Assemble NUTRITION | Consistency Framework

Assemble Nutrition Consistency Framework is about giving structure and tools to better navigate consistency for a healthful life well-lived.

We believe in using
1. A holistic, realistic approach with both an intuitive and macro/micro-understanding of fueling the body with quality food choices for both performance and optimal health.
- In order to perform well, we must be well fueled; and whether we want to acknowledge it or not, our bodies are constantly communicating to us through our digestion (poop), energy levels, mood, inflammation/skin... just to name a few.
- The goal should be to fill our bodies with quality nutrients (macronutrients and micronutrients from vegetables, quality proteins, etc.) but amounts matter (especially when it comes to changing composition), which is why portion sizes and macros can help.

2. An 80/20 Mindset
- Mindset = focused on consistency: make the better choice more often
- Discipline is still required: 80% of our nutrition should be focused on quality fuel
- While it's easy to write a restrictive diet that will produce results, majority of the population cannot and will not sustain that; and often times restrictive diets lead to eating behavior disorders, mental/emotional struggles, and typically when it comes to weight: excessive rebounding. Not to mention, calorie restriction diets are a huge culprit in hormone disruption.

3. 2x2 Alcohol
- No more than two servings of alcohol, twice a week
- Less is better, more sugar and alcohol are not good for body fat or gut health, let alone mental health

4. Hydration
- At least half your body weight in ounces of water per day AND electrolytes
- Important electrolytes:

• Roughly 1,000 mg Sodium, 200 mg Potassium, 60 mg Magnesium/day

5. Your Individual Truth
- Understand your own behaviors/patterns... if you know them it makes it way easier to navigate them and no one knows your history better than you
- Understand your own intuitive experience (how certain foods impact your own digestion (poop), performance, mood, energy, etc.)
- Take responsibility in setting yourself up for success with systems, accountability/support, and best practices to make it a routine (think: meal prep, etc.)

Assemble Members, you can find even more detailed information at assemblecommunity.com/nutrition.