N
Nutrition
Food, portions, timing, and detox.
You are what you eat. The work is to pinpoint the foods, portions, and timing that optimize your body, plus detoxes to clear the toxins holding you back.
Principles
Hold these even when the day is messy.
- Build each plate around protein, color, and healthy fat.
- Keep blood sugar even — pair carbs with protein and fiber.
- Hydrate before you caffeinate.
- Notice how foods feel two hours later, not just at the table.
Evening prompts
Three questions if you only have a minute.
- What did energy feel like two hours after lunch?
- Where did packaged food sneak in today?
- Did I eat because I was hungry, or because I was tired?
Practices for today
Protein at first meal
5 minAim for a palm-sized portion of protein within 90 minutes of waking. Eggs, Greek yogurt, leftover salmon, or a protein smoothie all count.
Five colors
10 minPut five plant colors on the plate across the day. Variety feeds the microbiome more than any single superfood.
Morning mineral water
2 min16 oz water with a pinch of sea salt or a squeeze of citrus before coffee. Replaces what you lost overnight.
Close the sugar window
No added sugar after the last real meal. Evening sweets keep cortisol and blood sugar noisy overnight.