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09 — 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.

05Interventions

What actually works.

Ranked by priority. Same matrix, filtered to this chapter.

  1. 05

    D3 + K2 supplementation

    13.5
    Cost
    $15/mo
    Time
    10 sec
    Ease
    Effortless
    Impact
    High
  2. 08

    Magnesium glycinate

    11.3

    Evening, ~400mg.

    Cost
    $12/mo
    Time
    10 sec
    Ease
    Effortless
    Impact
    Moderate
  3. 10

    Omega-3

    10.8

    2g+ EPA/DHA daily.

    Cost
    $25/mo
    Time
    10 sec
    Ease
    Effortless
    Impact
    Moderate
  4. 13

    Time-restricted eating

    6.0

    12–14 hour eating window.

    Cost
    Free
    Time
    —
    Ease
    Moderate
    Impact
    Moderate
  5. 14

    Protein

    4.4

    1g per lb of target bodyweight.

    Cost
    $150+/mo
    Time
    Meal planning
    Ease
    Moderate
    Impact
    Very high

01Run a stack

Curated for this chapter.

Adopt one wholesale, or pick the pieces. Each spread bundles interventions, products, and reading.

01On the shelf

What we'd buy.

Affiliate-only, scored by the same matrix. We only recommend what we use.

  • Nice to have
    Top ChoiceNutrition

    Organic Extra Virgin Olive Oil

    $8–15

    Cold-pressed, high-polyphenol, real.

    Cost
    Time
    Ease
    Impact
    Anew Researched & Certified
    Coming soon

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