A Complete Framework for Energy Balance, Protein, Fibre, and Food Quality
21 sections · Updated June 2026 · 73 sources cited
All sections
Why this guide exists — and how to use it
The handful of concepts everything else in this guide builds on
The most settled science, the most public confusion
The clearest evidence base for body composition outcomes
Politically charged, physiologically well understood
Why fat is non-negotiable, unlike carbohydrate
What they change, what they don't, and why Sections 1 and 2 still apply
Where some of the most settled nutrition science exists
A genuinely important, genuinely early-stage field — and an oversold one
How much water do you actually need?
Does meal frequency matter for body composition?
Why alcohol works against most nutrition goals
Organised by strength of evidence, not by marketing spend
Fuelling around training, the menstrual cycle, pregnancy, and RED-S
Three physiologically distinct problems that get described with the same vague language
Where popular nutrition claims diverge from the evidence
What the evidence says about the things actually in your trolley
A plate, a label, and a four-week starting checklist
If you remember nothing else from this guide, remember this page
Key sources behind this guide — linked directly to the source where available
Concise definitions for terms used throughout this guide