Nutrition Guides
In-depth guides on protein, fiber, and fermented foods. Whether you are just getting started with the 30/30/3 protocol or looking to optimize your nutrition, these guides provide the science and practical steps you need.
📋 Getting Started
What Is the 30/30/3 Protocol?
The complete guide to 30g protein, 30g fiber, and 3 fermented foods daily. Learn the science and how to get started.
Complete Daily Meal Plans
5 full-day meal plans that hit all 30/30/3 targets. Standard, Vegetarian, Pescatarian, Dairy-Free, and Budget-Friendly.
🥩 Protein Guides
🦠Fermented Foods & Gut Health
Signs Probiotics Are Working
10 signs your probiotics are working, 10 signs of an unhealthy gut, and how long to wait before seeing results.
7 Worst Foods for Gut Health
The 7 worst foods for gut health and why they harm your microbiome. Plus what to eat instead.
Ready to Put It Into Practice?
Use our meal finder tools to discover meals that hit your nutrition targets, or browse our complete food database.