🥗 Fuel

Nutrition & Fueling Protocol

The short answer

Food is information — every meal signals something to your hormones, gut and immune system. The Live Full Blueprint keeps nutrition simple: protein at every meal at roughly 0.7–1g per pound of body weight, whole minimally processed food, a wide range of colourful vegetables, and fats from olive oil, avocado, nuts and fatty fish rather than industrial seed oils. It is not about restriction; it is about supplying the raw material.

What it is

Nutrition is not about perfection or restriction — it is about giving your body the raw materials it needs to function at its highest level. Whole, nutrient-dense foods provide the building blocks for every system in your body.

Why it matters

The modern food environment is engineered to override your body's natural signals. Ultra-processed food drives inflammation, hormonal disruption, gut dysfunction, and cognitive decline. Real food heals.

Signs you need this protocol

Warning signs

  • Energy crashes after meals
  • Constant hunger
  • Brain fog
  • Poor skin
  • Digestive issues
  • Mood swings

The daily practice

  1. Build the plate around protein

    Decide the protein first, then add vegetables and fat. This one habit fixes the majority of ordinary diets without any counting.

  2. Shop the whole-food perimeter

    Meat, fish, eggs, vegetables, fruit, dairy. If it needed a food scientist, it probably works against you.

  3. Swap the fats

    Olive oil, butter and avocado in place of soybean, canola and corn oil. Restaurant food is where most seed oil intake hides.

  4. Eat colour, and lots of kinds

    Aim for thirty different plant foods across the week. Herbs and spices count — variety feeds the gut better than volume does.

  5. Eat without a screen

    Distracted eating overrides satiety signals. Sitting down without a phone changes both how much you eat and how well you digest it.

The habits, in full

✓ Do this

  • Prioritize protein at every meal (aim for 0.7–1g per pound of body weight)
  • Eat whole, minimally processed foods
  • Include a wide variety of colorful vegetables
  • Healthy fats: olive oil, avocado, nuts, fatty fish
  • Stay hydrated — aim for half your body weight in ounces of water

✕ Avoid this

  • Ultra-processed food
  • Seed oils (soybean, canola, corn oil)
  • Excessive sugar
  • Artificial sweeteners
  • Eating while distracted

The Scripture behind it

"So, whether you eat or drink, or whatever you do, do all to the glory of God." — 1 Corinthians 10:31

Common questions

Are seed oils actually bad for you?

Industrial seed oils are highly refined, dominate ultra-processed food, and shift the balance of dietary fats heavily toward omega-6. Whether they cause harm independently of the processed food they come in is still genuinely debated. Choosing olive oil, butter and avocado is a low-cost decision either way.

How much protein should I eat per day?

Roughly 0.7 to 1 gram per pound of body weight, spread across three or four meals — about 125 to 180 grams for a 180 lb person. Protein is the most satiating macronutrient, so hitting the target usually makes everything else easier.

Do I need to eat perfectly?

No, and aiming for it usually backfires. Getting protein, whole food and vegetables right at most meals covers the great majority of the benefit. The Blueprint is a direction to walk, not a standard to fail.

Educational content only — not medical advice, diagnosis or treatment. Speak with a qualified healthcare professional before changing medication or starting a new protocol.