Food isn't fuel in the traditional sense of the word. It's a signal. Every bite, every molecule you swallow, carries information for your cells, hormones and genes. That information decides whether a cell grows or regenerates, whether inflammation rises or falls, whether a gene for longevity — or for disease — is switched on.
How to read the numbers: Target = the value we aim for · Fact = a finding from research or biology
Optimal for recovery
EFSA and the WHO give a reference protein intake of 0.8 g per kilogram of body weight per day for adults, while active and older people may benefit from more, up to the upper end of the range. Spread your protein evenly across all the day’s meals.
Safe limit
This limit mainly concerns added fructose from sweetened drinks, juices and sweets, whose high intake burdens the liver; it also fits the WHO advice to limit free sugars. There is no need to anxiously count whole fruit with its fibre – cut back mainly on sweetened drinks.
Depleted when fasting
Glycogen is the stored sugar in the liver and muscles, and during prolonged fasting it is gradually depleted – the liver first – as the body shifts more strongly to burning fat and making ketones. Do not undertake long fasts without talking to your doctor, especially if you take medication.
Glycaemic load vs. glycaemic index
Most people have heard of the glycaemic index. Fewer know that glycaemic load matters more. GI measures how quickly a food raises blood sugar. GL also accounts for quantity. Watermelon has a high GI — but eating a slice of watermelon causes a far smaller blood sugar spike than a spoonful of honey, because it contains a lot of water and little sugar per serving.
Macronutrients — what we get wrong
Fat isn't the enemy. Carbohydrates aren't always bad. Protein is about more than muscle. Each of these macronutrients has its own biological role — and the body needs them in the right ratio for a specific goal. An athlete needs a different ratio from someone struggling with insulin resistance. A pregnant woman needs a different ratio from a man in his fifties optimising his cognition.
Omega-3 fatty acids from oily sea fish are precursors of molecules that actively dampen inflammatory responses. Two tablespoons of quality extra virgin olive oil a day act much like a low dose of ibuprofen — without the side effects on your stomach.
Meal timing
When you eat is almost as important as what you eat. Your circadian rhythm also governs metabolism — the liver, pancreas and gut have their own biological clocks and work best within certain time windows. Eating late in the evening, after 20:00, increases the glycaemic impact of the same meal by 20–30% compared with eating it at lunchtime.
Where to start
The biohacking approach to nutrition isn't about the perfect diet. It's about understanding how your specific body responds to specific foods — and setting up a system that works long-term without relying on willpower and self-control.
