This protocol is designed though my experience as a nutritionist working with 1,327 clients alongside managing large amounts of blood & CGM data for aura. members. My aim is for you to rarely have to look at or recall this protocol, rather to let it guide you in making informed decisions.

Hydration (read here):

The Hydration Equation

The Protocol ↓

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The 11/3/7 Dietary Formula draws on my favourite dietary interventions to create one harmonious way of eating. Intermittent fasting, carb-cycling, and a well-rounded balanced meal structure. You’ll find that Scientific Nutrition follows the same structure.

11/3/7

No food until 11am.

No carbs until 3pm.

Final meal before 7pm.

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<aside> <img src="/icons/compose_gray.svg" alt="/icons/compose_gray.svg" width="40px" /> Sample 7-Day Meal Plan

Scientific Nutrition.pdf

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Meal 1 | Low-carb, high-protein, high-fat, plant-based variety

Roughly 35-40% of your daily food intake, suggested time: 11:00

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Snack | Fruits, fats, smoothies, dairy, and more

Roughly 10-15% of your daily food intake, suggested time: 15:00

Power Smoothie

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