Brilliant at The Basics

Simple, do-able nutritional support.

What does getting "Brilliant at the Basics" really mean?

Brilliant at the Basics is our foundational nutrition support framework. There is nothing complicated or fancy here. This program is designed to help you build some simple but brilliant foundations that will elevate you to better health, energy levels, and performance.

Many of our clients have lost upwards of 40lbs simply by following this simple, realistic guidance.

There is no calorie counting.
There are no weekly weigh-ins
There is no complicated supplement protocol.
You may choose to count your protein macro requirements, but beyond that, there is no need to count macros.

Here at the Movement Cave, we aim to help you achieve your goals by creating simple but brilliant, essential habits that will stick with you for the rest of your life.

We don't do quick fixes, and we don't do crash diets.

We know that your nutritional needs are as unique as your programming needs, and we are here to help you every step of the way. Simply reach out if you need assistance

Let's get started!!

Step 1: Hydrate, hydrate, hydrate.

Many of us fall short of feeling and performing optimally simply because we are not drinking enough!

Our bodies are roughly 60 percent water, so even the slightest bit of dehydration can negatively affect how we function, from energy levels to digestion and even immunity.

Staying hydrated will improve your body’s ability to absorb nutrients, keep your digestive system regular, and help you meet your weight loss and performance goals.

Follow this link, input your data, and calculate your daily fluid intake.

Hydration calculator

You will get a read-out that looks something like this:

Recommended water intake	2,557 mL/day (~2.6 L, 86 oz, or 11 cups)
Of which through fluids	2,046 mL/day (~2 L, 69 oz, or 9 cups)

The top quantity is your total water intake per day, this may be through food and fluids.

The bottom number is your fluid intake.

While some of your fluid intake can be through tea, coffee, and other drinks, you want to ensure that most of your fluid intake is from good old water.

Tips For Hitting Your Fluid Goals:

Wake and hydrate with 2 cups of water.
Aim to drink two cups of fluid between each meal.
Drink a further two cups at bed time.
Set a reminder on your phone.
Purchase a water bottle that is plastic-free and take it everywhere you go.

Step 2: Optimal fueling strategy.

Increasing your protein intake can keep you fuller and support maintaining and building lean muscle tissue.

Protein Planning

Protein is a cornerstone of a healthy diet. How much protein you need depends on your weight, activity levels, and goals.

Increasing protein doesn't mean limiting healthy carbs. It simply gives you a better chance of building lean tissue and feeling sustained by your meals, making you less likely to need sugary snacks to keep you going.

Most people who consciously try to increase their quality protein intake will naturally start to lose any excess body fat that needs to come off without following any more complicated planning.

We recommend roughly 1 g of protein per kg of body weight as a minimum for moderately active humans who wish to maintain healthy tissues.

For those who are very active, have a high amount of lean muscle tissue, or have a primary goal of building more muscle, we recommend roughly 0.8g of protein to 1lb of body weight.

Your sweet spot may fall between these two recommendations, and we encourage you to chat with your coach about what will work for you.

Supplementation

Supplements can be a helpful way to maintain protein levels for those dedicated to building muscle tissue.

Here is a ready-made basket of our favorite protein supplements. Don't hesitate to contact your coach if you want further help choosing a protein supplement or setting up your ISAGENIX order.

Protein Supplement Booster Pack

Step 3: Start reducing your sugar intake.

Improving your diet is just as much about controlling what you don't eat as it is about making conscious choices to consume certain foods.

By cutting back on the sugar in your diet and choosing carbohydrates high in fiber and nutrients, you can keep your insulin levels under control, get off the sugar high/sugar crash roller coaster, and stop storing excess body fat! However...

Learning to look at food labels is a must here. Sugar is barely ever written simply as "sugar." Here are some of the many names that sugar goes by. Learn to start reducing all of them.

The simplest way to reduce your intake of anything is not to buy it in the first place, so read the labels and start cutting back on all these types of sugar.

Step 4: Start reducing harmful oils

Vegetable oil looks like it should be good for you, right? However, there are a lot of hidden dangers inside. Don’t be fooled by fancy marketing and years of hype - quitting vegetable oil is wise for your health.

History speaks for the impact of vegetable oil and poor diet on our health. Before 1920, coronary heart disease barely existed, but by the 1950’s it was the leading cause of death in America. What changed? Between 1910 and 1970, the amount of animal fat eaten in this country dropped from 83 to 62 percent, and butter consumption dropped from 18 pounds per person per year to just four, while vegetable oils (including margarine and shortening) increased 400% and the consumption of sugar and processed foods increased 60%.

Vegetable oils are chemically treated to get every last drop. When oils were first extracted centuries ago, stone presses were used to crush seeds or fruit and remove the oil. Factory processing uses heat and pressure to pull the oils from seeds. Then to get the last 10% out, the seeds are washed in a chemical solvent called hexane. It looks like a big washing machine, but no water is inside. The hexane is usually boiled off after processing, but up to 100 ppm may remain in the oil, and you get to eat it.

The heat and pressure of extraction destabilize the oil, making it rancid and potentially toxic to the body. As vegetable oils are heated, it changes the chemical structure of the molecules. The chances are the oil you buy fresh off the shelf at the store is probably already rancid, and then further heating it on your stove causes the release of aldehydes–compounds linked to higher rates of heart disease, cancer, and dementia.

Oh mercy, it’s been hydrogenated. We know that word. We’ve seen it everywhere “No hydrogenated oils!” or if you read the label, you’ll often see “partially hydrogenated,” but we don’t know what that means in terms of our health. Hydrogenation is the process used to turn an oil, normally liquid at room temperature, into a solid–like margarine, shortening and even some of those tub butters everyone thinks are so unique for them. To hydrogenate an oil, manufacturers start with the cheapest they can get that has already been chemically treated and extracted; then, they add tiny particles of metal as a catalyst (usually nickel oxide) exposed to hydrogen gas in a high-pressure reactor. Soap-like emulsifiers and starch are added for better consistency, and it’s heated again to be steam cleaned, then bleached, dyed, and flavored so you can spread it on your toast. Yum.

Top Tip: Don’t transform your diet overnight; Try to master one step at a time

Step One: Foundations

Print out or download the High Protein Plan and aim to start eating a protein-rich breakfast daily.

Buy a large water bottle and start taking it everywhere with you, taking sips throughout the day.

Step Two: Reduce Sugar

Reduce sugar in your tea and coffee and replace soda with a healthier alternative, like diluted fruit juice.

Try a protein supplement or protein-rich snack instead of your usual sugary treat.

Step Three: Get Prepped

Block off some time on your weekend and batch-cook some lean ground beef, brown rice, veggies, and roast chicken. Or try some recipes from the pack.

You will have quality food ready to grab all week!

Step Four: Fats Matter

Check all the labels on the items you have in your house.

Get rid of anything that contains harmful oils.

Go shopping for avocado oil, olive oil, tallow, and ghee.