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.
CENTUM_v1.a3 · weight-loss · engineers and PMs
90-day buildonline
90-Day protocol
Data-Driven Weight Loss—Personalized Protocol Built on Your Biometrics
Finally, a system that tracks what matters and adapts to your unique physiology.
The core 90-day protocol for engineers and PMs. We map it to your real sprint cycle — on-call, planning, ship weeks — so the system keeps running when the week falls apart and willpower is offline.
- ≈22
- active min / day
- 0
- new alarms or apps
- 4
- habits attached to your day
centum · body.console
baseline_index · projectedtrending ↓
start90-day
≈22
active_min/day0
new_alarms4
attach_points20m
retro/wkno 5 AM · no willpower · runs on your sprint cycle
section 02 · failure_modes
3 unresolved · severity descOpen 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-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.
90-Day is long enough to stop being a project and start being how your weeks run. Calibrate, attach, and let the retro compound.
4 anchors / 1 retro / 0 willpower
- 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.
- 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.
- 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 — the core protocol
The protocol under real load — your 90-Day trajectory.
Long enough for the numbers to move and the habits to disappear into your calendar. Bad weeks become data, not derailment.
- D23Calibrated26% of 90-day
You can stand through the 4 PM meeting without your back hurting. Energy through the 3 PM slump is less terrible.
- D54Compounding60% of 90-day
The system holds through an on-call rotation and a ship week — adherence stays green because the protocol bends, it does not break.
- D90Shipped100% of 90-day
12–18 lbs down. Resting heart rate is 8 bpm lower. Sleep score is consistently >85. You're not caffeine-dependent anymore.
section 05 · reliability
uptime over willpowerBuilt to survive your worst week.
Across a full 90-day cycle, the protocol survives on-call, travel, and a re-org — because it bends instead of breaking.
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.
−9 lb · 90d@k.nguyen
Staff SWE · 37“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.
−14 lb · 6 mo@p.salazar
PM, infra · 41“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.
−21 lb · 1 yr@d.okafor
Eng Director · 45“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-back90-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
Ship the core 90-Day protocol.
Run the calibration, map the protocol to your sprint cycle, and let a 90-day of small, attached habits compound. 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 · 90-day build
$147once
90-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
CENTUM · body.consolev1.a3 · weight-loss · engineers and PMsno 5 AM · no willpower · no shame