Nutrition from Cass
Start with one number, then seven rules.
There are hundreds of nutrition programs out there, every one of them dialed in on macros and ratios and timing. This is not one of them. What you get here is the simplest useful version: roughly what your calories are, and a few rules that make staying under them easy.
That is the whole trick, and it is worth saying out loud. Know your baseline and put protein first, and staying under your number stops being a fight. Fast on top of that and you have fewer chances in the day to get it wrong. None of these rules are extra work. Each one makes the next one easier.
Question 1 of 4
You are
Only used to set a safe minimum. Never shown to anyone.
The rules
In order. The first one is the whole game. The rest are what make it survivable.
- 1
Know your baseline
The number above is what your body burns in a day. That is your baseline, and to lose weight you have to eat under it.
- 2
Fast fourteen hours, minimum
Pick the time you stop eating at night and hold it. Two to three hours before bed. If you sleep at ten, you stop at seven.
- 3
Protein first, every single meal
Your bodyweight in grams. Weigh 170, eat 170 grams. Women need about three quarters of that — weigh 140, eat 105.
- 4
Two and a half to three hours between meals
Eat at ten, next meal at one. That gives your body time to finish one meal before the next one lands.
- 5
Sleep is part of the plan
Pick your number for the next thirty days. Do it tonight, before the first hard morning.
- 6
Cut the carbs that do nothing for you
Not all carbs. The ones with nothing attached. Soda, sweets, the pastry, the bread basket, the fourth handful of chips.
- 7
One more healthy decision
Ask yourself, as often as you can remember to: can I make one more healthy decision? Not how today has gone. Not how long is left. Just the next one.
Questions about any of it? Ask in the community, or reply to any email from us. Cass reads them.