Tutorial
Nutrition
Understanding food, fuel, and eating for health, performance, and longevity.
Chapters
About this tutorial
Understanding food, fuel, and eating for health, performance, and longevity.
Why Nutrition Matters
What you eat affects:
- Energy and mental clarity
- Body composition
- Disease risk
- Longevity
- Mood and mental health
- Athletic performance
- Recovery and sleep
Food is the most powerful drug you take every day.
Contents
| Chapter | Topic |
|---|---|
| 01-fundamentals | Macros, micros, calories, and basic nutrition science |
| 02-macronutrients | Protein, carbs, and fats in depth |
| 03-micronutrients | Vitamins, minerals, and what you actually need |
| 04-eating-patterns | Meal timing, fasting, and eating strategies |
| 05-body-composition | Fat loss, muscle gain, and body recomposition |
| 06-performance | Nutrition for athletes and active people |
| 07-longevity | Eating for healthspan and disease prevention |
| 08-practical-eating | Meal planning, shopping, and real-world application |
The Core Principles
1. Calories Determine Weight
Energy balance is physics:
- Calories in < Calories out = Weight loss
- Calories in > Calories out = Weight gain
- Calories in = Calories out = Weight maintenance
But not all calories are equal for:
- Satiety (how full you feel)
- Hormonal response
- Nutrient density
- Body composition
2. Protein Is Non-Negotiable
Protein matters most for:
- Muscle building and preservation
- Satiety
- Metabolic rate
- Recovery
Target: 0.7-1g per pound of body weight for active people.
3. Food Quality Matters
Prioritize:
- Whole foods over processed
- Single-ingredient foods
- Vegetables and fruits
- Quality protein sources
- Healthy fats
4. Consistency Beats Perfection
The best diet is one you can follow.
80/20 rule: Eat well 80% of the time, allow flexibility 20%.
Quick Reference: What to Eat
Prioritize
| Category | Examples |
|---|---|
| Protein | Meat, fish, eggs, Greek yogurt, legumes |
| Vegetables | All types, especially colorful varieties |
| Fruits | Berries, apples, citrus |
| Healthy fats | Olive oil, avocado, nuts, fatty fish |
| Complex carbs | Oats, rice, potatoes, whole grains |
Limit
| Category | Why |
|---|---|
| Added sugar | Empty calories, metabolic issues |
| Refined grains | Low nutrient density, blood sugar spikes |
| Processed foods | Often high in sodium, sugar, poor quality fats |
| Alcohol | Empty calories, impairs recovery and sleep |
| Seed oils | Potentially inflammatory (controversial) |
Avoid
| Category | Why |
|---|---|
| Trans fats | No safe level, cardiovascular damage |
| Excessive added sugar | Metabolic syndrome, obesity |
| Ultra-processed foods | Poor health outcomes in research |
Daily Targets Summary
| Nutrient | Target | Notes |
|---|---|---|
| Protein | 0.7-1g/lb bodyweight | Higher if active |
| Fiber | 25-35g | Most people under-consume |
| Water | Half bodyweight in oz | More if active |
| Vegetables | 4+ servings | Variety of colors |
| Fruits | 2-3 servings | Whole fruits, not juice |
Common Myths Debunked
| Myth | Reality |
|---|---|
| Eating fat makes you fat | Excess calories make you fat |
| You need to eat every 3 hours | Meal timing matters less than total intake |
| Carbs are bad | Quality and quantity matter, not category |
| Detox diets work | Your liver and kidneys detox just fine |
| Supplements replace food | Food first, supplements to fill gaps |
How to Use This Guide
- Start with fundamentals - Understand the basics
- Calculate your needs - Personalize targets
- Focus on food quality first - Before worrying about details
- Track for awareness - At least temporarily
- Build sustainable habits - Not temporary diets
Recommended Resources
- The Renaissance Diet 2.0 by Mike Israetel
- Bigger Leaner Stronger by Michael Matthews
- How Not to Die by Michael Greger
- Examine.com (evidence-based supplement info)
- Cronometer (nutrition tracking app)