The Complete
Nutrition
Guide
200+ pages covering everything that matters: macronutrients, micronutrients, antinutrients, performance nutrition, fat loss, muscle gain, gut health, hydration, and 20+ ready-to-use meal plans.
Most men know they should eat better. Very few know what that actually means.
The noise around nutrition is deafening. Carnivore versus plant-based. Saturated fat is killing you. Actually, seed oils are the problem. Eat six meals a day. No, eat one meal a day. Most of it is oversimplification, tribalism, or marketing.
Meanwhile the basics: the micronutrients running every system in your body, the performance nutrition that determines how hard you can train and how fast you recover, the mechanics of body composition that every fad diet ultimately bows to - these go largely unexplained.
This guide covers all of it. Honestly, deeply, and practically.
What poor nutrition is quietly costing you.
Nutrition is the foundation of everything. Get it wrong and nothing else performs the way it should. Not your training, not your recovery, not your hormones, not your energy.
- Training hard but not recovering. Without the right micronutrients, energy, and protein, your body struggles to repair what training breaks down.
- Micronutrient deficiencies you don't know about. Calcium, magnesium, vitamin E, vitamin K. Nutrient deficiencies silently degrade performance and hormones.
- Body composition that won't budge. Most men misunderstand energy balance, satiety, and what actually drives fat storage.
- Gut health ignored entirely. The gut governs nutrient absorption, immunity, and inflammation. Most men have never considered it, simply accepting bloating, diarrhea or constipation, and gas as an unavoidable part of life.
- Paralysed by conflicting advice. Without a mechanistic understanding, there's no way to filter signal from noise.
- Supplements wasting money. Most men are wasting money on the wrong things and missing the most important interventions entirely.
Three areas most nutrition guides get wrong.
Micronutrients First
Most guides obsess over macros and ignore the vitamins and minerals that make everything actually work. This guide covers every single micronutrient in full: function, deficiency symptoms, and the best, most bioavailable food sources. Because no protein target matters if you're deficient in the cofactors needed to use it.
Performance Nutrition
Pre-workout, post-workout, intra-workout. Exactly what to eat, when, and how much. Carbohydrate timing, protein synthesis windows, glycogen replenishment. Written for men who train seriously and want their nutrition to match the effort they're putting in.
Both Sides of Body Composition
Dedicated chapters on fat loss and muscle gain. The mechanics, the protocols, and the psychology most guides skip. Whether you need to lose 20lbs or gain 10kg, the guide meets you where you are with a clear, actionable path forward.
13 chapters. 200+ pages. Every aspect of nutrition that matters.
Written to be used as a reference tool, not just read once and forgotten. I am constantly using this book myself to guide my day-to-day nutrition choices.
Macronutrients
Protein, fat, and carbohydrates. How each works, how much you need, the best sources, and how to balance them for your goals. Includes protein quality scores, the glycaemic index in full, and amino acid profiles.
Whole Foods
The single most important nutrition principle. Why whole foods outperform processed alternatives at almost every level, and what the average westerner's 60% ultra-processed diet is doing to their body.
Micronutrients
Every vitamin and mineral: function, deficiency symptoms, and food sources. The most comprehensive section in the guide, and the one most readers find most valuable.
Food Quality
The hierarchy within whole foods. Organic vs conventional, grass-fed vs grain-fed, wild-caught vs farmed, and so on. How to shop, what to prioritise, and where the biggest quality upgrades come from.
Food Preparation & Cooking
How cooking methods affect nutrient retention and bioavailability. Which nutrients survive heat and which don't, and how to prepare food to minimise antinutrients and extract maximum nutritional value.
Gut Health
The gut microbiome, leaky gut, fermented foods, fibre, and the gut-brain axis. How a compromised gut undermines the absorption of everything else, and what to do about it.
Hydration
Water, electrolytes, and the mechanics of hydration. How dehydration affects performance, focus, and recovery, and exactly how to stay on top of it without overthinking it.
Performance Nutrition
Pre and post-workout nutrition in precise detail. Carbohydrate timing, protein synthesis windows, glycogen replenishment, and how to fuel for either strength or endurance work.
Fat Loss
The thermodynamics of fat loss, caloric deficit strategies, satiety, metabolic adaptation, and the psychology of sustained dieting. Clear, practical, and free of overcomplication.
Weight Gain
For hardgainers like myself. Caloric surplus strategies, high-density foods, liquid calories, and how to gain lean mass without excessive fat accumulation.
Diet Trends & Debates
Carnivore, keto, intermittent fasting, seed oils, saturated fat: each examined honestly against the evidence. No tribe, no agenda. Just what the science and experience actually says.
Supplements & Superfoods
Which supplements actually move the needle and which are expensive noise for performance, hormonal health, micronutrient coverage, and general wellbeing.
20+ Meal Plans
Ready-to-use, nutrient-dense meal plans across multiple calorie goals and dietary preferences. Every plan is designed to hit full micronutrient targets, not just macros.
20+ meal plans. Built to hit every nutrient target.
Not just calorie counts and protein numbers. Every meal plan in this guide is built to hit full micronutrient coverage. All the vitamins and minerals your body needs.
Multiple calorie targets for weight loss or gain, multiple dietary preferences (balanced, animal-based, carnivore, vegan, vegetarian). Mix and match meals between plans for variety without losing nutritional completeness. Use the Cronometer app alongside the plans to track exactly how you're doing.
This isn't a PDF you read once and forget. It's a resource you return to.
Built to stay useful as your goals change, as nutrition science evolves, and as questions come up along the way.
20+ Nutrient-Dense Meal Plans
Ready-to-use plans across multiple calorie targets and dietary preferences, each built to hit full micronutrient coverage. A practical starting point you can return to and adapt over time.
Fat loss, maintenance & muscle gainLifetime Updates
Nutrition science moves fast and so does this guide. Every update, new chapter, and refined protocol is added at no extra cost. The version you have today will always be the best version available.
Continuously revisedDirect Access to Ben
Questions that come up as you work through the guide? Message me directly on Instagram @winney.fit or by email.
Real answers, not automated responsesThe depth your other nutrition resources didn't have.
This isn't tips repackaged from popular podcasts. It's a thorough, referenced deep-dive into the science of human nutrition written by someone who spent a year in a nutritional physiology research lab and understands what rigorous scientific methodology actually looks like.
The debates are engaged with honestly. The advice is mechanistically explained so you understand the why, not just the what, which means you can adapt it intelligently rather than following it blindly, because self-experimentation and individualisation is key.
- 1 year nutritional physiology research — BioActivEx group, Exeter
- Hundreds of clients coached across training and nutrition
- Hundreds of copies sold
- 100,000+ followers across YouTube and social media
WHAT MEN ARE SAYING
Results speak for themselves:
Still thinking about it?
Your nutrition is either
working or it isn't.
Every day you eat without this knowledge, you're leaving performance, aesthetics, and health on the table. Fix it once, fix it properly.
R$ 262,00- Complete Nutrition Guide: 200+ pages, 13 chapters
- Every vitamin and mineral covered in full
- Fat loss and muscle gain protocols
- Performance nutrition (pre, intra, & post workout)
- 20+ micronutrient-complete meal plans
- Lifetime updates included for free
- Direct access to Ben
Digital product. Delivered instantly via email. See Refunds policy for refund details.
Built from years of research, experimentation, and getting it wrong first.
I'm Ben Winney — BSc Neuroscience from the University of Exeter, where I also spent a year working in a nutritional physiology research lab with the BioActivEx group. That year taught me less about specific nutritional protocols and more about what rigorous scientific research actually looks like — the diligence, the methodology, the gap between a headline and what a study actually shows.
That scepticism is built into every page of this guide. Where the evidence is genuinely contested, I say so rather than pretending there's a consensus there isn't. And many topics in nutrition are pretty complicated and hotly debated.
I wrote this guide because the resource I wanted didn't exist. Everything I found was either too shallow, too tribal, or too agenda-driven. This is one of the most comprehensive nutrition resources I'm aware of for performance-focused men. And I say that as someone who spent years looking for something better before deciding to gather all the scattered, contradictory information into one coherent, nuanced document myself.
- Years of research and self-experimentation
- Hundreds of clients coached across training and nutrition
- Hundreds of copies sold
- 100,000+ followers across YouTube and social media
Frequently Asked Questions
Can't I just find all this info online for free?
Sure, but you will have to spend years researching to acquire and internalise the knowledge that I've put into this guide (I spent years myself). It's organised to help you deeply understand each topic and immediately start applying the practical advice.
If years of your life are worth less than $50, I believe you don't value your time highly enough.
Will this guide help me to lose fat?
Yes, it contains a section all about fat loss. You'll learn the physiology behind how fat loss actually occurs, and the best strategies for achieving it.
Will this guide help me to bulk up?
Yes, there is a full section on how to gain weight. Understanding the thermodynamics, eating strategies, best foods/meals etc.
Do I need to follow a specific diet (like keto, vegan etc.)?
No, I don't tell people to follow any specific diet. I think the best diet is one that's individualised to you.
Restrictive diets have their flaws, and your diet will likely evolve over time with your needs. The aim of this guide is to give you the knowledge and tools to make the perfect diet for you.
Will I need to track calories and macros?
Tracking is optional, but definitely very useful. Even if you just do it temporarily for a few weeks or months, it will give you a good idea of the calorie/macro content of various foods and meals, so that you can make reasonable estimates in the future.
For weight loss/bulking, I definitely recommend tracking diligently. It's much easier to stay on track this way, and to adjust your strategy as necessary.
I don't lift weights or workout seriously. Do I need this?
Your body is fuelled by nutrients whether you workout or not.
I'd argue it's even more important if you're relatively inactive - you need to have at least have one of the pillars of health sorted. If it's not exercise, make it nutrition.
Everyone benefits from a better diet, no exceptions. Eating well can unlock:
- Less body fat
- More energy
- Stronger joints
- Better digestion
- Optimal hormones
- Good sleep
- Strong metabolism
- Sharper focus and willpower
- Relief from anxiety and depression
- Slower aging
- More youthful skin and hair
- Better sexual health
What if I don't have the money to eat healthy?
No one eats perfectly. But chances are, you can afford to eat a little better than you are right now. Little adjustments in the right places can make a huge difference.
With this guide you'll learn the greatest bang-for-your-buck foods that deliver the most nutrients and health benefits. This means you can spend your money on the foods that will have the biggest impact on your health and performance. The good news is, there are plenty of highly nutritious foods that will not break the bank.
Isn't eating healthy boring?
No. I can eat pretty much all the same meals that I love, just made at home with high quality, nutrient-dense ingredients. Burgers, pizza, fajitas, curry, pasta, ramen etc. All made with wholesome ingredients and a bit of time investment.
After a while of eating real food, you find a lot of processed stuff totally unappealing.