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Growth Paths / Nutrition & Body Composition
BeginnerFREELongevity

Nutrition & Body Composition

Track what you eat, change how you look. Measurement-backed at every step — no scale photos.

A nutrition path with one required foundation — 90 days of macro tracking — and six elective body-composition outcomes. Starts with awareness (what you actually eat) before prescribing change. Every body-composition outcome requires body-scan proof, not visual comparison.

1 required outcomes20 weeksCredential on completion
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Path outcomes

10
Longevity

Build a Nutrition Tracking Habit (90 Days)

Required foundation. Proof: 90-day food log export from MyFitnessPal or Cronometer showing consistent macro tracking. Awareness of intake is the prerequisite for all body composition changes.

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20
LongevityOptional

Lose 5kg of Body Fat (Tracked and Documented)

Elective. Proof: body composition measurement (DEXA or validated BodPod) showing 5kg+ fat reduction while preserving lean mass.

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30
LongevityOptional

Gain 5kg of Muscle (Tracked and Documented)

Elective. Proof: body composition measurement showing lean mass increase of 5kg+. Requires consistent surplus and progressive overload training.

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40
LongevityOptional

Complete a Body Recomposition Program

Elective. Proof: two body composition measurements showing simultaneous fat loss and muscle gain. Hardest composition outcome — typically takes 6–12 months.

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50
LongevityOptional

Achieve Healthy BMI Range (Documented)

Elective. Proof: physician-confirmed BMI 18.5–24.9. Health marker alongside other composition metrics.

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60
LongevityOptional

Complete 30 Days Alcohol-Free

Elective. Proof: 30-day journal documenting alcohol-free days and observed changes (sleep, energy, body weight). Often the single highest-impact nutritional lever.

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70
LongevityOptional

Complete 90 Days Alcohol-Free

Elective. Proof: 90-day journal with physiological change log. The extended proof that separates habit change from willpower sprint.

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Free resources for this path

Every resource listed here is free. No affiliate links. No sponsored placements.

The most accurate nutrition tracker — measures micronutrients, not just macros. Produces the exportable food logs required for the foundation proof.

Evidence-based nutrition coaching curriculum. Directly teaches the tracking and habit-formation skills this path is built around.

Independent supplement and nutrition research database. Use it to evaluate specific claims before changing your diet based on them.

Growth Path Credential

Complete all 1 required outcomes to earn your immutable, publicly verifiable Growth Path Credential.

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