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Per meal, aim for: One closed fist of complex carbohydrates (rolled oats, brown rice, sweet potato, wholemeal pasta, quinoa) A palm of protein (chicken, fish, tofu, eggs, lentils) Two open cupped hands of vegetables A thumb of fat (oil, nuts, butter, seeds) This works in all environments, whether youre at home, in restaurants, or at someone elses house

It is increasingly part of a broader discussion about liver health, insulin resistance, inflammation, cardiovascular risk, and long-term metabolic function

Opioids) but instead on the underlying conditions

It allows the body to adjust while progressively increasing the metabolic benefits