The Holy Grail Rules

You know those annoyingly smug, effortlessly lean people who shovel pizza like they’re in an ad for metabolism miracles? Newsflash: it’s not some magical DNA or the universe playing favorites. These are just folks who’ve cracked the Holy Grail Rules of Eating—and here’s the kicker: you can crack them too.

The secret? It’s stupidly simple. Naturally lean people don’t worship calorie apps, punish themselves at the gym, or keep spreadsheets of their meals. They listen to their bodies.

Revolutionary, right? They eat when they’re hungry, stop when they’re satisfied, and move the hell on with their lives. No guilt. No food diaries. No "Oops, I went over my calorie limit." Imagine eating like that—just because you're human, not because you're stuck in some ridiculous algorithm.

But Why Does It Feel So Damn Hard for You?

Because diet culture has been messing with your head and your hunger cues since day one. If you’ve been drowning in restriction, cheat days, and the ever-changing "rules" of healthy eating, you’ve probably forgotten what actual hunger even feels like. Worse? Years of yo-yo diets, junk food, and cutting out carbs have left your metabolism waving a white flag.

Good news: it’s fixable. Better news? You’re about to learn how to eat in a way that makes food your ally, not your mortal enemy.

The Holy Grail Rules: Your New Food Bible

Burn these rules into your brain. Tattoo them on your forehead if you need to. They aren’t your typical “fluff” tips like drink water and get enough sleep. These are the hardcore, no-BS truths that will reprogram how you eat, forever. Once you nail them, overeating becomes damn near impossible, and food freedom is yours for the taking.

Ready? - Let’s go!

1. Fuck Calories

No, seriously—f*ck them! Counting calories is the number one reason you’re stuck in a weight-loss struggle, fat, or miserable. It’s an outdated, pointless obsession that has nothing to do with how your body works.

2. The Less Processed, the Better

You’ve likely heard this a million times, it is so cliche that I feel slightly nauseous at writing it down, but "unfortunately" it’s true. Stick to whole foods as much as you can. Not just for weight loss, but for everything—energy, mood, health. Saying it is easy; doing it is where the magic happens.

3. Get Cozy with the GI (Glycemic Index)

Understand how different carbs mess with your blood sugar. To simplify this for newbies remember that your most noble sources of carbs will always be coming from fruit, vegetables and legumes and 80% of your daily intake should be coming from these sources. These are foods you can eat in pretty much in unlimited quantities. The remaining 20% can come from anything you want, including grains and desserts eaten in the right context and at the right time, but still remember point 2. The less processed, the better. If you are planning to have profiteroles as a dessert for dinner maybe skip the pizza for breakfast. This is not about losing weight. This is about loving yourself enough to strive to give you body 10 stars nutrients whenever possible.

4. Get a Basic Idea of Your Daily Protein Needs

Aim for 1g of protein per kilo of body weight—more if you’re active or want to build muscle. Don’t overthink it. This is the only time you need to bother with numbers. Most of us need at least 3 portions a day, as your body can only absorb around 30-40g per meal. Protein is essential for cell repair, muscle recovery, and triggers glucagon, your fat-burning ally that balances insulin.

5. Add Fat Like a Boss

This is absolutely pivotal if you want to optimize your metabolism, slow down sugar absorption, and feel your best. Healthy fats, like those found in avocados, olive oil, nuts, seeds and fatty fish help keep you full for longer, reduce sugar cravings and stabilise your blood sugar levels by slowing down the entry of sugar into your bloodstream. They also support healthy hormone function, brain health, and better nutrient absorption (especially fat-soluble vitamins like A, D, E, and K). Including more good fats in your meals can turn your body into a fat-burning machine instead of relying on carbs, leaving you feeling more satiated, energised, and balanced throughout the day. Just make sure to focus on unsaturated fats and avoid trans fats! It's hard to exaggerate with fats when eaten in combination with other noble macro-nutrients, as you will feel very full when you've had enough.

6. Have at Least 3 Complete Meals a Day

Each meal should have a good balance of carbs, protein, and fats. Snacks are cool, too, but always keep them healthy. This keeps your blood sugar steady and prevent you from reaching for junk later.

7. Never, EVER Starve Yourself

Eat when you’re hungry. Whenever you are really hungry and ignore your hunger your body will punish you. Whenever you are hungry and stuff yourself with garbage your body will punish you. Whenever you are hungry and give your body the right fuel it’ll reward you. The trick is to make sure that you’re giving your body what it really wants and needs at least 80-90% of the time.

8. Keep Cooking Minimal

Simplify your life and meals. Boil, fry, steam—whatever works. Just keep it minimal so you preserve the nutrients. Your health (and schedule) will thank you for it. Less is more when it comes to cooking.

9. Enjoy Your Favorites in Moderation

Pasta, pizza, dessert—yes, even if you’re trying to lose weight. It’s all about knowing the rules and playing the game. The mental side of food is just as important as the nutritional side. Deprivation is the enemy; balance is the goal. Not to mention when something is no longer taboo you are way less likely to want it as badly. Yet, this is applicable to everything in life, including food!

10. Love the Food You Eat!

If it doesn’t taste amazing and you are not in love with it when you eat it, what’s the effing point in eating it?

11. Flexibility and Consistency Over Perfection

Don’t aim for perfection—just consistency. Leave room for flexibility without guilt.

Now stop torturing yourself. These rules are your new religion. Embrace life, and crush it!

The Science Without the Boring Stuff

Now that you’ve got the rules (or you will after reading my book), let’s break down why food choices matter—and no, it’s not just about calories. It's about how your body handles the stuff you eat.

Carbs and the Sugar Circus: When you eat carbs, your blood sugar skyrockets, and insulin swoops in to turn that extra glucose into fat. But fats and fiber? They’re the unsung heroes here.
- Fats slow sugar absorption, keeping your blood sugar steady.
- Fiber (hello, veggies!) does the same thing, plus keeps you full longer.

Meet Glucagon—Your Fat-Burning Buddy: While insulin’s busy storing fat, glucagon tells your body to chill out, burn stored energy, and balance your blood sugar. Once you understand how this little tag team works, making better food choices becomes automatic.

Glycemic Index: A Cheat Code, Not a Rulebook

There are Glycemic Index (GI) tables all over the internet, and I’ll throw my punked-up version into the mix soon. Spoiler: it’s not about obsessing over every little food—it’s about finding what fuels you without screwing up your system.

And no, I’m not here to slap labels like “good” or “bad” on food. But can we all agree that pure sugar is hot garbage? If you’re a dessert lover (hi, me too), you’ll figure out how to make it fit without setting fire to your progress. It’s not about deprivation; it’s about balance and keeping your hormonal sh*t in check.

The Bottom Line: Food Freedom Is Knowledge, Not Willpower

Staying lean doesn’t mean white-knuckling through every meal. Once you understand the hormonal and metabolic effects of food, you’ll naturally make choices that serve you. It’ll become second nature—like riding a bike or flipping off bad advice. Forget diet rules and calorie counts. This is about living, eating, and thriving without thinking twice.