Welcome in. whwido /we-do/ is a science & experience-based strength method with one rule: You feel the muscle you're training — joints aligned, perfect form. The name means Why, How, What, I Do — and the whole aim is to make it what you do: running your own training for life, without needing me. You're free to look around. Meet the members, see what they're working on, and ask me anything in Welcome & Ask Shaun — I answer personally. The full 4-phase programme opens 1 September. You can see the whole structure in the Classroom now — it's locked until then. Join before 30 August, and it's $40/year, locked for life. From 1 September it's $15/month or $120/year. So I can actually help you, answer these three below: 1. Your situation and goal — beginner, plateaued, or training around a condition? 2. What's stopped you getting stronger before? 3. The one thing you're most unsure will work for you? Drop them in a comment and say hello — tell us who you are and what you're training for.

Contents - thoughts? This is a constantly revised document as of 17 09 2026 PART I: The fat 1 · White, brown, beige 2 · Chain length: medium-chain fat bypasses the gate 3 · Saturation: oxidise or store 4 · Essential fatty acids at a 30 g floor 5 · EPA and DHA 6 · The glycerol 7 · How fat oxidation is measured PART II: What sets the rate 8 · The deficit sets how much 9 · There is no daily disposal ceiling 10 · Where the rise is smaller 11 · The cap is a policy 12 · What is left of "throughput" 12b · Three ways to count a fat loss: the summary PART III: The machinery, station by station 13 · ① Mobilisation 14 · ② Transport 15 · ③ The CPT1 gate 16 · ④ β-oxidation 17 · ⑤ Terminal disposal PART IV: The liver's export door 18 · The measured plateau 18b · The export figure this reference rejects 19 · What the door caps 20 · Who this matters for PART V: The closed loop 21 · No leak at the gut 22 · The bile objection 23 · No leak at the store 24 · How fat leaves 25 · Which is used first PART VI: Eating fat does not train you to oxidise fat 26 · Falsified twice 27 · The isocaloric ketogenic diet, measured 27b · Where the "70–80% fat" figure comes from 28 · Ketones and lipolysis 29 · Adaptation takes days to weeks PART VII: Same machinery, different buffers 30 · The personal fat threshold 31 · Line A and Line B 31b · Insulin resistance, station by station 31c · Which line a member is on: markers a practitioner can use 32 · Modifiers 32b · Two damage signatures PART VIII: What raises fat oxidation, and what does not 33 · The rate per minute 34 · Training raises it 35 · Fasted cardio 36 · Cold and heat 37 · Supplements 37b · The road-block map 37b · The road-block map 37c · Subtract before you add 37d · The single most useful step PART IX: THE 4-HOUR DIET PART X: The evidence behind the plan's numbers 38 · The floors 39 · The cap and the minimum 39b · The day-cost multiplier: 1.3 and 1.49, both stated 40 · The throttle and the blocks 41 · What the machinery says about the plan