A NEW APPROACH
TO HEALTH & LIFE

Start by focusing on balance and simplicity. Build meals around whole, minimally processed foods, including lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables. Stay hydrated, limit added sugars and ultra-processed foods, and aim to eat regular meals to maintain energy levels.

Before a workout: Eat a balanced meal 2-3 hours before, focusing on carbs for energy and some protein. If short on time, a light snack like a banana or a protein bar 30 minutes prior can help.
After a workout: Aim to eat within 1-2 hours. Combine protein to repair muscles (e.g., chicken, tofu, or a protein shake) and carbs to replenish glycogen (e.g., rice, sweet potato, or fruit).

There’s no one-size-fits-all. The best diet is one that suits your lifestyle, preferences, and goals while ensuring you get adequate nutrients. Popular diets like Mediterranean, balanced whole-food diets, or plant-based approaches work for many people. Avoid extreme diets that cut out entire food groups unless medically advised.

Counting calories can be helpful if you have specific goals like weight loss or muscle gain, but it’s not mandatory. Start by learning portion control and listening to your hunger cues. If you do count calories, use it as a tool for awareness, not an obsession.

Focus on lowering overall body fat through a calorie deficit, consistent strength training, and cardio. Eat lean proteins, whole grains, healthy fats, and plenty of vegetables. Avoid over-restricting or crash dieting. Remember, visible abs are primarily about low body fat, which varies for everyone.

Not necessarily. Whole grains like oats, quinoa, and brown rice provide essential nutrients and energy. If you have a medical condition like celiac disease or gluten sensitivity, choose gluten-free options. Otherwise, grains can be a healthy part of your diet.

Your body naturally detoxifies itself through your liver and kidneys. Detoxes and juice cleanses are not necessary and often lack scientific backing. Instead, focus on eating a nutrient-dense diet with plenty of water, fiber, and antioxidants to support your body’s natural processes.