A flexible way to build meals around plants, minimally processed foods, healthy fats, and enough fuel for training.

Use body weight, urine color, thirst, and conditions to build a hydration plan that avoids both too little and too much.

A practical guide to matching carbohydrate intake to training demand without turning meals into a math problem.

How to set a useful protein target, distribute it across the day, and keep the rest of the diet in balance.