Important
TopicsNutrition, Diet, & Food
Nutrition, Diet, & Food
Real food, in the right amounts.
Protein to your bodyweight, fat from sources that don't oxidize on the shelf, plants you actually like. The rest is marketing. Cooking your own meals is the highest-leverage hour of your day.
Interventions
What actually works.
Ranked by priority. Same matrix, filtered to this chapter.
All interventions →1 of this chapter's moves is a Path step →
- Nice to have18Read more
Minimize ultra-processed foodbeta
In the only tightly controlled feeding trial, adults offered an ultra-processed diet passively ate ~500 kcal/day more and gained 0.9 kg in two weeks, and an 8-week free-living RCT found roughly double the weight loss on a minimally processed diet — that is the causal core, and it covers intake and short-term weight only. The larger claims (mortality +21%, diabetes +12%, depression) come from cohorts and are associations, not proof. Start with the worst offenders — sugary drinks, processed meats, packaged snacks — and shift toward short-ingredient-list foods, mostly by cooking more of your own meals.
- Nice to have23Read more
Cook at homebeta
The one lever that controls everything else you eat — it usually saves money, but it costs you 30–60 minutes a day, most days.
CostSaves moneyTime30–60 min/dayEnergyPlan, shop, cook, cleanImpactHighLeveragewithin Nutrition, Diet, & FoodEvidencemixed · 4 papersWhere the evidence is thin- Almost all the outcome evidence is observational: people who cook most of their meals also differ in income, time, and conscientiousness, and the 28%-lower-overweight and diet-quality numbers are cross-sectional snapshots.
- The only true RCT (n=20, 2 weeks) tested ultra-processed vs unprocessed food, not cooking itself. The prospective effect on diabetes is real but modest — 14% relative risk reduction over decades, not a transformation.
Read the full page →
What we use
Organic Extra Virgin Olive Oil
$8–15Cold-pressed, high-polyphenol, real.
Cost$8–15TimeNoneEnergyEffortlessImpactHighAnew Researched & CertifiedFull details →
Run a stack
Curated for this chapter.
Adopt one wholesale, or pick the pieces. Each spread bundles interventions, products, and reading.
Better Sleep, No Sleep Aid
Fix the cause, not the symptom: circadian inputs that earn back your nights.
4 interventions · 1 product · 1 pieceOpen spread →The Lazy Stack
Passive wins: set once, benefit daily, zero willpower on the line.
5 interventions · 2 productsOpen spread →
On the shelf
What we'd buy.
Affiliate-only, scored by the same matrix. We only recommend what we use.
Read more
The reading list.
- 01
The dump-and-walk chicken and rice
Five minutes of hands-on, then the cooker does the rest — about 35g of protein a serving, one pot to wash.
- 02
Salmon over rice, greens wilted in
The fish steams on top of the rice while it cooks. One button, one pot, ~30g of protein.
- 03
Lentils and rice, the workhorse
The cheapest real dinner we know: lentils, rice, and whatever frozen vegetables are in the drawer.
Other chapters
Eight topics, one matrix. Pick another, or browse the full library.