Life by Design

Build a life by design, not by accident — and leave behind a story worth telling.

Nutrition

Fuel your body with intention

Every seven years, your body completely rebuilds itself—from the materials you’re eating right now. No complicated diets. No perfect willpower. Just seven principles, practiced consistently.

Master these rules to start building a solid foundation.

The 7 core rules:

1
Drink Water
First thing in the morning, before every meal, more in the morning / afternoon, less before bed.
2
Eat Whole Foods
If it walks, swims, or grows in the ground, it’s whole food. Shop the perimeter of the grocery store.
3
Prioritize Protein
Make protein the foundation of your meals. Eat it first, before carbs.
4
Eat Vegetables Daily
Fill half your plate with vegetables. More colors, more nutrients.
5
Include Healthy Fats
Add one healthy fat daily. Thumb-sized portion at most meals.
6
Limit Added Sugar
Skip soda, candy, and sweetened drinks. Choose fruits instead.
7
Practice Mindful Eating
Eat at least one meal a day not in front of the screens. Slow down. Chew.

Start with one rule. Master it for a week. Then add the next. Small, consistent choices compound into transformation. You’re not chasing perfection—you’re building a foundation that lasts.

Need personalized guidance? Use AI tools like Claude or ChatGPT to tailor these rules to your specific needs, dietary restrictions, and lifestyle. Ask questions. Get meal plans. Troubleshoot obstacles. The best nutrition plan is the one customized for you.

Ready for structure? Start the 7-Week Nutrition Challenge → – One rule per week, progressive habit-stacking, building all seven elements into your life systematically.