Free 7-day Brilliant Basics nutrition challenge
✨ Less noise. Less complication. Just the foundations your body actually needs, done well, for seven days. ✨
Nutrition has become exhausting
Every time you open Instagram there's another influencer telling you to eat carnivore, or fast for 18 hours, or buy the green powder, or skip breakfast, or never skip breakfast, or take seventeen supplements before 9am.
It's overwhelming. It's expensive. And honestly, a lot of it is noise.
Here's what gets lost in all of that: regardless of which way of eating you follow, regardless of how many supplements line your kitchen bench, your body still has a few non-negotiable needs.
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It needs hydration to function.
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It needs protein to repair, build and regulate.
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And it needs a break from constant digestion so it can actually use the food you're giving it, and to manage blood sugar.
That's it. Those are the foundations. And you cannot supplement, biohack or trend your way around them.
Four habits. Seven days. That's it.
These are the non-negotiables I use with my patients in clinic, regardless of whether they're navigating weight loss, perimenopause, ADHD, GLP-1 medications, gut issues - whatever.
They cost almost nothing. And they shift more than people expect.
What you'll be doing for 7 days
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Hydrate properly: Drink 35ml of water per kg of body weight, daily. A 70kg body needs around 2.45L.
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Protein at breakfast: Eat a protein-focused breakfast within an hour of waking. Aim for 25 to 30g.
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Space your meals: Leave 4 to 5 hours between meals. No snacking. Let your gut rest and reset.
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Finish by 8pm: Stop eating by 8pm to give your body overnight to digest, repair and restore, and to balance blood sugar.
Why people love this challenge
Common shifts my clients report after a week of basics:
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Steadier afternoon energy (the 3pm slump quietens down)
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Fewer cravings, especially the late-night ones
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Better sleep, including falling asleep more easily
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Less bloating and fewer digestive niggles
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Clearer thinking and improved mood
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Feeling less reactive to stress
Some people notice a lot. Some people notice one or two things. All of it is information.