The Minimum Viable Diet: How to Eat and Supplement Without Overthinking

Table of Contents

• The 80/20 of Nutrition
• Core Principles
• What Actually Matters
• Supplement Minimalism
• Implementation Framework

The 80/20 of Nutrition

• Perfect diet is enemy of good diet
• 80% of results from 20% of nutrition knowledge
• Food quality beats macro obsession
• Consistency beats perfection every time

Core Principles

• Whole Foods First: Single-ingredient foods beat processed
• Protein Priority: 0.8-1g per pound bodyweight daily
• Hydration Baseline: Half your bodyweight in ounces of water
• Meal Timing: Eat when hungry, stop when 80% full

What Actually Matters

• Sleep Quality: Poor sleep destroys good nutrition
• Stress Management: Cortisol makes you store fat regardless of diet
• Movement: 10k steps more important than perfect macros
• Social Context: Sustainable eating fits your lifestyle

Supplement Minimalism

• Vitamin D: 2000-4000 IU if you’re not getting sun
• Magnesium: 400mg if you’re stressed or not sleeping well
• Omega-3: 1-2g if you don’t eat fish twice weekly
• Everything Else: Probably unnecessary if diet is decent

Implementation Framework

Week 1: Track current eating patterns without judgment Week 2: Add protein to every meal, increase water intake Week 3: Replace one processed food with whole food daily Week 4: Establish consistent meal timing that fits your schedule

Resources: The Omnivore’s Dilemma by Michael Pollan for food quality principles. Precision Nutrition certification materials for evidence-based approach. Examine.com for supplement research without marketing.