Do I have to count calories?

No — but tracking for a week gives a reality check that often surprises people.

No. Slow carbs (oats, quinoa, legumes, root vegetables) are excellent fuel. It's the fast ones — sugar and refined flour — that cause problems.

Do I need protein powder?

Not if you're eating enough protein from food. It's convenient if you're not.

The rules for healthy eating are simpler than the diet industry wants you to believe. It's about what you eat often — not what you eat perfectly.