Same Team Learning Sheet

Nutrition. Nourish. Simplify.

You don't need a perfect diet. You need a sustainable one — less of what depletes you, more of what fuels you.

Do Less Of

  • ×Added sugar & sweetened drinksSoda, juice, flavored coffee, energy drinks — they spike blood sugar and crash your energy
  • ×Highly processed foodsPackaged snacks, fast food, refined grains — low in nutrients, high in inflammation
  • ×Excessive alcoholDisrupts sleep, gut health, and emotional regulation
  • ×Eating on autopilotMindless snacking, stress eating, skipping meals then bingeing

Do More Of

  • ✓Greens & vegetablesA daily green drink, salads, cooked greens — fiber, vitamins, and gut fuel
  • ✓Protein at every mealEggs, fish, legumes, tofu — stabilizes blood sugar and builds resilience
  • ✓Water throughout the dayStart the morning with a full glass. Aim for half your body weight in ounces
  • ✓Eating with awarenessSit down, taste your food, notice when you're full — it's a practice
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The Science

The Gut-Brain Axis: Your Second Brain

Your gut contains over 500 million neurons and produces ~95% of your body's serotonin — the neurotransmitter most associated with mood and well-being. The vagus nerve acts as a direct communication highway between your gut and brain. When you eat processed, high-sugar foods, you feed harmful gut bacteria that produce inflammatory compounds, increasing anxiety and depression. When you eat fiber-rich whole foods, you feed beneficial bacteria that produce short-chain fatty acids — powerful anti-inflammatory molecules that support mental clarity and emotional stability.

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Key Same Team Habit

A morning green drink.

One blended drink with greens, celery, and lemon. It takes five minutes, gets vegetables into your body first thing, stabilizes blood sugar, and reduces inflammation. It’s the simplest high-leverage nutrition habit you can build.

🥦 How to make a green drink →
  • Drink a glass of water with fresh lemon first thing in the morningBefore coffee, before food. Rehydrate after 7–8 hours without water.
  • Add one serving of vegetables to each mealA handful of spinach in eggs, a side salad at lunch, roasted broccoli at dinner.
  • Read labels for added sugarAim for less than 25g (women) or 36g (men) of added sugar per day. You'll be surprised where it hides.
  • Eat breakfast with proteinEggs, granola nuts and seeds, a protein smoothie — starting the day balanced prevents afternoon crashes.
  • Cook one more meal at home per weekYou don't need to overhaul everything. Just one more home-cooked meal makes a difference.

Tap to explore intermediate practices →

  • Build meals around protein, fat, and fiberThis trio stabilizes blood sugar, keeps you full, and reduces cravings — the PFF framework.
  • Start a daily green drink or smoothieBlend spinach, cucumber, lemon, ginger, and a scoop of greens powder. Simple, powerful habit.
  • Reduce sugary drinks to zeroSwap soda for sparkling water, juice for whole fruit, sweet coffee for black or lightly sweetened.
  • Practice the 80/20 approachEat nutrient-dense 80% of the time. Leave room for enjoyment — sustainability matters more than perfection.
  • Notice how food makes you feelEnergy, mood, digestion — start connecting what you eat with how you show up in your life.

Tap to explore advanced practices →

  • Optimize your morning meal for blood sugarProtein-forward, low-glycemic first meal. Eggs + avocado + greens, or a collagen smoothie with berries and seeds.
  • Track macros for a week (just to learn)Not to obsess — but to understand what you're actually eating. Use an app like Cronometer or MyFitnessPal.
  • Experiment with meal timingSome people thrive with intermittent fasting; others need consistent meals. Find your rhythm.
  • Work with a nutritionist or functional medicine providerFor personalized guidance, especially if dealing with inflammation, hormonal issues, or chronic conditions.

“Let food be thy medicine, and medicine be thy food.”

— Hippocrates