My Nutrition Guide

What’s Inside:

A simple, actionable framework for understanding how your body works and how to fuel it properly, to create sustainable habits.

My Nutrition Philosophy

• Why nutrition (after sleep) is my most important health pillar

Understanding Calories and Macronutrients + How I Track them

• What calories are and how they impact body weight
• The three caloric states: deficit, maintenance, surplus
• What carbs, fats, and proteins actually do in your body
• How to utilise calorie tracking apps and track correctly

My Daily Nutrition Structure (with real example day of eating)

• Full breakdown of my personal daily eating routine (what 80% of my days look like), including calories and macros for every meal.
• Key eating principles that I follow to make the most out of my nutrition

My Detailed Grocery List

• A complete list of staple foods (with approximate prices according to food weights) that I buy every week to ensure each key macronutrient is being hit: lean proteins, carbohydrates, healthy fats, vegetables + fruits, dairy, as well as pantry essentials and supplements.

What to do when “Life Gets in the Way”

• How to make better choices at restaurants
• What to do when you’re craving fast food
• The 80/20 nutrition goal and why restriction isn’t the goal
• Enjoying treats without sabotaging progress

Alcohol

• My perspective on and relationship with alcohol
• The effects of alcohol