The First Asset

The First Asset is a health book for busy people who build: owners, managers and professionals, most of them beginners at training. Your body is the first asset, and every other asset depends on it. The book explains what the research shows about walking, strength training, cardio fitness, food, drink, sleep and stress, and turns it into a plan you can follow in a busy week.

What you get

• A 347-page fillable PDF. Type your answers into the worksheets, or print it.
• The interactive web version. Search the whole book, take the quizzes and fill in the worksheets; your answers are saved in your browser and you can export them. Open it from your account after purchase.
• 137 sources, every one cited. Every number, study result, guideline and date carries a citation, with the full reference and a link in the notes. The sources were checked in September and October 2026.

What the book covers

• Part 1, The Foundation. Why health comes first, how habits really form, and the numbers worth knowing, from grip strength to waist size and blood pressure.
• Part 2, Move. Walking and steps, sitting less, why strength training matters at every age, how to train for strength, three gym programmes you can start this week, cardio fitness, mobility and balance, and how to build your training week.
• Part 3, Fuel. Energy balance without obsession, protein, carbohydrates, fats and fibre, lessons from the Japanese table, losing fat while keeping muscle, drinks, and the few supplements with good evidence.
• Part 4, Recover. Sleep, stress and mood, and when to ask for help.
• Part 5, Make It Last. Health for people who work too much, ageing well, and the 12-week KAZUMA plan.

Every chapter explains the evidence and its limits, and ends with a worksheet, key takeaways and a three-question quiz.

Also inside

An exercise library of 30 exercises, each with an easier and a harder version; protein foods and convenience-store choices with three sample days; trackers for training, steps, sleep and food; a guide to reading a health study; more than 30 worksheets in all; and a glossary of 79 terms.

Before you buy

• This book is general education, not medical advice. If you have a medical condition, an injury or pain, take regular medication, are pregnant, or have not exercised for a long time, check with a doctor before you start.
• The book promises no particular result. Studies describe groups of people, and your results depend on your health, your effort and your circumstances.
• Guidelines and figures are as of October 2026, each with its date and source.
• The book is in English, with Japanese terms where they help.

Free on the Business plan. Digital products are non-refundable once downloaded; see the Refund Policy.