Evidence-based nutrition
Your Complete Nutrition Guide
Meal plans, micronutrients & whole-food strategies for peak performance.
Whole Foods
Macros & Micros
Meal Timing
7-Day Plan
Diet Frameworks
The Golden Rule: Prioritize whole, anti-inflammatory foods above all. Nutrition is personal — the best diet is the one you sustain.
30+Plant varieties / week
25–38gDaily fiber target
20–40gProtein per meal
16:8Optimal fasting window
Educational content only. Nutritional needs vary significantly by individual health status, medications, and goals. These are general evidence-based guidelines — consult a registered dietitian or clinician for personalised advice.
Nutrition Cheat Sheet
Six foundational principles — the shortest distance between knowing and doing.
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Protein
- →Target: 0.7–1g per lb body weight daily
- →20–40g per meal for muscle synthesis
- →Space meals 3–5 hrs apart
- →Prioritize complete amino acid sources
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Healthy Fats
- →25–35% of total calories from fats
- →Prioritize monounsaturated & omega-3s
- →Avoid trans fats entirely
- →Limit saturated fats to <10% of calories
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Anti-Inflammatory
- →Eat the rainbow — aim for 30+ plant varieties/wk
- →Berries: anthocyanins reduce oxidative stress
- →Turmeric + black pepper boosts curcumin absorption
- →Green tea: EGCG for cellular protection
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Meal Timing
- →Intermittent fasting 12–16 hrs for insulin sensitivity
- →Eat most carbs post-workout for glycogen refill
- →Protein within 2 hrs post-exercise
- →Avoid large meals 2–3 hrs before sleep
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Hydration
- →Baseline: body weight (lbs) ÷ 2 = oz per day
- →Add 16–24 oz per hour of exercise
- →Electrolytes vital on low-carb: Na, Mg, K
- →Light yellow urine = well-hydrated
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Fiber & Gut Health
- →Target: 25–38g fiber daily
- →Soluble fiber: oats, flaxseed, apples
- →Insoluble fiber: leafy greens, whole grains
- →Fermented foods: kefir, kimchi, sauerkraut
Macronutrient Targets
Keto + Longevity framework ratios. Mediterranean athletes may shift to 40% carbs based on training volume and metabolic response.
Keto + Longevity Framework
* Ratios adjust based on activity level and metabolic goals. Mediterranean athletes may shift to 40% carbs.
Key Micronutrients
Seven commonly deficient micronutrients with the highest impact on performance, hormonal function, and metabolic health. Test annually; supplement documented gaps.
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Vitamin D3
600–800 IU
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Magnesium
300–420 mg
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Zinc
8–11 mg
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Omega-3
500 mg EPA+DHA
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Vitamin K2
90–120 mcg
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B9 + B12 (MTHF + MeCbl)
400 mcg / 600 mcg
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Potassium
2600–3400 mg
Healthy vs. Unhealthy Foods
What to prioritize and what to minimize — organized by their net impact on inflammation, hormonal function, and metabolic health.
✅ Eat More Of
Wild-Caught Salmon
Rich in EPA/DHA omega-3s, reduces inflammation
Omega-3
Leafy Greens
Spinach, kale, chard — high magnesium & folate
Micronutrients
Blueberries
Anthocyanins protect brain & cardiovascular health
Antioxidant
Extra Virgin Olive Oil
Oleocanthal mimics anti-inflammatory effects
Heart Health
Eggs (Whole)
Choline for brain, complete amino acids
Complete Protein
Legumes & Lentils
Soluble fiber for gut health & blood sugar control
Fiber
Fermented Foods
Kefir, kimchi, miso — diversify gut microbiome
Probiotic
❌ Limit or Avoid
Ultra-Processed Foods
Additives disrupt gut microbiome & hormones
Avoid
Refined Sugar
Drives insulin spikes, glycation, and inflammation
Limit
Industrial Seed Oils
Canola, soybean, corn — high omega-6, oxidize easily
Avoid
Sugary Beverages
Soda, juice — liquid calories spike blood glucose
Avoid
Refined White Grains
Stripped of fiber, nutrients; fast glucose release
Limit
Processed Meats
Nitrates in deli meats linked to increased cancer risk
Limit
Artificial Sweeteners
May alter gut bacteria and glucose response
Caution
Dietary Frameworks
Eight research-backed dietary approaches — each with a different primary mechanism. Understanding the goal behind each helps you combine intelligently.
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Ketogenic
Very low carb, high fat. Shifts body to ketosis for fat-burning fuel.
Metabolic
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Mediterranean
Olive oil, fish, legumes, and whole grains. Top longevity diet globally.
Longevity
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Paleo
Ancestral whole foods — meat, fish, eggs, vegetables. No grains or dairy.
Whole Food
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Low-FODMAP
Reduces fermentable carbs to ease IBS and gut-related symptoms.
Gut Health
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Whole30
30-day elimination protocol. Identifies food sensitivities precisely.
Reset
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Flexitarian
Primarily plant-based with occasional meat. Balanced & flexible.
Flexible
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DASH
Designed to lower blood pressure through sodium reduction and whole foods.
Heart Health
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Carnivore
All-animal product diet. Eliminates all plant-based foods entirely.
Elimination
7-Day Keto + Longevity Plan
Three representative days from the Keto + Longevity framework. Each day built around high protein, healthy fats, and anti-inflammatory whole foods.
Day 1 — Monday~1,850 kcal
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Breakfast
Spinach & mushroom omelet with avocado
420 kcal
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Lunch
Grilled salmon salad, olive oil & walnuts
610 kcal
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Snack
Handful of blueberries + macadamia nuts
220 kcal
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Dinner
Roast chicken thighs, broccoli, cauliflower mash
600 kcal
Day 2 — Tuesday~1,780 kcal
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Breakfast
Chia pudding with coconut milk & berries
380 kcal
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Lunch
Beef bowl with sautéed kale & tahini
600 kcal
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Snack
Cheese with almond butter
200 kcal
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Dinner
Sushi, roasted asparagus, olive oil drizzle
610 kcal
Day 3 — Wednesday~1,900 kcal
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Breakfast
Soft-boiled eggs, smoked salmon, cucumber slices
440 kcal
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Lunch
Lentil & vegetable soup with turmeric bone broth
560 kcal
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Snack
Olives and almonds
280 kcal
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Dinner
Turkey meatballs, zucchini noodles, pesto sauce
620 kcal
Frequently Asked Questions
Evidence-based answers to the most common nutrition questions.
Do I need to take supplements?
Prioritize whole foods first — most micronutrients are best absorbed from food matrices. Supplements like Omega-3s, Vitamin D3, and Magnesium act as “insurance” for documented deficiencies. Get bloodwork done annually to identify genuine gaps before supplementing. Note: supplements are never a substitute for dietary variety and consistency.
Can I mix diet frameworks?
Absolutely. Combining Mediterranean fats (olive oil, fish) with Paleo whole-food principles (no refined grains, dairy-light) is a very effective optimization strategy. The key is consistency — pick a core framework and selectively borrow elements rather than switching entirely every few weeks, which disrupts gut adaptation.
How do I track my nutrition effectively?
Start with a 2-week food journal using apps like Cronometer (more detailed than MyFitnessPal for micronutrients). Focus on trends, not perfection. If consistent tracking feels unsustainable, shift to a “plate method” — half veggies, quarter protein, quarter complex carbs. Wearables that track glucose (CGMs) offer real-time bio-individual feedback.
Is intermittent fasting suitable for everyone?
IF is a powerful metabolic tool for many adults, but not universally appropriate. Those with a history of disordered eating, pregnant or nursing women, children, and individuals with certain metabolic conditions should approach IF cautiously and consult a healthcare provider. Start with a gentle 12-hour overnight fast before progressing to 16:8.
How long before I see results from diet changes?
Energy and sleep quality often improve within 1–2 weeks. Inflammatory markers and gut microbiome shifts typically occur within 4–8 weeks. Body composition changes require consistent adherence over 3–6 months. Longevity-related biomarkers (lipid panels, CRP, HbA1c) are best measured after 3 months of dietary consistency to see meaningful change.
🌿 The Golden Rule
Track consistently to understand your bio-individual response, but prioritize whole, anti-inflammatory foods above all. Nutrition is personal — the best diet is the one you sustain.
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