Nutrition

Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.

Aim for 30-50g fiber daily from diverse plant sources. Feeds gut microbiome, improves metabolic health, and is strongly linked to lower mortality risk.

The Mediterranean diet is the most evidence-backed dietary pattern for longevity. Rich in olive oil, fish, vegetables, and legumes, it reduces cardiovascular events by 30% (PREDIMED trial).

Replace one daily ultra-processed anchor food with a minimally processed alternative you still enjoy.

Increase fiber gradually using beans, oats, berries, vegetables, chia, or psyllium to avoid GI backlash.

Track high-sodium packaged and restaurant meals for one week before making targeted swaps.

Get 2-4g EPA+DHA daily through fatty fish or supplements. Critical for inflammation management, brain health, and cardiovascular protection.

2-3 servings of fermented foods daily to boost gut microbiome diversity. Stanford research showed this increased microbial diversity and reduced inflammatory markers.

Systematic hydration: half your bodyweight (lbs) in ounces daily, plus electrolytes for active individuals. Even mild dehydration impairs cognition and performance.

Eat within an 8-hour daily window (e.g., 10 AM–6 PM). 16 hours of fasting improves insulin sensitivity, supports autophagy, and aligns eating with circadian metabolic peaks.

A 10-20 minute easy walk after meals can reduce post-meal glucose spikes and improve glycemic control. It is low-cost, scalable, and useful even for users who already train formally.

Start the day with a protein-forward breakfast to improve satiety and distribute protein more evenly.

Build default meals around half plants, one palm of protein, slow carbohydrates, and a healthy fat.

Make weeknights alcohol-free by default to improve sleep, reduce calories, and create clearer feedback.

Add one potassium-rich whole food daily, such as potatoes, beans, lentils, yogurt, leafy greens, or bananas.

Prep one protein, one fiber-rich carbohydrate, and one vegetable base to reduce reliance on takeout.

Eat most calories earlier in the day when insulin sensitivity is highest. Avoid large meals within 2-3 hours of bedtime for better metabolic health and sleep.