The seven pillars

Guides

Seven areas that a changing appetite tends to disturb, and what to do about each one when portions are small and energy is short. Start with whichever is causing you the most trouble this week.

Every guide names its author, its reviewer, and its sources

  • 01

    Nutrition

    The basics when portions are small: meal patterns, eating without hunger, and making a little carry more.

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    Explore Nutrition

  • 02

    Protein and muscle

    How to spread protein across smaller meals, and which foods carry more of it in less volume.

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    Explore Protein and muscle

  • 03

    Hydration

    Building a drinking routine that does not depend on feeling thirsty, and knowing when low intake needs help.

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    Explore Hydration

  • 04

    Digestion

    Nausea, constipation, reflux, fullness, and fiber — named first, then dealt with.

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    Explore Digestion

  • 05

    Micronutrients

    Iron, B12, vitamin D, calcium — where a smaller intake shows up first, and what gets checked.

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    Explore Micronutrients

  • 06

    Movement and strength

    Why loading your muscles matters while weight is changing, and how to start from very little.

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    Explore Movement

  • 07

    Maintenance

    Plateaus, transitions, and keeping the habits that earned their place, over years rather than weeks.

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    Explore Maintenance
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Practical nutrition for the week ahead.

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Start where the trouble is, not at the beginning.

Whichever pillar is causing the most difficulty this week is the right place to begin.

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