Introduction of todays episode (0:00)

The overcomplexity of nutrition and why we need to go back to the basics (1:58)
What's the importance of Nutrition? Why do we eat? The "body-mind" connection (5:04)
Understanding your goals. Truly knowing where our body is starting from. Eating for your wants & needs while preventing yo-yo results (9:56)
Eat whole foods. What do whole foods look like? (15:28)
The most important macro nutrient most people are missing out on: Protein. (19:10)
Importance of working your way up to eating at maintenance [i.e. a healthy macro/caloric profile] (25:25)
Complete list of good sources of protein [meals & snacks] (29:12)
Carbohydrates: Utilizing carbs for better health & importance (37:19)
Quality sources of carbohydrates **oats forgot to mention (41:26)
Necessity of healthy, high quality fats (skin, eyes, cognition, disease prevention, mental health etc.) + good sources of fat (46:22)
Putting together a plan that re-balances our hormones & sets us up for true long term success (51:42)

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