Nutrition Information and Guidance
Why focus on nutrition in early sobriety?
Nutrition is a cornerstone of your recovery and transformation. What you eat directly impacts your energy, mood, cravings, and brain function.
Tracking protein, carbs, fats, and calories ensures your body has the fuel it needs to heal from years of substance use and to support the habits you build in the 90-day programme.
Why Nutrition is Crucial for Recovery
1. Supports Brain Healing:
Cocaine and alcohol hijack your dopamine system. Proper nutrition stabilises blood sugar, neurotransmitters and mood, helping you resist cravings and think clearly.
2. Fuel for Exercise & Routine:
The 90-day program includes gym workouts, movement, and daily activity. Adequate protein and carbs give energy for these sessions, while healthy fats support hormones and focus.
3. Balances Cravings & Energy:
Skipping meals or eating poorly can increase irritability, fatigue, and cravings, making triggers harder to manage. Consistent macros reduce these risks.
4. Builds Long-Term Habits:
Tracking macros trains discipline, awareness, and accountability, all skills essential for lasting recovery.
Focus During the 3-Month Programme
During the 90-day programme, you will:
- Track and hit daily macros consistently
- Learn which foods fuel recovery and reduce cravings
- Pair nutrition with workouts, journaling, and breathwork
Notice physical and mental improvements weekly
By the end of 3 months, eating correctly becomes a habit, not a chore. Your body will have repaired, your energy will stabilise, and your brain will respond better to recovery routines.
Daily Example Intake (70kg, Moderate Activity, 2,400 kcal)
How to Track Macros
1. Measure your food using a scale or cups
2. Log every meal in a journal, app, or program sheet
3. Check totals at the end of the day
4. Adjust slightly if energy is low or high
5. Celebrate consistency — hitting macros is a win
2. Food Sources
Protein: Chicken, fish, eggs, Greek yogurt, lean beef, legumes
Carbs: Rice, oats, pasta, potatoes, fruits, vegetables
Fats: Olive oil, avocado, nuts, seeds, fatty fish
Tip: Aim to include protein + carbs + fats in every main meal.
Motivation & Mindset
Nutrition is fuel for your recovery and workouts
Consistency is more important than perfection
Daily wins = hitting your macros, drinking water, staying off triggers
You are rebuilding your body and brain. Every meal is part of your progress.
