Diet, Tested

Everything here was tested on my own body first, before I'd recommend it.

These are the most important self-experienced diet facts I have, in one place, free — everything here was tested on my own body first before I'd recommend it to anyone who asks.

This isn't a summary of what nutrition science says in general; it's specifically what held up when I actually tracked it against my own training, energy, and recovery over time.

Some of it will overlap with standard advice. Some of it won't, because my own results didn't match the standard advice in every case.

Fourteen tested facts about diet and the body — a checklist, not a rulebook.

Fourteen facts about the body and diet — how it actually works, what to eat, and personal tips drawn from my own testing rather than a generic list.

This is one of my two best diet videos specifically because it covers the ground people ask about most in comments: what to eat, when, and why a given approach worked or didn't work for me over time.

Treat it as a checklist to verify against your own body, not a universal prescription.

Precise protein tracking, the real numbers, and what's not worth the money.

My diet, discussed with the technical breakdown: protein requirements as I apply them, amino acid profiles, and the true nature of workout supplements — what to actually add to a diet and why, instead of buying whatever a store shelf pushes hardest.

Precise protein tracking has been part of my training for years, alongside plant-based eating, and this breaks down the actual numbers and reasoning behind it rather than a vague "eat more protein" instruction.

Most supplement marketing sells complexity where the underlying chemistry is simple; this video is the part-two breakdown of exactly what I take, what I skip, and why the skipped ones aren't worth the money for my own goals.

Roughly 0.25g of protein per kg of bodyweight per serving, per the ISSN.

For the protein numbers themselves, I lean on the established sports-nutrition literature rather than my own guess.

The International Society of Sports Nutrition's 2017 position stand on protein and exercise recommends roughly 0.25g of high-quality protein per kilogram of bodyweight per serving, or an absolute dose of 20–40g, spread across meals for exercising individuals, with slightly higher total daily intakes generally supporting muscle-building goals.

That range is a research-backed starting point, not a personal secret — apply it against your own bodyweight and adjust from there.

Decide the meal once — nobody has willpower left to improvise at 8 p.m.

My complete diet inside a tight work schedule — what I actually eat, meal by meal, to keep training while delivering at a full-time job.

This is the practical answer to "how do you find time to eat properly," and the honest version involves batching, repetition, and refusing to treat meal planning as a daily decision. It's the same systems logic from the Consistency System course applied to food: decide once, execute on autopilot at mealtime.

Nobody has extra willpower left over at 8 p.m. after a full workday to improvise a balanced meal from scratch — the schedule only survives because the decision was already made earlier, when I actually had the bandwidth to make it well.

Years of plant-based training, tested — not theorised from a spreadsheet.

Testing the limits of a plant-based diet across multiple dimensions — flexibility, agility, strength, endurance — all of it, tested on myself, not theorised about from a spreadsheet.

A disciplined plant-based diet with precise protein tracking has been part of my training for years, alongside a long-term hybrid of calisthenics and weightlifting.

This module is the honest report: what a plant-based approach can genuinely support, and where it demands more deliberate tracking than an omnivorous diet would. I'm not selling plant-based as universally superior — I'm reporting what has and hasn't held up across years of my own strength and endurance work while eating this way.

Protein basics matter more here — track it rather than assume it works out.

As a starting point if you're considering a plant-based approach yourself: protein basics matter more here than on a mixed diet, simply because fewer of your food sources deliver a complete amino acid profile per gram.

Track total daily protein against your bodyweight rather than assuming it will work out automatically, and vary your protein sources across a week rather than relying on one or two.

This is general guidance, not a personal secret — the discipline is in the tracking, not the specific foods.