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.

  • 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