Diet
Every other pillar acts on you in real time. Diet is the one that writes a note for tomorrow morning: blood sugar curve for the next four hours, sleep architecture for tonight, inflammation profile for the day after. The same meal helpful at 6pm wrecks recovery at 10pm. Realised takes a different approach from mainstream diet trackers. Instead of promoting neurotic tracking, it asks only for the information it actually needs: the quality of your food, read from who made it, and whether your meals carry protein. There's no endless calorie tracking and no extra stress.
How the system reads it
Over the last month most of the meals you logged came ready-made. Moving one evening a week to your own kitchen is the smallest step up from there.
No pillar stands alone: what diet does to the other three
Late meals and late alcohol both fragment the second half of the night, even when they knock you out faster. Often the simplest route to more energy and a steadier mood is meal timing: finish eating about three hours before bed.
Diet is literally what your body builds itself out of, and body composition feeds back into the hormones doing the building. Belly fat converts testosterone into estrogen. Diet determines the capacity of what training can build.
What's missing from the plate shows up in mood. Magnesium status has replicated links to depression risk, and hyper-palatable food and processed sugar bring irritability and crashes of their own.
The genetic layer
Caffeine clearance, folate processing, fat metabolism, lactose tolerance. The coach reads these for specific choices, like dairy or a late coffee.
Read what each of these genes does in the genetics section of the library.