#nutrition

What I take with lunch, and the shorter optional set at dinner. Some of this is well-supported and some of it is a bet — the two are not the same and I try not to present them as such.

A whole-foods framework rather than a calorie-first one, built around roughly 200g of protein a day. What the food is made of gets decided before how much of it there is.

Grass-fed and pasture-raised where it's available, bought as a half-beef from a local ranch and kept in chest and upright freezers. Mostly a supply-chain decision, and I'd rather be honest about that.

Organic where it counts, with particular attention to the crops most likely to be desiccated before harvest. Where practical is doing real work in that sentence.

Not a toxicology argument — an arithmetic one. My supplement stack already covers what fortification exists to add, so fortified flour is a second dose I did not choose and am not counting.

Traditionally fermented soy sauce rather than the acid-hydrolyzed shortcut. A small effect at the volumes anyone eats, and the better option costs about the same.

The whole series boiled down to one page you can keep on the fridge: what to own, what to reach for, and what to leave on the shelf.

Even among the good oils, how one is made and how fresh it is decides whether it belongs in your kitchen, and the label is the last place to look.

How seed oils are really made, why the scariest stories about them are only half right, and what you should be afraid of instead.

*Butter was wrongly demonized and setting it next to a bottle of seed oil tells you most of what you need to know.

For most of human history, people cooked in the fat that came off the animals they ate. They rendered it, kept it in a jar by the stove, and fried and roasted a

What I actually eat, logged daily in Cronometer — calories and macros — so the nutrition behind the training is on the record instead of hand-waved.

A cow is forgiving in a way a pig and a chicken are not. You can feed a cow the wrong thing and it will still give you fairly stable fat, because the animal rew

A lot of the fat in your food is settled long before it reaches your plate, back when the animal was still choosing what to eat or having that chosen for it. A

The two fats you have to eat, the balance between them that modern food broke, and why I take fish oil and feed my dogs sardines.

The one fat I would tell you to truly avoid, how a factory created it out of ordinary oil, and how we were once urged to eat it in place of butter.

What the four types actually are, which fats to build on, which to minimize, and which to cut.

The bad science, the sugar money, and the numbers nobody wants to sit with.

How the most essential thing in your body got demonized, and why I eat plenty of it on purpose.

What has happened to our food, and why filling the gaps is not a lack of faith