The Hierarchy of Nutrition

For body composition, these factors matter in this order:

• Total calories — the single biggest driver of whether you gain or lose weight
• Protein intake decides how much of that change is muscle versus fat
• Micronutrient density affects energy, recovery, and long-term health
• Meal timing matters modestly — eating more earlier in the day is slightly better
• Supplements sit at the very bottom and rarely move the needle

People obsess over supplements and timing while ignoring calories and protein. Fix the big rocks first before worrying about the pebbles.