The supply chain. Every other department depends on this one.
Nutrition is the most argued-about, least consistently practiced health domain. Ignore the arguments. Track what you eat and how you feel.
Post-meal fatigue. Glycemic response. Which meals cause it? That's the data.
Consistent cravings = deficiency signal or blood sugar instability.
Urine color is the metric. Dark = dehydrated. Simple, free, ignored.
Brittle nails, cracked lips, muscle cramps. Micronutrient gaps showing externally.
This is not aspirational. This is the minimum viable maintenance schedule. Everything above this is upside.
| Cadence | Action |
|---|---|
| Daily | Protein target: 0.8-1g per pound bodyweight. Hydrate: half bodyweight in oz. Eat vegetables. |
| Weekly | Review what you actually ate (not what you planned to eat). |
| Quarterly | Bloodwork: vitamin D, B12, iron, magnesium. The common deficiencies. |
| Annually | Full metabolic panel. Adjust supplementation based on data, not trends. |
Cadence: Quarterly bloodwork review
Trigger: Persistent deficiency symptoms, unexplained weight change, disordered eating patterns
Registered Dietitians are evidence-based. Nutritionists may or may not be. Check credentials. Avoid anyone selling supplements as their primary recommendation.
Maintaining this department doesn't just prevent failure. It compounds into measurable gains.
Pick one signal. Make it visible. Track it for 30 days. That is the entire protocol.
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