Nutrition

The real protein numbers — 0.8 g/kg as the floor, 1.2–1.6 g/kg if you train, about 0.4 g/kg per meal — plus a food table and a calculator so you can skip the arithmetic.

The real hydration numbers — about 3.7 L/day total water for men and 2.7 L for women, with ~20% arriving from food — plus which drinks count, and why thirst beats tracking apps.

Half your plate plants, a quarter protein, a quarter fiber-rich carbs, plus a little fat — the plate method with real numbers, three sample days, and the mistakes I made learning it.