The Science of Nutrition
Read the Introduction and two full sections free. 47 pages total — the rest covers energy balance, protein, and food quality protocols, locked until purchase.
Updated June 2026
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The 7 Non-Negotiables
Why this guide exists — and how to use it
The Absolute Basics
The handful of concepts everything else in this guide builds on
Energy Balance & Body Weight
The most settled science, the most public confusion
Protein
The clearest evidence base for body composition outcomes
Carbohydrate
Politically charged, physiologically well understood
Fat
Why fat is non-negotiable, unlike carbohydrate
GLP-1 Medications
What they change, what they don't, and why Sections 1 and 2 still apply
Micronutrients
Where some of the most settled nutrition science exists
The Gut Microbiome
A genuinely important, genuinely early-stage field — and an oversold one
Hydration
How much water do you actually need?
Meal Timing & Frequency
Does meal frequency matter for body composition?
Alcohol
Why alcohol works against most nutrition goals
Supplements: What's Actually Worth Taking
Organised by strength of evidence, not by marketing spend
Nutrition for Training, and for Women's Health
Fuelling around training, the menstrual cycle, pregnancy, and RED-S
Food Allergies, Intolerances & Sensitivities
Three physiologically distinct problems that get described with the same vague language
Common Myths, Examined
Where popular nutrition claims diverge from the evidence
Common Foods & Drinks: Quick Decisions
What the evidence says about the things actually in your trolley
Putting It Into Practice
A plate, a label, and a four-week starting checklist
The 20 Principles
If you remember nothing else from this guide, remember this page
References & Endnotes
Key sources behind this guide — searchable at pubmed.ncbi.nlm.nih.gov
Key Terms
Concise definitions for terms used throughout this guide
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47 pages covering energy balance, protein, fibre, micronutrients, hydration, supplements, and food quality — the specific numbers and decision rules behind every claim.
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