154frameworks
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Protein-First Plate MethodIn-depth
Break the blood sugar hunger cycle by anchoring every meal with protein before adding vegetables and fat
Glycemic Load Food AssessmentIn-depth
Score foods by blood-sugar impact per serving, not by label claims or guesswork
Protein-First Plate ProtocolIn-depth
Anchor every meal in protein and vegetables to crowd out hidden carbohydrate loads and break the blood sugar spike cycle
Teaspoon of Sugar Equivalent SystemIn-depth
Convert hidden carbohydrate loads into teaspoons of sugar to reveal any food's true metabolic impact instantly
Glycemic Load Food Selection FrameworkIn-depth
Replace GI guesswork with glycemic load precision to control blood sugar by portion size.
Healthy Relationship with Food
Eat by Choice, Not by Habit
Dynamic Energy Balance ProtocolIn-depth
Match energy intake to expenditure in real time, not at end of day
The Anti-Nutrient Framework
Minimize nutrient blockers
Darwin's Rule
Eat for Fertility
The Plant-Based Diet Framework
Eating for optimal health
Progressive Plant-Based Diet (PPBD) FrameworkIn-depth
Gradual transition to plant-based diet
The Libido Boosting Protocol
Boost libido with food
Myofibrillar vs. Sarcoplasmic Growth
Understanding Muscle Growth
GOMAD
Gallon Of Milk A Day
Occam's Feeding
Simple and effective nutrition
Geek to Freak Framework
Gain 34 pounds in 28 days
The Lost Art of Bingeing
Minimize fat gain during overfeeding
The Cheat Day Framework
Indulge once a week
The Slow-Carb Diet Framework
Eat to lose weight
The 100-Unit Slider Framework
Split the 100 units into three areas
Amino Acid Restriction Framework
Limit amino acid intake to engage survival circuit
Salt Supplementation During Fasting
Use salt to manage hunger and improve performance during fasting
Ideal Feeding Schedule
Optimize your feeding schedule for health benefits
Gradual Transition to Time-Restricted Feeding
Ease into time-restricted feeding
Calories In, Calories Out
Energy balance is key
Adaptation-Led Programming
Optimize training and nutrition
Metabolic Efficiency Training
Optimize fuel sources
The Plate Method
Sustainable Nutrition
Nutrition Intuition Framework
Eating for Whole Body Health
The Super-Taster Framework
Taste bud density matters
The Individualized Nutrition Framework
Personalized eating
The Polyphenol Balance Framework
Optimize polyphenol intake
Neuroplasticity Enhancement through Exercise and Nutrition
Exercise & Nutrition for Brain Health
Food-Based Supplementation Framework
Optimize nutrition with food-based supplements
Foundational Supplementation Framework
Supporting overall health
Rational Supplementation Protocol
Optimize your supplement intake
Layered Approach to Health and Performance
Behavioral tools, nutrition, supplementation, and prescription drugs
Foundational Elements for Trauma Relief
Supporting overall mental and physical health
Post-Workout Nutrition
Refuel and recover
Fasted vs. Fed Training
To eat or not to eat
Social Influence Awareness
Be mindful of social influences
Genetic Variability Awareness
Understand genetic influence
Diet Breaks Framework
Take a break from dieting
Mediterranean-Keto Model
Balance keto with Mediterranean diet
Seed Oil Evaluation Framework
Make informed decisions about seed oil consumption
Added Sugar Framework
Limit added sugars for better health
Hyper-Palatability Framework
Eat less, weigh less
Low Inflammation Diet Framework
Eat to reduce inflammation
Protein Prioritization Framework
Add protein, lose fat
Recomposition Framework
Gain muscle, lose fat