Chapter 4: Nutrition that works for you – cut out the noise, build stability

Nutrition isn't just important – it's essential. Every single cell in your body needs a steady supply of both macro- and micronutrients to function optimally. It's not just about eating to survive, but about choosing the right foods so your body can perform, stay healthy and resist disease. A high-octane metabolism is best achieved with nutrient-dense, unprocessed raw ingredients – the foods that we and our ancestors have adapted to over hundreds of thousands of years.

Try these habits every day this week:

1. Regular meal times Eat 2–3 meals a day – no snacks in between.
2. Protein at every meal Choose animal sources (meat, fish, eggs, dairy) to ensure satiety and muscle maintenance.
3. Avoid ultra-processed foods for 7 days Avoid anything in cardboard boxes and plastic bottles with long ingredient lists. Focus on real foods.
4. Natural fat source in your meal Add butter, olive oil, avocado or nuts to keep you feeling full longer.

Mini-tracker (10 sec. daily):

• Meal rhythm: 2–3 meals (✔/✖)
• Protein: ≥30 g per meal (0–3 ✔)
• Energy at 3 p.m.: 0–3 (0 = flat, 3 = stable)
• Evening cravings: Yes/no

Have you reached halfway? If you have stuck to 2–3 meals, prioritised protein and avoided ultra-processed foods, you have probably already noticed fewer blood sugar and energy fluctuations.

Quick status check:

• Did you stick to 2–3 meals without snacks?
• Did you hit your protein goal per meal?
• Did your evening cravings decrease?

If you want to step it up, choose one of these expert tips – they offer the greatest return on your effort:

Expert tips (choose 1–2)

1. Protein quantity (7 days) Aim for 1.6–2.0 g protein/kg/day, spread over 2–3 meals. Ask yourself: Do you feel stable satiety 3–5 hours after each meal? (Yes/no)
2. CGM week (Continuous glucose monitoring) Use a CGM for 7 days to validate stability in the system. Target:
• Fasting: ~4.5–5.3 mmol/L
• Peak after meal: <7.0 mmol/L (preferably <6.5)
• Increase (Δ): <1.5 mmol/L from before meal
• Return to baseline: Within 3 hours
3. eTRE – early eating window (7–10 days) Eat within 6–10 hours and finish no later than 6 p.m. (or 3–4 hours before bedtime). Same amount of food, same type – only the time is changed. Goals: Less evening hunger, calmer sleep and flatter glucose curves the next day.

• Cravings? Check if you are getting enough protein and natural fats.
• Energy dip? Make sure each meal contains both protein and fat.
• Difficult to maintain the window? Start with a 10-hour window and adjust gradually.

Avoid:

• Skipping meals or protein.
• Making it too complicated – simplicity wins.