Nutrition
Real food, no rules that don’t survive a Tuesday. The 10% Rule, explained properly.
Get the 10% Rule Cheat Sheet
Part of the Engine, Not a Separate Diet
Nutrition sits inside Layer 2 alongside fasting, they’re inseparable in practice. This hub covers what to eat, what to avoid, and how to stay flexible without falling into all-or-nothing thinking.
Real Food on a Budget UK
Aldi and Lidl shopping lists that actually work.
Does Calorie Counting Work
A myth-bust worth reading before you download another app.
THE VISUAL MODEL
The 10% Rule Plate
Ninety percent real food, ten to fifteen percent grey area. Not a diet, a ratio that survives real life, including the biscuit tin.
Free: The 10% Rule Cheat Sheet
A one-page reference to keep on the fridge, no app required.
Want the Gut Health Side Too?
Nutrition and gut health are two lenses on the same behaviour. Read both.
Educational only, not medical advice. Speak to your GP before changing your fasting pattern, diet, or medication.