The Nutrition Basics Guide
The plain-language starting point: what your food is made of, how much you actually need, and a plate you can build anywhere.
No diet to follow and nothing to count forever. Just the handful of things that actually move the needle, explained in plain language, with a seven-day plan to put them to work.
Get the free guide
What is inside
Start here: three rules that do most of the work
The three macronutrients, explained simply
How much do you actually need?
The hand-portion method (no scales required)
The balanced plate, four ways
Hydration, alcohol and the things people overthink
Reading a label in 20 seconds
Your first 7 days
Quick reference
Who it is for
- You want to eat better but every source seems to contradict the last one
- You are starting (or restarting) training and want your food to support it
- You would rather understand a few principles than follow a rigid plan
- You want portion guidance you can use in any kitchen or restaurant, no scale required
What it is not
- Not a crash diet, cleanse or detox
- Not medical advice, and not a substitute for your clinician or a registered dietitian
- No supplements to buy and no products to sell you inside the guide
Download the Nutrition Basics Guide
Enter your email above and the PDF is yours in about ten seconds. Ready for the next step? The 7-Day Meal Plan turns these basics into a week of meals.
Get the free guideThis material is general nutrition and fitness education, not medical advice, and it is not a substitute for care from your own doctor or a registered dietitian. Talk to a qualified clinician before changing your diet or starting a new exercise routine, especially if you are pregnant, have a diagnosed condition, take medication, or have a history of disordered eating. Stop and seek care for chest pain, dizziness, faintness or sharp joint pain.