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Lessons

Lesson 1 · 13 min · Foundation

The Boring Consensus That Almost Always Wins

What the major guideline bodies (NICE, WHO, ADA, USDA, NHS) actually agree on — eat real food, plants in volume, adequate protein, less added sugar, less alcohol. The unglamorous answer most adults already know and don't follow.

Whole foodsProtein adequacyLiquid sugarDietary patterns
Free preview

Lesson 2 · 14 min · Applied

Hit Protein Adequacy First

The single most reliably underdone macro for adults over 30. 1.2-1.6 g/kg bodyweight, distributed across meals — the connection to strength, body composition, recovery, and longevity.

Leucine thresholdDistribution effectPROT-AGE recommendationSarcopenia

Lesson 3 · 12 min · Applied

Cut the Drains: Sugar, Liquid Calories, Ultra-Processed

The three categories where most adults lose ground without noticing. NOVA framework, liquid sugar mechanics, ultra-processed energy density.

NOVA classificationEnergy densityLiquid sugar bypassSatiety mechanics

Lesson 4 · 13 min · Applied

Do an Honest Alcohol Reset

The 2023+ evidence shift; UK CMOs / WHO low-risk guidance; sleep and morning-anxiety costs; a structured one-week reset to baseline yourself with data.

WHO 2023 positionUK CMOs guidanceSleep architecture costJ-curve revision

Lesson 5 · 12 min · Deep practice

Build a Default Plate You Actually Eat

Default eating beats heroic eating. The 5-10 reliable meals approach; how to make the default plate hit protein + fibre + plant variety without becoming a hobby.

Default behaviourDecision fatigueMeal repertoirePlate composition

The problem this solves

Nutrition and alcohol are the two most-discussed and least-implemented dietary topics in modern adult life. The boring science consensus on each has barely moved in decades; the loudest online voices have moved aggressively away from it. Result: well-informed adults often eat and drink in ways the actual evidence doesn't support.

This micro-course covers what the consensus bodies (NICE, WHO, ADA, USDA, NHS) genuinely agree on, what the wellness industry oversells, and the small set of dietary and alcohol changes that move the needle for most healthy adults. Conservative framing throughout; nothing here is medical advice for your situation.

A taste of the exercise

The preview lesson walks you through a 7-day food + drink log — protein intake, plant variety, liquid sugar, alcohol units. By day 7 you have a working baseline, and the rest of the micro-course tells you which of the consensus levers to pull first based on what your data shows.

Key concepts

Energy density
Calories per gram of food. Ultra-processed foods are engineered for high energy density and low satiety, which is the mechanism that drives most adult weight drift.
Protein adequacy
Hitting 1.2-1.6 g/kg bodyweight in protein per day for active adults — the most reliably underdone macro for adults over 30.
Liquid sugar
Sugar from drinks (juice, sweetened tea/coffee, sodas, alcohol mixers). Bypasses satiety in a way that solid sugar mostly doesn't.
Low-risk drinking
Current UK CMOs / WHO guidance: 14 UK units / 7 US drinks per week as an upper bound for low-risk, with no level deemed entirely risk-free.
Sleep architecture
The structure of sleep cycles. Alcohol fragments the second half of the night even at low doses, which is why ‘I slept fine’ can still mean degraded next-day function.

Common mistakes

  1. Believing the loudest online voices over the boring consensus bodies.
  2. Optimising supplements while the foundation (protein, plants, fibre, water) is still off.
  3. Treating one named diet as the answer rather than a starting point.
  4. Ignoring liquid sugar because it doesn't feel like sugar.
  5. Relying on the old ‘glass-of-red-is-good-for-you’ story.
  6. Under-estimating own alcohol intake.
  7. Stopping alcohol suddenly when physically dependent without medical guidance.

FAQ

Is there one diet you recommend?
No. The boring consensus — mostly real food, plants in volume, adequate protein, less added sugar, less alcohol, mostly water — covers 90% of dietary value for healthy adults. Named diets (keto, paleo, carnivore, raw) are styles for executing that consensus, not magic.
What if I have a medical condition?
See a clinician. This micro-course is educational and conservative; specific medical conditions (diabetes, kidney disease, cardiovascular history, pregnancy, eating-disorder history) require individualised advice.
How much alcohol is safe?
Current consensus says no level is entirely safe. The pragmatic answer: low-risk in the UK CMOs' sense is up to 14 units / 7 US drinks per week, spread across days, with two consecutive alcohol-free days each week. Less is lower-risk.
Can I do this without giving up things I love?
Yes. Adult nutrition isn't about purity; it's about the default — what runs when you're not paying attention. Most adults move the needle by changing defaults (cooking, drinks, snacks) without eliminating any specific food they enjoy.