Former VC turned nutrition coach | I do the research so you don't have to | Health by Design on Substack
Germany
Joined April 2011
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Full science + 5 breakfast swaps + the mindset shift that makes it stick free in this week's newsletter.
Evidence-based. No hype. Truth over trends.
👉 open.substack.com/pub/peterb…
The fix. Precision Nutrition's hand-portion system:
1 palm protein (~20-30g)
1 fist vegetables/fruit
1 cupped hand smart carbs
1 thumb healthy fat
No app. No food scale. No calculator.
Works for every body size. Travels everywhere.
The research:
→ Protein ceiling per meal: ~25-40g
→ Even distribution (30g x 3 meals) boosts muscle protein synthesis 25% vs loading at dinner
→ Higher-fiber breakfasts = more sustained satiety hormones
More protein ≠ less hunger. Better plates do.
Most people eat 40-50g of protein at breakfast: eggs, turkey bacon, shake and nothing else.
No fiber. No fats. No slow carbs.
Result? Thermic spike, then crash. Nothing slow-burning to lean on by mid-morning.
It's not willpower. It's composition.
Your "high-protein breakfast" might be why you're hungrier by lunch.
Not because protein is bad, it's the most satiating macronutrient we have.
But the way most people do it creates a problem nobody talks about.
A thread 🧵
The question that haunts me now:
"If I ate exactly like this for the next 30 years, what would my brain look like?"
Don't wait for your wake-up call.
Start now. Start small. Keep going.
Full analysis: open.substack.com/pub/peterb…
The good news:
"Moderate" diet quality was ENOUGH.
You don't need to be a nutritional saint. You need to be consistently adequate.
1 fist of vegetables at 2 meals. Fish 2x/week. Minimal ultra-processed food.
For 30 years.
The mechanism = compound interest.
At age 4, all groups had similar diet scores. By age 36, the gap emerged. By age 64, the gap was massive.
Small nutritional deficits early → huge cognitive deficits late.
Your brain doesn't forget what you feed it.
3,059 people tracked from BIRTH to age 70.
The findings:
58% of the LOWEST cognitive group = poor diet throughout life Only 7% of the SHARPEST minds came from poor dietary backgrounds
That's not marginal. That's 4X dementia risk difference.
Here's a pattern I see with every client:
People only change when shit hits the fan.
A 60-year study just showed exactly what that costs.
🧵👇
I've watched 200+ startups fail.
I've watched 200+ diets fail.
The pattern is identical. The con is the same.
The Copy-Paste Problem: Why Your Diet Failed (A VC's Analysis) tinyurl.com/yc66fn57
Everything you know about women's fitness is wrong.
New article on Substack: Why everything changes after 35. shorturl.at/0RAKp
#EvidenceBasedFitness #healthbydesign #thewalkingceo
Two-time cancer survivor. Best shape of my life at 40+.
How? I stopped listening to wellness influencers and became my own lab rat.
The truth: 90% of health advice is marketing, not science.
open.substack.com/pub/peterb…
Spent 12 years fighting cancer.
Grew a VC portfolio from €36M to €100M+.
Left finance because it felt empty.
Built a health tech startup.
Just realized I was running FROM my calling, not TO it.
New Substack launching today 🧵
open.substack.com/pub/peterb…
Înscrie-te la mentorat la Tigers Summit: 21 mentori cu experiență din care poți alege start-up.ro/rd36116 via @startupro
🚀 Lately, I’ve been working on some game-changing projects:
✅ Joined a cutting-edge digital marketing company
✅ Tackled my biggest AI & tech project
✅ Got involved in a Web3 initiative redefining real estate financing
Exciting times ahead! Any guesses on what’s next? #AI