The basis for energy and performance
Nutrition that truly nourishes your body — not diet dogma, but a foundation. Food first: from food before supplements. Here you'll find the recipes, the Supplement Compass and the pragmatic principles that make it all work in everyday life.
The pillar splits into three levels: what you eat (recipes & lessons), what you sensibly add (Supplement Compass) and how you put it into practice (the kitchen principles).
Recipes & lessons
Lowering cholesterol naturally
Every natural lever — food, supplements, movement — ranked by effect size and by how easily it fits into real life. With a lever calculator, recipe anchors, and a scale that tells you what your numbers are worth. Every figure traced to its source.
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Herbs and spices, not flavour enhancers
Why your home cooking tastes flat and the bag tastes of more. Seasoning that works, not a signal with nothing behind it — with a starter spice list and the evidence.
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The recipes — simple dishes with real macros
Fully calculated dishes, built around the five-pillar system — many linked directly with the Supplement Compass and the kitchen principles.
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Supplement Compass: your minimal stack
No hype, but food first. Pick your topic and the interactive compass builds your stack — with a tier system, top foods and the clear "you don't need this". Every claim with a source.
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Carbohydrates in practice
Fuel for training and brain. How much you really need (it depends on your training), why quality and fibre are the biggest lever — and where sugar and low carb actually stand.
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Resistant starch
Cooled potatoes, green banana flour, legumes: the fibre that ordinary starch turns into. Good for insulin sensitivity and gut — with a clear read on the belly-fat hype.
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Protein in practice
The biggest and simplest lever in nutrition. How much you really need (~1.6 g/kg), why more isn't more, how to spread it — and where to get it from real food.
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Plant protein or whey?
Does plant build as much muscle as whey? When a powder really makes sense, what's true about the gut concern — and the two I recommend. With sources.
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You sweat more than you think
Why your fluid balance works under different conditions in summer, which lever usually stays unused when you drink — and an electrolyte recipe to mix yourself.
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How much water do you really need?
The foundations version, calmly explained: what your body really regulates, why sodium is the key, the Gatorade check and the hydration continuum. Every claim with a source.
Read the lesson →Kitchen principles — putting it into practice
Meal prep: cook once, eat several times
The simplest time lever in the kitchen. Why one or two extra portions cost almost nothing — and how prepping and freezing keep a good meal always within reach.
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Active time and hands-off time
"One hour of preparation" rarely means an hour of work. The difference between your working time and the time the stove, oven and fridge work for you.
Learn more →New recipes & lessons every two weeks
The Nutrition pillar grows step by step — well-founded recipes and lessons with real macros and sources. Sign up and you'll get them first.
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