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This is not a diet or set of rules.
This is rooted in science but still adaptable to day-to-day life, unlike diets.
This hierarchy must be used in order. You may get some results by accident by going out of order but will hit a wall eventually.
This hierarchy covers both health and physique goals
Magic happens when you combine your awareness of your life with nutrition science.
Layer 1 - Calories - The right amount of calories for your goals taken as a daily average over the course of a week.
- CICO is an average, not a checkmark vs x system.
Layer 2 - Macronutrients - The right amount of protein (1g/cm /day)
- Protein = 4cal/gram
- Carbohydrate = 4cal/gram
- Fat = 9cal/gram
- Alcohol (the molecule not the whole drink itself) = 7cal/gram
- Other sources of calories = non-existent
- All calories are created equal. Period. The vehicle that delivers them, however, varies.
Layer 3 - Food Source - Where your nutrients come from
- Whole food sources means better digestion, more micronutrient load, and less chemicals, plastics, and toxins in our food
Layer 4 - Food quality
- Grass-fed, free-range, organic, non-GMO, local
Layer 5 - Nutrient Timing - When you have your food

Calories out is a combination of Non-Exercise Activity (NEAT) such as fidgeting, thinking hard, walking to your car, standing up, etc., Exercise Activity (EAT), the Thermic Effect of Food (TEF) aka digestion, and your Basal Metabolic Rate (BMR) which includes respiration, heart beating, cell recycling, hormone production etc. This is commonly mistakenly referred to as your metabolism. Your metabolism is the combination of all four and all are interconnected.
- NEAT = 5-15% of calorie burn
- EAT = 0-10% of calorie burn
- TEF = 10-15% of calorie burn
- BMR = 65-85% of calorie burn
A high BMR is from high amounts of HEALTHY muscle and good health.
- Healthy muscle means muscle with good oxygen handling capacity aka good muscular endurance during resistance training