This is a systems-based nutrition guide framework built to support strength, performance, recovery, and mental clarity.
The AscendVie Nutrition Guide walks you through how to make whole-food choices, balance your macros with purpose, time your meals for impact, and supplement based on your needs, not marketing.
What makes this guide different is the final section, Neuro-Intentional Feeding. It connects what you eat to how your brain and nervous system function. Because here, we don’t just train the body, we also train the system it runs on- our nervous system.
This guide will evolve as new research emerges. You’ll get updates. You’ll learn what works for your physiology, not someone else’s trend.
It’s not about being perfect. It’s about staying intentional, consistent, and adaptable.
This is a systems-based nutrition guide framework built to support strength, performance, recovery, and mental clarity.
The AscendVie Nutrition Guide walks you through how to make whole-food choices, balance your macros with purpose, time your meals for impact, and supplement based on your needs, not marketing.
What makes this guide different is the final section, Neuro-Intentional Feeding. It connects what you eat to how your brain and nervous system function. Because here, we don’t just train the body, we also train the system it runs on- our nervous system.
This guide will evolve as new research emerges. You’ll get updates. You’ll learn what works for your physiology, not someone else’s trend.
It’s not about being perfect. It’s about staying intentional, consistent, and adaptable.
Table of Contents
Meal Timing for Optimal Performance & Recovery
Processed vs Whole Foods: What You Need to Know
Macros/Measuring food
Micros/Supplements
Hydration
Understanding Carbohydrate Types & When to Use Them
Fruits
Vegetables
Animal Protein
Plant Protein
Fats
Dairy
