Fuel Separation Method (FSM) — meal types

The core Fuel Separation rule is simple: never combine heavy fat with heavy carbs in the same meal. Keep them separated by 3–4 hours and your body stays in fat-burning mode.

HF — Healthy Fat — Fat + protein + non-starchy veg. Fat ≥ 5g, net carbs ≤ 15g.
HC — Healthy Carb — Quality carbs + lean protein. Fat < 5g, carbs 15–45g.
LP — Lean & Pure — Low fat AND low carb. Great as snacks between HF and HC meals.
CF — Combined Fuels — Both fat and carbs elevated. Fine for maintenance, not weight loss.

Nutrient targets — functional medicine perspective

The bars use optimal/functional targets, not just FDA minimum DVs. These are based on what the research and functional medicine literature suggests for thriving, not just avoiding deficiency:

Vitamin C: FDA says 90mg. Functional medicine: 500–2,000mg daily. Linus Pauling Institute recommends 400mg minimum just for antioxidant benefit. Higher during stress, illness, or intensive exercise.

Vitamin D: FDA says 20mcg (800 IU). Functional medicine: 2,000–5,000 IU to reach serum 25(OH)D of 50–80 ng/mL. Most people in northern climates are deficient even at FDA's target.

Magnesium: FDA 420mg, functional medicine 400–600mg. Most Americans are deficient. Critical for sleep, blood sugar regulation, muscle function, and thyroid conversion.

Zinc: FDA 11mg, functional medicine 15–25mg. Important for immune function, thyroid, and wound healing.

B12: FDA 2.4mcg is a bare minimum. Functional medicine often uses 1,000mcg (1mg) for active supplementation, especially for methylation support.

Potassium: FDA 4,700mg. This is one DV that's actually aspirational — most Americans get 2,000–3,000mg. Aim to get closer through food (avocado, leafy greens, salmon) not supplements.

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