Pillar 03 · Informative tips

Nutrition & performance — habits that move the needle

Nutrition doesn't have to be extreme to be effective. These are simple, evidence-based habits with the biggest return on investment.

Tips, not therapy

Start here — before any treatment

01
Build meals around protein first (palm-size portion), then fiber (half the plate), then carbs — in that order.
02
Walk 10–15 minutes after your largest meal — it flattens glucose spikes better than most supplements.
03
Prioritize whole foods over ultra-processed "healthy" bars and shakes. Fewer ingredients, more effect.
04
Hydrate first thing in the morning — even mild dehydration reduces cognitive performance and workout quality.
05
Strength training is non-negotiable after 35 — muscle is the organ of longevity.

Nutrition should be personalized to your labs, digestion and goals — this is generic educational content.

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