Nutrition4 min read

The 20-Minute Performance Lunch

How to Eat for Sustained Focus, Not a 3pm Slump.

The post lunch energy crash is one of the most expensive productivity problems nobody talks about. Learn what to eat for energy that lasts through the afternoon. Protein first, fibre second, minimal refined starch. No meal prep empire required.

Nutrition7 min read

How Much Protein Do You Actually Need to Lose Fat?

The exact formula, the science, and 4 simple meals to hit your target.

If you’re trying to lose fat and you’re not tracking protein, you’re making it significantly harder than it needs to be. Most men eat about 80-100g per day — roughly half of what they need. Here’s how to figure out your actual target.