#55. Nutrition - 3 simple guardrails to make it easy - 4 Pillars of Longevity (Part 2 of 4)

Physical therapist Dr. Clayton Dir continues the Four Pillars of Health series with Nutrition—showing you how to make eating feel simple, satisfying, and sustainable by focusing on what to put on your plate, not what to cut out. You will learn how to set a realistic calorie target, build meals around an ideal-bodyweight-based protein goal, and easily reach 20–30 grams of fiber per day so you stay full and energized without obsessing over “good” and “bad” foods.


--＞ Easy examples of protein and fiber you can add to each meal to curb cravings and support training.


--＞ Why short-term weight spikes are mostly water and gut content, not instant fat gain—so you can relax and stay consistent.


--＞ How these “what to eat” guardrails pair with your Part 1 exercise plan to help you quietly build the body you want over the next few months


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Dr. Clayton Dir DPT (The Doc Dir)


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