The Fuel Protocol
True performance isn't just what you do in the gym. It's how you fuel your system, honor your digestion, and command your recovery. You won't eat exactly what I eat every day, but this is the blueprint.
The Philosophy
Nutrition here is structured loosely around Dr. Greger’s Daily Dozen. Why? Look at the clinical data on LDL cholesterol, blood pressure, cancer prevention, and inflammation. A whole-food, plant-based diet drops systemic inflammation, which means your body recovers from the physical trauma of these workouts significantly faster.
We also utilize a loose intermittent fasting window—nothing strict or dogmatic, just giving the digestive system time to actually rest and do its thing before we load it up again.
The 99 / 1 Rule
I am not dogmatic. I eat a strict plant-based diet for extreme performance, longevity, and to keep my LDL on the floor 99% of the time. But once or twice a quarter, I will go to an incredible restaurant for a great occasion and eat high-quality meat or seafood. We eat for extreme performance 99% of the time, so we can eat for pure joy and connection 1% of the time.
A Day in the Life (The Template)
Use this as your baseline template. Eat color. Eat volume.
Hydration & Caffeine
Water, black coffee, or green tea only. Give your body a break while it wakes up.
Overnight Soaked Oats & Chia Porridge
1 scoop oats, 2 tbsp chia, 1 tsp spirulina, 1 tbsp cinnamon, 1 tbsp hemp seeds, sunflower seeds, walnuts. Add flax, tahini (or almond butter), and fresh fruit (half a banana, blueberries, strawberries, pear, or apple). Keep the fruit varied.
The Daily Dozen Smoothie
Banana, beetroot powder, soy milk, flax, cacao, cinnamon, ice. Add a nut or seed that is different from your morning porridge (e.g., cashew, almond, walnut). Date optional for sweetness.
Rice Crackers & The Super Bar
Brown rice & quinoa crackers with homemade hummus. Later, a long black or green tea paired with a Homemade Super Bar to bridge the gap to dinner.
The Plant-Based Stir-Fry
Brown rice, tempeh, sauerkraut, and a massive volume of mixed vegetables (broccoli, carrots, green beans, sweet potato). The goal here is nutrient density and volume.