science-backed essential nutrition guide featuring 20 proven tips to optimize health and performance. Covers the importance of whole foods, breakfast, protein intake, fiber requirements, complex carbohydrates, healthy fats, hydration, and meal prepping. Includes actionable advice on reading nutrition labels, limiting added sugar, tracking food, managing sodium levels, timing carbs around activity, avoiding liquid calories, and implementing the 80/20 rule for long-term consistency.
