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Food · free course

Nutrition & Macros

Strip away the diet wars and nutrition comes down to two questions: how much energy you take in, and what that energy is made of. This track gives you a working model of calories and the three macronutrients — protein, carbs, and fat — with real, defensible targets you can actually use.

11 lessons · about 77 minutes

  1. 01Energy balance — the calorie equationWhat a calorie is, where your daily burn comes from, and why counting is an estimate.6 min
  2. 02Protein — the macro most people under-eatWhat protein does, the real per-bodyweight target, quality, and meal timing.7 min
  3. 03Carbohydrates — fuel, not the enemyWhat carbs are for, fiber vs sugar, glycemic response, and how much you need.6 min
  4. 04Fat — essential, not fatteningEssential fatty acids, fat-soluble vitamins, fat types, and the omega balance.6 min
  5. 05Putting it together — building your plateEnergy vs nutrient density, fiber's role, setting a macro split, and the one heuristic that works.6 min
  6. 06Fiber — the forgotten macroSoluble vs insoluble, how fiber feeds your gut, satiety and blood sugar, and how to actually hit 25–38 g.7 min
  7. 07Calorie quality & nutrient densityWhy two identical-calorie diets aren't equal — energy density, nutrient density, protein leverage, and whole vs refined.7 min
  8. 08Meal timing & frequencyMeal-frequency myths, the breakfast question, intermittent fasting evidence, pre/post-workout nutrition, and circadian eating.8 min
  9. 09Hunger, satiety & why diets failGhrelin and leptin, protein/fiber/volume for fullness, sleep and stress on appetite, the set-point debate, and sustainable deficits.8 min
  10. 10Sugar, alcohol, caffeine & sweetenersAdded vs intrinsic sugar, alcohol's calories and metabolism, caffeine, and what the evidence says about non-nutritive sweeteners.8 min
  11. 11Eating for your goalFat loss vs maintenance vs muscle gain — calculating a deficit or surplus, recomposition, protein, refeeds, and adjusting over time.8 min