WarDad Nutrition Philosophy
Eat like your life matters. Fuel like your family depends on it.
You weren’t built to binge. You weren’t made to numb with junk. You were forged to feed strength, sharpen focus, and lead with fire.
Food isn’t comfort. Food is fuel. Every bite either builds your mission — or buries it.
This is not a diet. This is a code.
1. Protein First — Always
Muscle is your armor. Protein builds it.
Why It Matters:
- Builds and repairs muscle
- Fights hunger
- Boosts metabolism
- Supports testosterone and strength
Daily Goal: 1.6–2.2g per kg of bodyweight
Sources: Eggs, chicken, beef, whey, Greek yogurt, fish, tofu
If your plate doesn’t start with protein, you’re playing defense.
2. Fiber Is Your Internal Shield
Gut health = mental clarity = better discipline.
Why It Matters:
- Cleans digestion
- Balances blood sugar
- Reduces inflammation
- Boosts mental focus and energy
Daily Goal: 30–40g per day
Sources: Berries, oats, lentils, broccoli, chia seeds, flax, leafy greens
A strong body starts with a clean gut.
3. Alkaline Foods — Stay Balanced, Not Bloated
You don’t need to obsess over pH, but balancing acidic foods with alkaline-rich options keeps your body clean, fast, and clear.
Why It Matters:
- Reduces internal inflammation
- Aids joint and tissue recovery
- Increases hydration and energy
- Supports kidney, liver, and gut function
Powerful Alkaline Foods:
- 🍉 Watermelon — Hydrating, anti-inflammatory, kidney-supporting
- 🍐 Papaya — Enzyme-rich, gut-soothing, acid-reducing
- 🥜 Spinach & Kale — Mineral-loaded and detoxifying
- 🥒 Cucumber — Flushes toxins and hydrates cells
- 🥑 Avocado — Balances hormones and inflammation
- 🍋 Lemon (in water) — Detoxes liver, boosts digestion
- 🥦 Broccoli — Supports metabolism and blood sugar
- 🌱 Celery — Alkalizes gut, reduces joint swelling
- 🥠 Asparagus — Liver detox and anti-inflammatory
- 🍠 Sweet Potato — Alkaline-forming carb, boosts energy
- 🥝 Berries — Antioxidant, fiber-rich, and pH balancing
- 🥥 Coconut Water — Natural hydration and mineral-rich
Eat to recover. Not just to feel full.
4. Fasting — The Fire of Focus
Fasting is not starvation. It’s structure. It’s control. It’s clarity.
Why It Works:
- Resets insulin and blood sugar
- Boosts brain function and willpower
- Helps fat loss and digestion
- Builds mental toughness
How to Start:
- Level 1: 12:12 (12-hour fast)
- Level 2: 16:8 (16-hour fast, 8-hour eating window)
- Advanced: 24-hour reset once every 2–4 weeks
Fasting reminds your body who’s in charge: you.
The WarDad Fuel Code: Your Eating Order of Operations
- Protein first
- Fiber second
- Alkaline-rich foods daily
- Hydrate like a warrior (2–3L/day)
- Fats for energy and hormones
- Carbs only around training
- Fast for focus and control
You’re not eating for the weekend. You’re eating for your mission.
Your body is a tool. Feed it like it matters — because it does.
— WarDad Code