out.' Different goal.

Q04Will my employer reimburse this?
+

Many tech employers do via wellness stipends (Carta, Compt, Forma). We provide an invoice template. It typically shows as a wellness or professional development expense.

commit · enroll

Deploy your 7-Day baseline.

Run the calibration, get a 7-day protocol mapped to your real sprint cycle, and watch the first signals come in. The quiz takes two minutes, maps your real sprint cycle, and returns a candid protocol you can run alone or with a cohort. No upsell mid-quiz. No shame copy.

built for engineers and PMs · 7-day build

$17once
7-Day build
  • A protocol mapped to your sprint cycle — on-call, planning, ship weeks
  • Habits attached to standups and PR reviews — no new alarms
  • A 20-minute Friday retro: read the log, ship the fix
  • Wellness-stipend reimbursable — invoice template included
  • Refund if there is no measurable change
Take the 2-min quiz
CENTUM · body.consolev1.a3 · weight-loss · engineers and PMsno 5 AM · no willpower · no shame