1
Front Matter
5 chapters2
Part I: Foundations
7 chapters- Part I — Foundations
- Chapter 1 — Why Is Nutrition So Confusing? How Bad Science, Bad Media, and Bad Incentives Created a World of Dietary Chaos
- Chapter 2 — How to Read Nutrition Research: Study Design, Confounders, Correlation vs. Causation, and Why Most Headlines Are Wrong
- Chapter 3 — Digestion: From Mouth to Bloodstream — How Your Body Breaks Down, Absorbs, and Uses Food
- Chapter 4 — Energy Balance: Calories In vs. Calories Out — Why It's Fundamentally True and Why It's Not the Whole Story
- Chapter 5 — Metabolism: BMR, TDEE, the Thermic Effect of Food, and Why Your Metabolism Is Not "Broken"
- Chapter 6 — Inside the Cell: Metabolic Pathways Without the Biochemistry Degree
3
Part II: Macronutrients
7 chapters- Part II — Macronutrients
- Chapter 7 — Carbohydrates: Sugars, Starches, Fiber — The Fuel Source That Got Unfairly Demonized
- Chapter 8 — Protein: How Much You Actually Need, Complete vs. Incomplete, and the Muscle Protein Synthesis Window (It's Wider Than Bros Think)
- Chapter 9 — Fat: Saturated, Unsaturated, Trans, Omega-3/6 — What the Evidence Says About Each Type
- Chapter 10 — The Diet Wars: Low-Carb vs. Low-Fat vs. Mediterranean vs. Vegan — What the Long-Term Evidence Actually Shows
- Chapter 11 — Fiber: The Nutrient That Does Everything Good and Almost Nobody Gets Enough Of
- Chapter 12 — Alcohol: The Honest Assessment — Cardiovascular "Protection," Cancer Risk, and the J-Curve That Probably Isn't
4
Part III: Micronutrients
5 chapters- Part III — Micronutrients
- Chapter 13 — Vitamins: What Each One Does, Where to Get It, Who's Actually Deficient, and When Supplements Help vs. When They're Expensive Urine
- Chapter 14 — Minerals: Iron, Calcium, Magnesium, Zinc, Selenium, Iodine — The Essential Elements and Their Real-World Deficiency Patterns
- Chapter 15 — Water and Hydration: How Much You Actually Need (It's Not 8 Glasses), Electrolytes, and the Overhydration Nobody Talks About
- Chapter 16 — Supplements: The $50 Billion Industry Built on Hope — What Works, What Doesn't, and What's Dangerous
5
Part IV: Myths and Debates
7 chapters- Part IV — Myths and Debates
- Chapter 17 — Myth-Busting: Detoxes, Cleanses, Superfoods, and the Claims That Sound Good but Aren't Supported by Evidence
- Chapter 18 — The Sugar Debate: Is Sugar Toxic? Added vs Natural, Fructose, and What the Evidence Supports
- Chapter 19 — The Seed Oil Debate: Omega-6, Inflammation, Oxidation, and What Actually Changed
- Chapter 20 — Organic, GMO, and Clean Eating: Residues, Consensus, and the Difference Between Presence and Dose
- Chapter 21 — Intermittent Fasting: Protocols, Autophagy, Circadian Timing, and What Happens When You Match the Calories
- Chapter 22 — ★ Ultra-Processed Food: What the Ward Trial Showed, and What Part IV Was Actually About
6
Part V: Nutrition for Life Stages and Goals
8 chapters- Part V — Nutrition for Life Stages and Goals
- Chapter 23 — Sports Nutrition: Fuelling, Timing, Recovery, and the Five Supplements That Work
- Chapter 24 — Weight Management: Why Maintenance Is the Hard Part, and What Actually Changed
- Chapter 25 — Nutrition Across the Lifespan: Pregnancy, Childhood, Midlife, and the Inversion
- Chapter 26 — Nutrition and Chronic Disease: Which Numbers Respond to Food, and by How Much
- Chapter 27 — Gut Health and the Microbiome: What Sequencing Can Tell You, and What It Can't
- Chapter 28 — Food Allergies and Intolerances: Six Mechanisms, One Word, and the Tests That Don't Work
- Chapter 29 — ★ Clinical Nutrition: When Food Becomes Treatment, and When Feeding Can Kill
7
Part VI: Practical Nutrition
8 chapters- Part VI — Practical Nutrition
- Chapter 30 — Reading Food Labels: What's Regulated, What's Marketing, and the Nine-Minute Protocol
- Chapter 31 — Meal Planning: Why Plans Fail, and the Ones That Don't
- Chapter 32 ★ The Economics of Eating Well
- Chapter 33 ★ 🚪 The Psychology of Eating
- Chapter 34 Eating Disorders
- Chapter 35 ★ Personalized Nutrition
- Chapter 36 🪞 Food Systems
8
Part VII: Synthesis
3 chapters9
Appendices
12 chapters- Bibliography and Sources
- Index
- Appendix A — Nutrient Reference Tables
- Appendix B — Calculation Toolkit
- Appendix C — Food Composition Quick Reference
- Appendix D — Evidence Evaluation Toolkit
- Appendix E — Master Claim Index
- Appendix F — Worksheets and Templates
- Appendix G — Special Populations Quick Reference
- Appendix H — Supplement Evidence Grades
- Appendix I — Glossary
- Appendix J — Answers to Selected Exercises
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