🔥 How much you eat - This is what gives you energy and dictates weight loss and gain throughout life. Eating too much throughout life will cause weight gain and the health problems associated with carrying excess body fat. Eating too little will lead to low energy, disrupted hormone health, poor immune function, and muscle and bone loss over time.

🥩 The macronutrient composition of your diet (protein, fat, and carbohydrates) - Macronutrients provide us with building blocks for everything in our body; they provide energy in different forms, and certain kinds can also help regulate our hormones, immune system, and more.

🥦 The micronutrient composition of your diet (vitamins, minerals, fiber, etc.)- Micronutrients are what keep everything in our body running smoothly. They send signals, regulate fluid balance, facilitate important chemical reactions, neutralize free radicals and prevent oxidative damage, and more.

⚠️ Your exposure to potentially harmful foods and ingredients- There are things like too much sodium, added sugar, saturated fats, or ultra-processed foods that can harm health when you eat too much of them, that you want to pay attention to your intake of. Many people also have food sensitivities and intolerances, and it is often helpful to identify and limit those foods as well.

🔄 Building consistent habits over time- The most important thing about any dietary pattern is how long you are going to be able to stick to it. You are going to eat for the rest of your life, so your nutrition should be something that you are mindful about, but that you also enjoy and fits your lifestyle.

If you can focus on mastering these key points, you can lose fat, build and maintain muscle, have more energy, age better, and reduce your risk of chronic health problems.

I put all of this together in a framework that I call the Nutrition Mastery Blueprint, and this is what we teach in the Nutrition Mastery Blueprint Course.